“This is one of those rare pieces of TikTok fitness advice that actually has a lot of truth to it,” says Bethan Crouse, a performance nutritionist at Loughborough University. “Sometimes people take it a bit too literally, though! You see them chugging protein drinks as they’re leaving the gym.”
Crouse advises the athletes she works with to consume 20-30g of protein within 30-60 minutes after finishing a resistance training session. “Exercise increases the breakdown of muscle proteins,” she explains. “To repair or even improve them—and achieve gains like more muscle mass or strength—we need to consume protein, which provides amino acids.”
Eating protein within an hour of a workout helps reduce muscle protein breakdown and speeds up the repair and rebuilding process, known as muscle protein synthesis. This enhances the muscle’s adaptation to exercise, leading to growth in size, strength, and lactate tolerance.
That said, Crouse adds that if you’re a casual gym-goer (doing resistance training three or four times a week), it’s better to focus on eating three balanced meals a day and choosing healthy snacks, rather than stressing too much about timing. “Start with the basics: include carbs, protein, and veggies in your breakfast, lunch, and dinner,” she recommends.
And if you do want a post-workout snack, it doesn’t have to be a protein shake. “A large glass of milk is high in protein, and so are chicken satay skewers, which you often find in meal deals,” says Crouse. “Something like a chocolate milkshake, which has both carbs and protein, is a good option. Combining carbs and protein leads to better muscle protein synthesis.”
Frequently Asked Questions
Of course Here is a list of FAQs about eating protein after a workout designed to sound like real questions from people at different knowledge levels
Beginner Questions
1 Is it really important to eat protein right after a workout
Yes its beneficial Your muscles are most receptive to nutrients like protein in the hour or two following a workout which helps kickstart the repair and recovery process
2 Whats the main benefit of doing this
It helps repair the tiny tears in your muscle fibers caused by exercise which is how you build stronger and bigger muscles over time
3 How soon after my workout should I eat
Aim for within 1 to 2 hours after you finish exercising This is often called the anabolic window
4 I forgot to eat right after Did I ruin my workout
Absolutely not While timing can be helpful the most important factor is that you get enough protein throughout the entire day Dont stress over a missed shake
5 What are some quick and easy protein sources for after a workout
A protein shake
Greek yogurt
A couple of hardboiled eggs
A handful of nuts and a glass of milk
Premade chicken or tuna packets
Intermediate Questions
6 How much protein should I aim for in my postworkout meal
A good general target is 2040 grams of protein The exact amount can depend on your body weight and the intensity of your workout
7 Do I need to take a protein supplement or shake
No you dont need one Whole foods work perfectly fine Supplements are just a convenient and fast option if youre on the go or dont have an appetite for a full meal
8 Should I eat carbs with my protein after a workout
Yes its a great idea Carbohydrates help replenish the energy you used up and can help your body use the protein for muscle repair more effectively
9 What if I work out first thing in the morning on an empty stomach
Its highly recommended to have a proteinrich breakfast afterward to break your fast and provide your body with the building blocks it needs for recovery
10 Does the type of workout matter Is it only for weightlifting
Its most critical for resistance training
