If you’re looking to build muscle, it’s important to make sure you know when to eat protein after a workout and have the right nutrients in your diet, especially after a workout. It’s also important to make sure you eat them at the right time—a time that makes all the difference! Here are some tips on how and when to eat protein after a workout.
When to eat protein after a workout
What is Protein?
Protein is an essential macronutrient that can be found in many different sources, such as animal-based products (such as beef, eggs, chicken), beans and legumes, nuts, and seeds. Protein is composed of twenty amino acids. The eight essential amino acids cannot be produced by the body so they must be obtained through food intake. Research suggests that higher intakes of dietary protein may help promote weight loss or weight maintenance by reducing hunger while increasing satiety and fullness in adults.
Why is Protein important?
Protein is an essential macronutrient because it is made up of building blocks called amino acids that our body cannot produce. Protein helps with the rebuilding process of muscle tissue and bones, supports our immune system, and assists in the normal functioning of cells. Some important things to note when eating protein after a workout are the time elapsed since your last meal, the timing for the completion of your workout, the total weight you lift, and what kind of protein you are consuming.
What are the benefits of Protein?
Protein is often seen as the building block of any muscle-building and weight-loss program. When you exercise, your muscles need energy for all that hard work. Protein provides the energy your muscles need and promotes muscle growth by making sure they get the amino acids they need. Protein also helps promote fat loss by reducing hunger, curbing the appetite, and increasing feelings of fullness.
How much should you take?
How much should I eat? That’s the most common question we get from our customers. And there are so many different variables that can affect how much you need, including your weight, gender, and if you’re training for muscle growth or endurance. We recommend eating one gram of protein per pound of body weight post-workout. For example, if you weigh 150 pounds, have just finished your run or lifting routine, and feel like a little something to refuel and rebuild (whole-food sources such as turkey breast or cottage cheese), grab 150 grams.
How long should you wait before working out again?
It’s always important to refuel your body with the right nutrients. But that question about how long you should wait before working out again can be complicated. Do you wait 1 hour? 3 hours? The answer is not always clear, so we talked to 2 experts about when you should eat protein after a workout for your specific goals and needs.