It is true that consuming protein after working out can boost results. There is also some research backing this up.
Researchers found that post-workout protein supports muscle synthesis, according to their 2018 review. When your muscles and bones recover, they do so through the process of muscle protein synthesis.
What does this mean? During exercise, you damage your muscles a little. Don't be alarmed, this is actually a good thing. Your muscles get damaged during strength training, which is why you feel a burning sensation. After your workout, your muscles will recover and become stronger than they were before they were damaged.
How much stronger you become depends on the amount of muscle protein synthesis that has taken place. The more protein in your body, the more synthesis takes place. The result? Faster muscle recovery and better performance.
What is the ideal amount of protein after a workout?
This depends on a few factors, including:
- Exercise type, intensity, and duration
- Body weight
Weight isn't the most reliable way of measuring health, but it's still widely used to determine recommended nutritional intakes. The same goes for post-workout protein.
It's generally recommended to consume 1 gram of protein per kg of body weight. Diverse studies have found different protein intakes to be more effective for muscle building (as long as you meet your daily protein requirements).
Scientists have recommended at least 1.6 grams per kilogram of body weight.
According to some, 2.3 grams per kilogram is an appropriate amount.
According to some studies, consumption above 1.8–2.0 g per kg has no extra health benefits.
In general, you can expect to land in the 1.6 to 2.3 g per kg range and notice some muscle gain. Your daily protein requirements are highly individual. Your body shape goals, general health, age, and exercise level will affect your choices.
Is protein supplementation helpful after a workout?
Definitely. The 2018 review we cited earlier reached this conclusion, but there are several others that support protein supplements as an effective post-workout nutrition.
Another review found similar results. Researchers analysed data from 1,863 participants across 49 studies. The results? Strength and size increased significantly with protein supplementation.
But don't be fooled - not all supplements are created equal! There are many supplements available on the market. But if you are looking for recommendations, LA Whey Gold and Slim Whey by LA Muscle is proven to offer optimum protein post-workout nutrition.