Quick Answer:
Most research suggests 20-25 grams of protein after a workout is optimal for muscle synthesis. Anything over 30 grams of protein will not improve synthesis. Any complete protein will work for getting sufficient protein. It is suggested to eat 20-25 grams within 30 minutes post workout and then to continue to consume protein throughout the next 24 hours to improve muscle synthesis.
Full Answer:
The amount of protein needed post workout depends on goals, for this article, we are going to assume the goal is to gain muscle mass instead of weight loss. Protein is one of the important macronutrients that the body needs to rebuild muscle. The best time to eat protein is right after a workout when the amino acids are used to repair muscles.
How much protein after a workout
Athletes that are trying to gain muscle are suggested to intake about .8 grams of protein per kilogram per day. If you are working out at an intense level the “Journal of the International Society of Sports Nutrition” recommended to increase protein to between 1.4 to 2 grams of protein per kilogram per day. This should be split up throughout the day.
After a workout you should be consuming protein within a 30 minute time period. The amount of protein recommended depends on body weight and intensity of workout. A good number to aim for is .15 grams of protein per pound of body weight. A 150lb person should aim for 22.5 grams of protein post workout.
Most research suggests 20-25 grams of protein post workout is optimal for muscle synthesis. Anything over 30 grams of protein will not improve synthesis. Any complete protein will work for getting sufficient protein. It is suggested to eat 20-25 grams within 30 minutes post workout and then to continue to consume protein throughout the next 24 hours to improve muscle synthesis.
Nutritionists also suggest eating a fast digesting carbohydrate with protein after a workout will ensure that your body doesn’t break down muscle tissue for energy. While post workout refueling is important, if you miss the anabolic window every once in a while it will not hurt. Building muscle is about consistency and overall diet, not just a 30-minute window.
References: CNN, MensFitness, CalorieSecrets, Intense-workout, Livestrong