If you’re serious about getting the most out of your workouts and maximizing your results, you need to understand how and when to eat protein. Protein is essential for muscle building, recovery, and overall health benefits, and timing your protein intake is key to making the most of it.
What is Protein?
Protein is one of the three macronutrients (along with carbohydrates and fats) that our bodies need in order to function properly. It’s made up of long chains of amino acids that are essential for muscle building and recovery, as well as other processes such as digestion, hormone production, and cell repair. Eating protein helps to maintain a healthy weight and reduce feelings of hunger, making it an important nutrient for overall health and wellness.
How Much Protein Do You Need?
The amount of protein you need each day depends on your individual goals. According to the Food and Nutrition Board, the recommended daily allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight per day. For example, if you weigh 150 pounds (68 kilograms), you would need approximately 54 grams of protein a day. However, athletes or anyone looking to build muscle may need more than this, up to 1.5–2 grams per kilogram of body weight per day.
When Should You Eat Protein?
Timing your protein intake is just as important as the amount you eat. Eating protein before or after a workout can help your body recover faster and build muscle faster.
Before a Workout
Eating protein before a workout can provide energy for your muscles so they can perform at their best during exercise. Consuming 20-30 grams of fast-acting protein such as whey or casein about 30 minutes before your workout can help fuel your muscles and give you an extra boost of energy.
After a Workout
Consuming 20-40 grams of fast-acting protein within one hour after your workout can help speed up recovery time and maximize muscle growth. This is because after exercise your muscles are in a “catabolic state” where they are breaking down muscle tissue. Eating protein after a workout will help your body rebuild these broken down muscle fibers by providing essential amino acids that help repair and rebuild muscle tissue.
What Foods are High in Protein?
There are many different types of foods that are high in protein such as eggs, dairy products, meat, fish, legumes, nuts, seeds, tofu, and tempeh. Opting for high quality sources of protein such as grass-fed beef or wild-caught fish will ensure that you get the highest quality amino acids possible to maximize muscle building and recovery results from your workouts.
Protein is an essential macronutrient for muscle building, recovery, and overall health benefits. Knowing how much protein you need each day and timing your intake properly can help maximize the benefits from your workouts. Eating 20-30 grams of fast-acting protein before a workout can provide energy for your muscles while consuming 20-40 grams within one hour after exercise can help speed up recovery time and maximize muscle growth. Opting for high quality sources of protein such as grass-fed beef or wild-caught fish will ensure that you get the highest quality amino acids possible to maximize results from your workouts.
