How Much Protein Post-Workout Do You Really Need? Daily Intake Explained

Last Updated : December 11, 2025 Matt Weik

An assortment of nuts including almonds, cashews, walnuts, pecans, and macadamias is spread on a wooden surface with some in a white dish.

After finishing an intense training session, most athletes, bodybuilders, and fitness enthusiasts run to grab a protein shake or consume a meal that contains protein. Why? Because research shows that protein boosts muscle protein synthesis and aids muscle repair. But how much protein post-workout do you need?

In this article, we are going to dive deeper into how much protein post-workout you need to get the results you’re looking for, but take a look at what your daily intake should be as well.

Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, making changes to your nutrition plan, or adding any new supplements into your current regimen.

Why Protein Matters After a Workout

Following a workout, you need to refuel your body and provide your muscles with the nutrients they need to rebuild and recover. Protein is the best thing to get the job done, but there’s still some uncertainty surrounding its role, how much protein post-workout you need, and how timing your post-workout recovery impacts your results.

What is the role of protein in muscle repair and growth?

Protein helps repair tiny tears in muscle fibers that are created through resistance training. The goal of training (especially when it comes to hypertrophy) is to break down muscle tissue so that it can be rebuilt and repaired to create bigger, stronger muscles.

The recovery process and growth can only happen if you supply your body with the protein it needs to provide the muscles with key amino acids that support muscle repair and speed up muscle recovery.

Amino acids boost muscle repair and quicken recovery. ISSN recommends 20 to 40 grams of protein every 3 to 4 hours to fuel muscle growth.

What is the anabolic window following training sessions?

The anabolic window is something we’ve all heard of over the years. Miss out on the anabolic window, and all your hard work in the gym was for nothing, and you won’t experience the muscle gains you were striving for. After your workout, you were told you had no more than 45–60 minutes to slam down some protein or risk minimizing your muscle growth.

Well, as time has passed, we’ve come to find through research that the anabolic window isn’t exactly 45–60 minutes. Recent studies extend this anabolic window up to 24 hours.

That being said, I always tell my clients it may be a good idea to still consume a post-workout meal or protein shake within 60 minutes, as it can help refuel your body faster to get on with your daily tasks than to wait hours and not have the energy needed to perform your best outside of the gym. Ultimately, it comes down to personal preference, though.

Some people use a protein powder post-workout, others add whey protein to Greek yogurt, and still others opt for a full meal high in protein, such as chicken or steak. It’s totally up to you.

How does protein timing impact recovery and performance?

Some individuals prefer a pre-workout meal that includes both protein and carbohydrates. That can help fuel their workouts and performance. Others, they’ll grab themselves something like NutraBio PRE 30 minutes before their workout and then get after it.

Following your workouts, you can absorb 0.4-0.5 grams of protein per kilogram of lean body mass to help your muscles grow and recover properly. You should also consume carbs post-workout to restore glycogen and raise insulin levels, which slows muscle protein breakdown.

All that being said, feel free to experiment with your protein timing if you’d like. What works for me may not work for you, and vice versa. If everyone were the same, we could have a blueprint to follow, and everyone would look strong and jacked. If only it were that easy, right?

How Much Protein Do You Really Need After a Workout?

The main question we often hear is how much protein post-workout you should be consuming, and the answer isn’t as straightforward as you might think.

As a general recommendation, your muscles need anywhere from 20 to 40 grams of protein after a workout to help rebuild and recover quickly.

If you want to get a little more precise, research has shown that you should strive for 0.4 g/kg/meal across four meals to get around 1.6 g/kg/day (one of those meals being your post-workout meal or whey protein shake). This dose helps your muscles repair and grow.

Your exact needs will vary based on various factors, including your age, gender, body weight, and goals.

For example, if you’re an athlete, you require 1.2 to 1.7 grams of protein per kilogram of your body weight each day. If you weigh 176 lbs. (or 80 kg), you should aim for about 64 grams daily.

Some other factors that you should take into consideration when looking at how much protein post-workout you need and throughout the day include:

Age matters and affects the amount of protein you need per day. Sedentary adults should strive for 0.8 grams per kilogram of body weight. Those in their 40s and 50s need 1 to 1.2 grams per kilogram. Weightlifters should aim for 1.2 to 1.7 grams per kilogram to repair muscles and fuel gains each day.
Gender plays a role in your protein targets. Men will typically require higher amounts of protein than women due to their overall size and body weight. Additionally, your stomach and gastrointestinal tract may absorb nutrients in different ways, regardless of gender, so it is essential to take this into account as well.
Fitness goals drive your protein dosages. Powerlifters and bodybuilders need higher amounts of protein to boost muscle repair and growth. Endurance athletes and those exercising regularly for overall health and wellness need steady protein to support recovery and sustain energy.
Body weight pretty much sets your recommended daily allowance. Your weight guides the grams you consume per kilogram. The more you weigh, the higher your intake needs. The less you weigh, the less protein you need post-workout and daily.

What are the protein needs for strength training vs. endurance athletes?

When planning your workouts, protein needs vary according to your training style. For instance, a bodybuilder would need more protein than an endurance athlete. But there is some overlap depending on overall needs and where you want to fall in the protein recommendations.

To provide a visual and simplify things, the table below highlights the differences between protein guidelines for strength training and endurance training.

Training Type	Protein Recommendation (g/kg)	Protein Recommendation (g/lb)	Example Daily Requirement (for 100 kg/220 lb. athlete)
Strength Training	1.4 - 2.0	0.64 - 0.91	140 - 200g
Endurance Training	1.2 - 1.4, or 1.0 - 1.6	0.55 - 0.64	Approximately 120 - 160g

A chart displays protein intake recommendations for strength and endurance training, with values in grams per kilogram and pound, and daily estimates for a 100 kg athlete.

Daily Protein Intake: Spreading It Out for Maximum Benefit

While it’s a good idea to know how much protein post workout to take in, you need to think about the bigger picture here. That bigger picture is your overall daily protein intake.

If you take in enough protein post-workout according to your needs, but you don’t hit enough protein throughout the day, your muscle growth is going to be extremely limited.

Unfortunately, some people make the mistake of overloading on protein post-workout, and then they under-eat throughout the rest of the day and completely miss their recommended daily protein intake.

Spread your protein evenly across your meals to simplify things. Eat protein every 3 to 4 hours at 0.25 to 0.40 g per kilogram per meal. This pattern supports muscle protein synthesis. You can count on 20 to 40 grams of protein per serving.

Women may aim for 20 grams per meal, and men can benefit from 20 to 40 grams per meal.

Look at your upcoming activity level for the day. If you’re super active, keep your protein high. The days you aren’t as active, be sure to back off on your calories and protein slightly so that you aren’t in a massive caloric surplus.

When you look at your protein intake for the day, not just how much protein post-workout you’re consuming, if you find it challenging to consume enough protein, consume a whey protein powder or even a plant-based protein powder if you follow a vegan or vegetarian lifestyle.

It should also be noted that consuming enough protein throughout the day can also prevent muscle loss, especially if you’re in a caloric deficit.

NutraBio’s Protein Options to Help You Hit Your Goals

Getting the results you’re looking for comes from dedication in the gym and consuming quality protein throughout the day. You can simply base your results on how much protein post-workout you’re taking in. It’s more complex than that.

NutraBio helps you reach your recommended daily protein intake by offering high-quality protein powder that not only suits your dietary needs and lifestyle but also tastes amazing.

Do you want a behind-the-scenes look at how we manufacture our protein? Check out this video.

With NutraBio protein powder, you’ll actually look forward to working protein shakes into your nutrition plan.

That said, below is a quick list of what we have to offer:

Whey Protein Isolate: Fast-absorbing for immediate muscle recovery
Muscle Matrix: Blend of fast and slow-digesting proteins
Classic Whey: Clean, no-frills whey protein concentrate option

All NutraBio protein powders are manufactured in a cGMP-certified facility with no proprietary blends.

Conclusion

A man wearing a cap and tie-dye EndurElite shirt performs a bench press with a barbell on a Smith machine in a gym filled with various strength training equipment.

When it comes to how much protein post-workout you should be taking in, focus on consuming 20 to 40 grams of some sort of high-quality protein. This can be steak, chicken, eggs, or a protein powder (which would be even better as a liquid form of protein will be absorbed much faster than a whole food option).

Consider your individual factors that will influence how much protein post-workout you need. What are your goals? Are you a male or a female? How much do you weigh? Etc.

Your ideal scenario is to leverage protein as a means of promoting muscle growth and recovery. And that extends further than how much protein post-workout you’re consuming. Look at the bigger picture and spread out your protein throughout the day to ensure you’re hitting your daily recommended intake.

If you need more help hitting your protein needs, check out our full selection of protein powder supplements to allow you to more easily hit your goals.