How Many Grams Of Protein After Workout Your Body Needs

Did you know that after working out your body lose a lot of nutrients, especially protein? If you didn’t know about this essential fact, then it is high time to do a little bit of research on how many grams of protein after workout your body needs.

[amazon box="B01M8GMLFA" template="widget"]

​Importance Of Protein

Before we answer this query, let me first give you the reasons why protein is a must, especially if you are active in sports and workout like I do. 

  • Muscle Repair

Protein is an essential body nutrient that helps repair your muscles. It is no secret that when exercising, there is a tendency to tear some of your muscle tissues, thus, resulting in stains and injuries. Protein will help your torn muscle tissues to reconnect and speed up the healing process.

  • Muscle Growth

If your primary goal of working out is to build muscles on certain parts of your body, then protein is a great help to do this successfully. Fortunately, protein has been proven to boost muscle growth which is a must in bodybuilding.

  • Body Strengthening

As an after effect of growing more muscles and the ability to repair muscle tissues better, your body will have more strength and stamina to last longer hours of exercise and workouts.

How Many Grams of Protein Should I Take After Workout?

 Well, the amount of protein that I take usually depends on the amount of workout that I did. I usually take 20-40 grams of protein post-workout, depending on how much my body needs.

However, most experts suggest that consuming 20 grams of protein after a workout is the ideal amount. It is best to consult your nutritionist or a health expert to give you the right amount of dosage that is suitable for your body type.

Recommended Protein-Rich Foods and Drinks Post-Workout

Now that we can agree on the importance of protein in our diet, the next issue that should be tackled is what foods or drinks must we take post-workout?

Answering this question would bring out a lot of options, so let’s just limit it to the most recommended ones. Here are eight post-workout foods and drinks that you can add to your diet.

Greek Yoghurt

If you are looking for non-fatty and low-calorie food to add to your list of protein source foods, then Greek yoghurt is a great choice. It contains about 10 to 12 grams of protein with just an 8 oz serving.

A combination of Greek yoghurt and berries gives you the right balance of protein and carbs. Just what your body needs-- nothing more, nothing less.

Fermented Milk

I know, the word milk is something that may put you off this drink on the list, but no matter how much you hate the taste of milk, this has almost the same nutrients as the yogurt.

Kefir is one example of fermented milk that is popular among health enthusiasts.

Chicken Meat

Good news for all meat lovers out there. Chicken is something that you can add to your list of post-workout foods. However, you might want to avoid eating the chicken skin as it has high-calorie content. Furthermore, it is best to cook the chicken in less oily recipes like chicken soup, etc.

Salmon and Tuna

If you are more of a picky eater, and chicken and lean meat are something that doesn’t interest your palate, then you can have salmon or tuna instead. Salmon is also rich in Vitamin B6 and B12 which are considered to be the energy-boosting nutrients for the body.

You can have the salmon and tuna in steam or fresh (sushi style) to get more protein.

White Rice

You must have a frown on your face after reading this number five on the list. Apparently, brown rice is what many considered healthier than the white rice, but I would like to stick with the white as long as we are talking about post-workout.

Yes, white rice doesn’t have much protein contents, but they are high in glycogen level which is a good pair of protein after workout. Just take a small amount of them after the workout, and then you are good for the day.

Egg Omelette

I would like to emphasize the word “omelette” here. The egg is known to be a good source of both protein and calories. Preparing it in an omelette style, you can easily eat the white part which is rich in protein and leave the yolk behind.Source:


Natto is a Japanese food which is popular for having high nutritional value.One of which is the protein. It is a fermented soya beans which are low in sodium and calories. So, if you are into Japanese cuisine, then try this protein-rich food.

Fresh Salad with Cottage Cheese

Fresh fruits plus cottage cheese on top is one of my favorite food after workout. Not only does this recipe taste so good, but it also contains a high amount of protein. This fresh salad with cottage cheese will give you about 20 grams of protein!

Final Words

There are a lot of post-workout food that you can add to your diet, but if high protein intake is what you are aiming for, then I highly suggest these foods/drinks. If you know some other recipes that are rich in protein or know some relevant information about how many grams of protein after workout is best, please let me know by leaving a comment below.

Also, share this article with your friends to help them find the best food to take after a workout!

Leave a Comment