Protein is one of the three macronutrients that our body needs for growth, maintenance, and repair. It is made up of amino acids and is essential for building and repairing muscles, bones, and other tissues. It also plays a crucial role in hormone production, enzyme function, and immune system support.
When it comes to protein intake after a workout, it is important to replenish your body with the amino acids it needs to repair and rebuild muscle tissue that has been broken down during exercise. The ideal amount of protein you need after a workout depends on various factors, including your body weight, activity level, and the intensity and duration of your workout.
As a general guideline, experts recommend consuming 20-30 grams of protein within 30 minutes to an hour after a workout to optimise muscle recovery and growth. This can be achieved through protein-rich food sources or protein supplements such as whey protein powder, which is easily absorbed by the body.
To ensure you are getting at least 100 grams of protein per day from food sources alone, you can include a variety of protein-rich foods in your diet. Here are some examples of protein food sources and the amount of protein they contain per serving:
Chicken breast (85 g): 26 grams of protein, 140 calories
Salmon (85 g): 22 grams of protein, 160 calories
Greek yogurt (170 g): 18 grams of protein, 120 calories
Lentils (240 ml or 130 g): 18 grams of protein, 230 calories
Tofu (113 g): 12 grams of protein, 80 calories
Eggs (2 large or 100 g): 12 grams of protein, 140 calories
Almonds (28 g or 1/4 cup): 8 grams of protein, 160 calories
Incorporating a mix of these protein-rich foods into your daily meals and snacks can help ensure that you are meeting your daily protein needs. Additionally, protein supplements such as whey protein powder, plant based protein or protein bars can help fill any gaps in your protein intake.
Protein is an essential nutrient for building and repairing muscles, bones, and other tissues in our body. Consuming 20-30 grams of protein after a workout can help optimise muscle recovery and growth. Including a variety of protein-rich food sources in your diet can help ensure that you are getting at least 100 grams of protein per day. Remember to also consume a balanced diet with a variety of other nutrients to support overall health and wellness, such as your carbohydrates and fats.