How Much Protein Should You Consume After a Workout?
When planning your post-workout meal, many aim for 50 to 100 grams of protein to support muscle recovery and growth. However, the exact amount you need depends on your body size and specific goals. A general guideline is to consume about 1 gram of protein per pound of body weight daily, divided across 3 to 5 meals. So, if you weigh 200 pounds and eat four meals a day, you’d be aiming for roughly 50 grams of protein per meal.
That said, there’s no one-size-fits-all approach. Some people prefer to spread their protein intake evenly throughout the day, while others stack it in fewer, larger meals. For instance, if you're pushing yourself hard in training, aim for a higher daily protein target. You could start with a protein shake in the morning or after your workout and then ensure that your main meals are protein-packed as well.
Tracking your intake is crucial for achieving long-term success. The most consistent and successful athletes track not just their workouts, but their macros as well. While debates often arise around the ideal macronutrient ratios, how much protein, fat, and carbs to eat, the key focus should always be on meeting your protein and calorie needs. Fats and carbs can be adjusted based on your body fat percentage, metabolism, and preferences, but protein is non-negotiable when it comes to muscle recovery and performance.
At the end of the day, it’s all about finding the right balance that works for you. Whether you prefer consuming larger amounts of protein in fewer meals or spreading it out more evenly, the goal is to fuel your body for recovery and growth. Prioritize hitting your protein goals, track your progress, and adjust your intake as needed to stay on track toward your fitness objectives.
John Welbourn is Founder/CEO of Power Athlete Inc and former NFL player. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and started for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his NFL career, John started over 100 games regular season games with 10 play-off appearances. He was a four-year letterman while playing football at the University of California at Berkeley. He graduated from the college of letters and sciences with a bachelor's degree in Rhetoric in 1998. And did his Masters work at the UC Berkeley School of Education in 1999. Since retiring from the NFL, John has worked extensively with the NFL, NHL, MLB, Olympic athletes, the US Army and Naval Special Warfare. He works as a consultant and advisor for several companies focused on improving human performance through training, nutrition and fitness-based technologies. John provides daily coaching and mentorship to over 5000 athletes around the world through his Power Athlete Coaches Network and training program delivery platform. Since in 2013, John has hosted a weekly podcast, Power Athlete Radio; a podcast dedicated to improving performance and connecting with some of the smartest people on the planet. With more than 700 episodes Power Athlete Radio has proven to be on the top podcasts in the strength and conditioning realm. John travels the world lecturing on performance and nutrition for Power Athlete and as a keynote speaker. John is a married father of three and resides in Austin, Texas. You can catch up with him at his personal blog, “Talk To Me Johnnie”, at Power Athlete or on social media @johnwelbourn.