How Much Protein Do I Need if I Work Out?

Every tissue in your body contains protein, especially muscle. When you exercise, your muscles and their proteins break down. Replacing proteins helps your body recover from exercise, repairing muscles and helping them get stronger.

“If you aren’t eating enough protein, you’re going to experience things like physical fatigue, weakness, or pain in your joints or muscles because you’re not adequately supporting tissue growth,” says Sarah Wardlaw, MS, L/ATC, CES, a Mass General Brigham athletic trainer with a master’s degree in nutrition and functional medicine.

Lack of protein can also affect immune function and hormones. Your body also needs protein to help heal injuries and maintain muscle health when you are less active than normal.

Wardlaw helps high school athletes maximize their health and performance and educates students, parents, coaches, and the community.

Tips for getting enough protein

She offers two formulas for calculating your protein intake and tips for eating enough protein every day:

Get 30% of your calories from protein.

Another method calculates protein intake based on your specific daily calorie goal. Wardlaw advises aiming for 30% protein, 30% fat, and 40% carbohydrates.

She offers this example:

1. If you have a goal of 2,000 calories a day, make 600 of those calories (30%) protein.
2. Every gram of protein contains 4 calories.
3. 600 divided by 4 is 150 grams of protein. So, you would aim to consume 150 grams of protein per day.

“You can change this ratio to whatever you need to reach your goals,” Wardlaw says. “Working with your primary care physician or a registered dietician can help you establish and reach those protein and fitness goals.”

Try these sources of protein.

Protein is an important part of a balanced, healthy diet that includes a variety of foods, including unlimited vegetables.

To achieve your target protein levels, Wardlaw recommends the following foods:

• Animal proteins (chicken, turkey, pork, and red meat)
• Dairy products (milk, yogurt, Greek yogurt, and cheeses)
• Eggs
• Fish and seafood
• Nuts and seeds
• Potatoes
• Soy (in moderation)

“Trying to hit your target grams of protein in a day just from whole food sources can be hard,” Wardlaw says.

You may choose to use protein supplements, such as powders, premixed drinks, bars, and gummies. Plant-based protein powders can be particularly helpful for people who follow a vegetarian or vegan lifestyle, she adds.

If you’re considering using protein supplements, consult your primary care physician first. Wardlaw also recommends reading labels, finding substitutes for healthy eating, and avoiding products with:

• Added sugar, including those from sugary drinks
• Heavy metals
• Too many ingredients or ingredients you can’t identify

Eat protein throughout the day.

To get enough protein, eat protein-rich foods consistently throughout the entire day.

“Your first meal of the day — hopefully for everyone that’s breakfast — should have at least 30 grams of protein. That’s really important, especially if you’re trying to maximize muscle growth,” Wardlaw says. “Then aim for another 30 grams with each meal. Add protein-rich snacks throughout the day, such as protein bars, homemade protein balls made from protein powder, cottage cheese, or meat sticks.”

Consume protein within 2 hours of an exercise.

Many people who exercise also wonder how much protein after a workout is best. Wardlaw recommends at least 15 to 25 grams of protein within 2 hours after exercise. That helps stimulate muscle growth and repair.

Protein consumption takeaways

Getting enough protein is an important part of supporting muscle repair, strength, and overall recovery when you work out. Your individual protein needs depend on factors like your activity level, age, and overall health, and they’re best met through a balanced diet that includes protein spread throughout the day.

Get started today by calculating your recommended protein intake using the two simple formulas Wardlaw provides above. If you have specific health considerations or questions, a health care provider or registered dietitian can help you determine an approach that supports your fitness goals safely and effectively.

FAQs

How much protein do I need?

It's recommended to eat 1.2 to 1.7 grams of protein per kilogram of body weight per day per the Food and Nutrition Board of the Institute of Medicine and the American College of Sports Medicine.

How much protein you should eat depends on your activity level and overall health. If you’re highly active, older, or managing a medical condition, a health care provider or registered dietitian can help determine the amount that’s appropriate for your individual needs.

Is 50 grams of protein too much after a workout?

It's recommended to eat at least 15 to 25 grams of protein within 2 hours after exercise. Fifty grams of protein can be too much for some people depending on their activity level, size, and overall health.

Studies show that consuming a moderate amount of protein (about 20 grams) shortly after exercise is enough to support muscle repair and recovery, and higher amounts (over 40 grams) don't appear to provide any additional benefit in that immediate post-workout period.

Can you eat too much protein?

It is possible to eat too much protein, which can have adverse health effects, such as:

• Bone loss (increasing risk of fracture)
• Kidney problems
• Increased cancer risk
• Liver problems
• Worsening coronary artery disease