How much protein should I add after exercise? When is the best time to eat?

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May 28, 2025

Protein powder is closely related to muscle fitness training, and is of great significance to fitness as one of the nutritional supplements. However, there are always many students asking about supplementing protein powder. I don’t know how much to eat, when to eat, and how to eat it? Let’s take a look today.

　　Simple concept of muscle growth: "The tissue of the muscle is damaged through weight training, and then the muscles are repaired through protein. During the damage and repair process, the muscles will slowly grow." Many fitness magazines or books on the market more or less mention that "protein" should be supplemented in time after fitness, but the question is here

How much protein should I add after exercise?

　　Finish your best intake and learn to record it. Record the protein you consume every day, including food (calculate the protein powder content in food), and the amount of protein powder replenishment. Over time, you can clearly arrange it according to your own body. There are also books or fitness coaches that explain "protein" is not important, and intake of too much protein will harm your kidneys? These issues about how much protein you consume are actually still controversial. For example, if there is a fitness coach, it is recommended that the amount of protein you consume is "weight (pounds) x 3~4" grams. That is to say, if you have 160 pounds, you have to take 480~640 grams of protein. In fact, medical institutions believe that the amount of protein consumed by the human body has exceeded the amount of human body.

The USDA recommends that the amount of protein consumed per person a day is "weight (pounds) x 0.36" grams. The familiar formula is "weight (kg) x 0.792" grams. So if your weight is 160 pounds, it is recommended to take about 58 grams of protein a day; if your weight is 70 kg, it is recommended to take 56 grams a day.

Research data: The above data is for Americans, and the recommendation for us Asians (yellow people) is "weight (kg) x 1.2"g.

　　When should I replenish it?

　　The supplement of protein is definitely within half an hour after training. It is best to replenish it with quick absorption of carbohydrates. Because the body after training is like a sponge that squeezes dry water, it needs to absorb various nutrients to replenish it. If the two key elements of muscle growth at this time: protein and carbohydrates are replenished in time, the muscle will immediately stop being decomposed due to training and become a state of synthetic muscle tissue.

　　It is recommended to drink a little before going to bed. It is the best time for muscle growth when going to bed, so replenishing before going to bed is very good, but in general Don’t exceed the amount you need in a day.

　　Once the muscles grow out, they start to metabolize. When you rest, you can consume more energy (calories) than fat. You have more muscles and can burn more effectively during your daily activities.