🥩Post-Workout Protein Timing Calculator

Guide optimal post-workout protein timing from exercise type, intensity, and body weight.

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Post-Workout Protein Timing and Recommended Intake

Post-workout protein intake is essential for muscle repair and growth. After resistance training, muscle protein synthesis (MPS) is elevated and responds strongly to amino acid availability. Consuming protein within 30–120 minutes of training maximizes this anabolic window.

The recommended per-serving dose is 0.25–0.40 g/kg of body weight. For a 154 lb (70 kg) person, that's approximately 18–28 g. Pairing with carbohydrates (0.5–1.0 g/kg) stimulates insulin release, which accelerates protein uptake and replenishes muscle glycogen — particularly important after high-intensity sessions.

Fast-digesting proteins like whey, egg whites, and chicken breast are ideal post-workout. If you ate a substantial pre-workout meal, consuming protein within 2 hours of finishing your session is sufficient for MPS optimization.

Frequently Asked Questions

Should I eat protein faster if I trained fasted?

Yes — fasted training increases muscle protein breakdown. Aim to consume protein within 30 minutes of finishing. A whey shake or Greek yogurt is a quick and effective option.

Does pre-sleep protein intake matter?

Yes. 20–40 g of casein protein before bed promotes overnight muscle protein synthesis and recovery. This is especially beneficial after evening training sessions.