After a workout, many adults can meet recovery needs with a meal or snack containing roughly 20 to 40 grams of high-quality protein, but the ideal amount varies with body size, age, training type and total daily intake.
Does the 30-minute anabolic window matter?
Not as much as once believed. Muscle remains responsive to protein for hours after training. You do not need to panic if you cannot drink a shake immediately. If you ate protein before training, your timing is even less urgent.
What foods work?
Options include Greek yogurt, eggs, milk, fish, poultry, tofu, beans, lentils or a protein shake. Pairing protein with carbohydrate may also help replenish glycogen after longer or harder exercise.
Total daily protein comes first
Recovery depends on meeting your overall needs across the day. Spreading protein across meals can be more practical than trying to consume a very large amount at once.
See our daily protein guide and post-workout meal ideas if available on your routine.
When to personalize the plan
Older adults, competitive athletes and people recovering from illness or injury may have different needs. Kidney disease and some other medical conditions also change protein recommendations, so individualized advice can be important.