How much protein should be consumed post-exercise session to help support repair?

The recommendation of consuming approximately 30 grams of protein post-exercise is based on numerous studies indicating that this amount is ideal for stimulating muscle protein synthesis, which is essential for recovery and repair after exercise.

During exercise, especially resistance training, muscle fibers experience micro-tears. To repair these fibers and promote growth, the body requires an influx of protein. Protein provides the necessary amino acids that facilitate muscle recovery and adaptation. Research suggests that around 20 to 30 grams of high-quality protein consumed after a workout can maximize muscle protein synthesis.

Consuming too little protein, such as 15 grams, may not provide sufficient amino acids to stimulate the recovery process effectively. Conversely, while consuming amounts higher than 30 grams, such as 45 or 60 grams, may still provide benefits, the body often reaches a threshold where additional protein does not further enhance muscle repair outcomes. Therefore, around 30 grams strikes an optimal balance, making it a widely accepted recommendation in sports nutrition.