Getting the right nutrition after exercise is key for muscle recovery, strength, and growth. One of the most effective ways to support your fitness goals is by ensuring you get enough post-workout protein. Here’s why it matters and how you can make it work for you.
Why Is Protein Important After Exercise?
When you engage in resistance training, your muscles experience tiny tears in the fibres. To repair and rebuild stronger, your body needs amino acids—the building blocks of protein. Consuming enough protein helps support this recovery process, leading to muscle growth, improved performance, and better overall muscle health.
How Much Protein Do You Need Post-Workout?
While protein timing isn’t as crucial as total daily protein intake, having a post-workout protein source can help you meet your goals more easily. Here’s a general guideline:
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Athletic populations should aim for 1.2-1.8 grams of protein per kilogram of body weight per day.
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Post-workout protein intake of 20-40g can be an easy way to hit your daily target.
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Individual protein needs depend on activity level, goals, and body composition—consulting a registered dietitian can help you determine your ideal intake.
Choosing the Right Protein Supplement
If you prefer a protein smoothie, selecting a high-quality protein powder is key. Look for options with simple ingredients and at least 20g of protein per serving. At the OA Cafe, we offer Schinoussa protein powder:
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Whey protein – Delivers 25g of protein per scoop.
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Vegan protein – Provides 20g of protein per scoop.
Best Post-Workout Protein Options
To ensure you’re getting enough protein for muscle recovery, consider these easy and effective options:
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Protein smoothies – A convenient, high-protein option that’s quick to digest.
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Lean meats or fish – Great sources of complete protein.
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Greek yogurt or cottage cheese – High in protein and great for muscle repair.
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Eggs – A whole-food protein source packed with essential amino acids. Egg whites can also be found in our Schinoussa New Zealand Whey smoothies!
Final Thoughts
While immediate post-workout protein isn’t necessary, it can be a great way to ensure you’re meeting your daily protein needs. By incorporating a high-quality protein source into your routine, you’ll support muscle recovery, strength, and long-term gains.
Need help finding the right protein intake for your goals? Book a session with me, today!
By: Sarah Casciato
Registered Dietitian, One Academy Etobicoke
