Egg Nutrition Center Blog

Make Those Workouts Count – Post-Exercise Protein Is Important to Replenish Muscles Make Those Workouts Count – Post-Exercise Protein Is Important to Replenish Muscles

More than half-way through the first month of the year, your patients and clients are hopefully established into new healthy eating habits and exercise routines or doing well maintaining those practices. Logging more workouts is a great step toward better health, but paying closer attention to protein content of meals and post-exercise snacks could potentially enhance those efforts.


Research on the effects of diet composition during exercise indicates that dietary protein intakes up to 1.6 grams of protein per kilogram of body weight daily may have benefits on body composition and may enhance response to resistance exercise, especially for aging adults and athletes. Several studies have shown that 25-30 grams of high-quality protein consumed at each meal may be most favorable to maintain healthy muscles and bones for adults.

Timing of protein intake around workouts can be of particular importance as well. Research has shown that consuming up to 20 grams of protein after resistance exercise can aid in optimal muscle protein synthesis. Furthermore, pairing post-exercise protein with simple carbohydrate in a ratio of 3:1 or 4:1 (carbohydrate to protein) is recommended within 30 minutes of exercise, which translates to 1.2 – 1.5 g/kg of simple carbohydrate with 0.3 – 0.5 g/kg of a high-quality protein. Post-workout snacks could include a hard-boiled egg and piece of fruit, cup of chocolate milk, or banana and 1 Tbsp. of peanut butter.

What snacks do you use or recommend to replenish muscles after a workout?


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Author: Anna Shlachter MS, RDN, LDN