Post-workout protein calculator
Your daily protein total matters more than when you eat it. The 30-minute “window” after a workout turned out to be much wider than once thought: what counts is the dose per meal and the total for the day.
A practical target is 25–40 g of protein in the meal after a workout, or about 0.4 g per kilogram of body weight. Add carbs if the session was long or you have a second one the same day.
If you had a proper meal one to two hours before training, there is no rush afterwards: amino acids from that meal are still reaching your bloodstream.
How it works
- Work out your protein for the day: that is the main number.
- After a workout, eat a meal with 25–40 g of protein.
- Add carbs if the session was long.
What we know about the “window”
The idea of a narrow window came from early studies and did not hold up in later research: what matters is how protein is spread across meals during the day, not hitting a 30-minute slot.
In practice this takes the pressure off. Getting home and eating a proper meal is better than downing a shake in the locker room to beat the clock.
Frequently asked questions
- Do I need to eat right after a workout?
- No. What matters is the protein dose per meal and the daily total, not hitting a 30-minute “window”.
- How much protein should I eat after a workout?
- About 25–40 g, or roughly 0.4 g per kilogram of body weight per meal.
- Do I need carbs after a workout?
- If the session was long or you have a second one the same day, yes. Otherwise your usual meals are enough.
Further reading
- What to eat after a workout and does the “anabolic window” exist
- Protein and muscle protein synthesis: dose, leucine and the anabolic window
- How much protein do you need per day
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This calculator gives an estimate for general information. It is not medical advice, a diagnosis, or a prescription for treatment or a diet, and it does not replace a consultation with your doctor. If you have a health condition, are pregnant, take medication, or follow a diet prescribed to you, decisions about food belong with your doctor.