Do you need more protein after cardio?

We know that protein is an important macronutrient in any diet – and that doesn’t just apply to bodybuilders. Protein helps build and maintain muscle mass and improves recovery, so whether you’re into endurance, cardio, running or HIIT, you can benefit from including enough protein in your diet.

However you want to get your protein fix: your favorite smoothie in one of the best protein shakers or preparing a protein-rich meal: your timing makes a difference. There is also research suggesting that consuming protein after aerobic exercise may improve recovery efforts.

Below we discuss whether research shows you need more protein after cardio, the best time to consume protein, and how much protein you may need to build or maintain muscle.

What is protein?

Your diet is crucial for providing your body with enough protein – a macronutrient responsible for providing the building blocks for muscle growth.

In addition to fats and carbohydratesProteins influence many body processes, including the maintenance of muscles and skin. It consists of chains of amino acids, categorized as essential or non-essential; the essential amino acids cannot be produced naturally by the body and must therefore be obtained through the diet. Think of lean meat, eggs, dairy products, fortified products, beans, legumes and so on.

Your body digests proteins and breaks down amino acids, which act as currency. An amino acid called leucine initiates muscle synthesis, and the supply and demand for replacement amino acids (protein synthesis) are constant, so you will need an adequate daily amount of protein in your diet to properly fuel your muscles.

How much protein do you need to build muscle?

During training you put stress on your muscles, causing the tissue to break down or micro-tear. Diet and recovery can help you rebuild and repair your muscles, and maintain or build lean body mass.

How much protein you need depends on your exercise goals and activity level. There’s no one magic number that guarantees muscle growth or maintenance, but there are some basic guidelines you can follow.

Whether you are track your macros or not, learn how much protein you need to build muscle or maintaining muscle mass is crucial for athletic performance and overall health, regardless of your chosen sport or exercise routine.

Factors such as age, biological sex, activity level, genetics, body composition and calorie expenditure are important. The recommended dietary allowance (RDA) is approximately 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound to prevent deficiencies, and the US Department of Agriculture recommends that 10% to 35% of daily calories come from protein (1 gram of protein equals 4 calories).

That said, the American College of Sports Medicine recommends between 1.2 to 1.7 grams per kilo of body weight for strength athletes and 1.2 to 1.4 grams for endurance athletes.

Do you need more protein after cardio?

I usually recommend between 1 and 1.5 grams per kilo or a maximum of 2 grams if I want to build muscle mass for the ‘average person’.

A online protein calculator or macro calculator can determine your individual stats and activity levels, but aiming for about 20 to 30 grams of protein per meal spread throughout the day is a good estimate to aim for. But what about after cardio?

What does the research say?

In the study mentioned above, published by Medicine and Science in Sports and Exercise, male and female athletes were tested during various runs ranging from 5 to 20 km over several days, during which they were asked to consume amino acid drinks with specified protein figures.

The study found that endurance athletes who consumed a daily protein intake towards the upper limit, especially from 1.6 grams per kilo of body weight, “maximize whole-body protein synthesis during recovery after exercise.” It is more than the “standard” guidelines recommend! The results also suggested that this applied to both men and women, although the test was not repeated at different stages of the female menstrual cycle.

Because protein consumption can improve muscle recovery, maintain and build mass, and promote recovery, consuming larger amounts of protein throughout the day as part of each meal can benefit your athletic efforts, recovery, and especially muscle maintenance for endurance athletes.

If you’re looking ways to build and maintain muscle mass all over the body as a runnerit can help to prioritize your protein intake. Keep in mind that ‘cardio’ takes many forms, from HIIT to endurance training, so you need to consider the intensity and duration of your workouts when looking at your individual diet and recovery.

When is the best time to eat protein?

Aim for at least 20 grams of protein per meal, spread throughout the day, preferably within a few hours of the start or end of training, or both.

Many people have come to believe that protein should always be consumed post-workout to promote muscle recovery. But one study into the effects of protein supplementation suggests that consuming protein before exercise could increase protein synthesis.

After all, the total amount has the greatest priority. However, between 60 and 90 minutes before or 30 to 60 minutes after is a good starting point. You may prefer it that way eating before or after a workoutso learn what you should eat before a workout according to a sports nutritionist can help you decide what to prioritize, plus the best time to drink a protein shake if you need nutrition ideas.

In short

Whether you enjoy cardio, endurance training or weight lifting, consuming enough protein for your individual needs is crucial for maintaining muscle mass and boosting recovery.

If you supplement with protein powders and shakes, keep in mind that these are not well regulated by the U.S. Food and Drug Administration (FDA), so using high-quality natural sources as your main choice is ideal and a qualified and registered nutritionist, dietitian, personal trainer or sports nutritionist can guide you more carefully.

We also recommend choosing a high-quality protein powder with more than 20 grams of protein per serving and ‘clean’ ingredients (as few additives as possible).