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Whether your goal is building muscle, quicker recovery times, or improving performance, protein plays a crucial role in your daily exercise routine.
But why?
Protein is important because exercise can cause minuscule tears in your muscle fibers, and to repair and rebuild those muscles, you need amino acids. Protein is made up of amino acids, therefore, you need protein in your diet.
But how much protein do you really need?
What are the benefits of protein?
Getting enough protein not only helps repair your muscles and helps with quicker recovery times, but it can also reduce delayed-onset muscle soreness (DOMS) so you’re not as achy after a tough workout.
With the right amount of protein, a quicker recovery means you’ll be better prepared for your next session. Plus, if you’re training hard, doing intense workouts, or eating in a calorie deficit, protein can play a key role in preserving lean muscle mass.
How much protein do you need in your diet and after a workout?
How much protein you need depends on your weight and activity level.
According to the Mayo Clinic, protein should make up 10% to 35% of your daily calories. So, if you eat 2,000 calories a day, 200 to 700 of those calories should come from protein—roughly 50 to 175 grams.
To maximize the benefits, it’s ideal to consume 10 to 30 grams of protein within an hour after your workout to support muscle repair and recovery.
How can you calculate how much protein you need?
To meet your minimum daily nutrition requirements, the Recommended Dietary Allowance (RDA) says you should eat 0.36 grams of protein for every pound you weigh, according to Harvard Health.
This number goes up depending on how active you are.
To calculate your daily protein intake, multiply your weight in pounds by 0.36, or use the online protein calculator provided by the United States Department of Agriculture (USDA).
Is it better to eat protein before or after a workout?
The short answer is, after.
While it’s beneficial to eat protein before a workout and throughout the day to help fuel your muscles, reduce muscle breakdown, and give you sustained energy, post-workout protein is generally more important for muscle recovery and growth.
When is it too late to eat protein after a workout?
It’s important to eat protein within 30 to 60 minutes after a workout. This is your “anabolic window.”
Your anabolic window, also known as the protein window or metabolic window, is when your body is most primed to use protein efficiently.
While it’s generally believed that during this window your body is more sensitive to insulin and more efficient at transferring nutrients into muscle cells, recent studies have shown that the window can last several hours and it’s never “too late” to get your protein in after a workout.
What matters most is the total amount of protein you eat throughout the day.
What foods have the highest number of protein?
Here are some foods that contain all 9 essential amino acids, making them ideal for muscle repair and growth:
| Food | Protein (approx.) | Serving |
|---|---|---|
| Chicken breast (cooked) | 26–31g | 3.5 oz (100g) |
| Turkey breast | 29g | 3.5 oz (100g) |
| Tuna (canned in water) | 20–25g | 3 oz |
| Salmon | 22–25g | 3.5 oz (100g) |
| Lean beef (90% lean) | 22g | 3 oz |
| Eggs | 6g | 1 large egg |
| Egg whites | 3.5g | 1 egg white |
| Greek yogurt (plain, nonfat) | 15–20g | 6 oz |
| Cottage cheese | 13–14g | ½ cup |
| Milk | 8g | 1 cup |
| Whey protein powder | 20–30g | 1 scoop (~30g) |
What are some vegan friendly foods high in protein?
Here are some vegan-friendly foods high in protein:
| Food | Protein (approx.) | Serving |
|---|---|---|
| Tofu (firm) | 10g | ½ cup |
| Tempeh | 15g | ½ cup |
| Lentils (cooked) | 18g | 1 cup |
| Chickpeas (cooked) | 15g | 1 cup |
| Black beans (cooked) | 15g | 1 cup |
| Quinoa (cooked – a complete protein) | 8g | 1 cup |
| Edamame (cooked) | 17g | 1 cup |
| Peanut butter | 8g | 2 tbsp |
| Almonds | 6g | 1 oz (~23 almonds) |
| Chia seeds | 5g | 2 tbsp |
| Oats | 5g | ½ cup (dry) |
| Plant-based protein powder | 15–25g | 1 scoop |
What are some high-protein breakfasts to eat?
Aiming for 20–30g of protein at breakfast can curb hunger, help with muscle repair, and keep you energized longer. Here are a few quick and easy, high-protein breakfast options:
Quick High-Protein Breakfast Options
| Breakfast | Protein (approx.) | Notes |
|---|---|---|
| Scrambled eggs with spinach & feta | ~20g | 2–3 eggs, add veggies and cheese |
| Greek yogurt + berries + granola | 20–25g | Use plain, nonfat Greek yogurt |
| Cottage cheese + fruit or toast | 15–20g | Try with pineapple, berries, or avocado toast |
| Protein smoothie | 25–30g | Blend protein powder, banana, nut butter, and almond milk |
| Overnight oats with protein powder | 20–30g | Add chia seeds, almond butter, or hemp hearts too |
Heartier High-Protein Breakfast Options
| Breakfast | Protein (approx.) | Notes |
|---|---|---|
| Egg and turkey bacon breakfast burrito | 25–30g | Use whole wheat tortilla and black beans |
| Avocado toast + 2 eggs on top | ~20g | Add pumpkin seeds or smoked salmon for more |
| High-protein pancakes | 20–25g | Use Kodiak Cakes or blend oats + eggs + protein powder |
| Breakfast sandwich | 20–30g | Egg, lean ham or turkey, cheese on an English muffin |
| Tofu scramble with veggies | 20g+ | Plant-based, customizable, filling |
Vegan-Friendly High-Protein Breakfast Options
| Breakfast | Protein (approx.) | Notes |
|---|---|---|
| Tofu or tempeh scramble + whole grain toast | 20–25g | Add black beans or nutritional yeast |
| Vegan protein smoothie | 20–30g | Use plant-based protein powder (pea, hemp, etc.) |
| Chia pudding with soy milk & nut butter | 15–20g | Great made the night before |
| Oatmeal with almond butter, flax & protein powder | 20–25g | Soy milk adds extra boost |
What are some post-workout snacks that are high in protein?
Here are some high-protein snack and meal options to eat 1-2 hours post-workout:
Quick High-Protein Snacks (20g+):
| Snack | Protein (approx.) | Notes |
|---|---|---|
| Protein shake (whey or plant-based) | 20–30g | Fast, convenient, and customizable |
| Greek yogurt + protein granola or berries | 20–25g | Choose plain, nonfat for highest protein |
| Cottage cheese + fruit or nuts | 20–25g | High in casein protein (slow-digesting) |
| Tuna pouch + whole grain crackers | ~20g | Savory and portable |
| Hard-boiled eggs (2) + a slice of toast | ~14g | Add a slice of turkey for extra protein |
| Chocolate milk (low-fat) | ~12g | Balanced carb-to-protein ratio—great post-cardio too |
| Turkey or chicken roll-ups (with cheese) | 20–25g | Use deli meat rolled with cheese or hummus |
Hearty, Meal-Like Snacks (25g+):
| Snack | Protein (approx.) | Notes |
|---|---|---|
| Peanut butter on whole grain toast + protein shake | 25–30g | Great combo of protein + healthy fats |
| Egg sandwich on whole grain bread | ~25g | Add avocado or veggies for a boost |
| Leftover chicken breast + roasted sweet potato | 30g+ | Ideal for post-lifting sessions |
| Tofu scramble or tempeh wrap | 20–25g | Vegan and filling |
High-Protein Vegan Options:
| Snack | Protein (approx.) | Notes |
|---|---|---|
| Vegan protein shake + banana | 20–30g | Use soy, pea, or hemp-based protein |
| Edamame (1 cup) | ~17g | Snackable and fiber-rich |
| Chickpea salad or hummus wrap | 15–20g | Add seeds for extra protein |
| Soy yogurt + granola | ~15–18g | Check labels for added protein varieties |
