Skip to content

How much protein to gain muscle? >> the right amount

How much protein? Does your body need post-workout to build muscle? Do you have to drink your protein shake right after your strength training? Does more protein mean burning more fat or more muscle — or both? Find answers to all your questions about muscle growth and protein here.

List box:

Protein – What it does in your body

As a macronutrientProtein is one of the most important building blocks in our body and plays an important role in many areas:

  • Improves muscle function.
  • Fat and oxygen transport
  • Fights infection.
  • Repairs damaged cells.
  • Supports connective tissue and cartilage health.
  • Keeps hair and nails healthy.

Proteins are made up of chains of amino acids. There are essential, semi-essential and non-essential amino acids. Essential amino acids must be consumed in your diet, as the body cannot produce them.

Calculate how much protein you need per day with this handy tool:

Animal vs. Plant-Based Protein

If your goal is to gain muscle, this is important. Your protein intake is high enough.. It can be used as animal protein or plant based protein.

Animal protein can be found in:

  • Meat and meat products
  • Fish
  • Eggs
  • Milk and milk products

Plant-based protein can be found in:

  • Lentils
  • Beans
  • Tofu
  • Pumpkin seeds
  • Which
  • Seton
  • Almonds
  • Tempe
  • Quinoa.
  • Chickpeas

It is up to you which protein sources you prefer. You can completely meet your protein needs. Vegan diet. Plant-based protein Good for your health and the environment. However, when you compare vegan protein sources to animal protein, plant-based protein sources have less of an anabolic effect (maintaining or gaining muscle). why like this? Vegan foods are missing the full spectrum of essential amino acids.(1) that’s why Medical experts recommend. Eating a balanced combination of vegan foods (eg whole grains with legumes) to meet nutritional needs.

How much protein to gain muscle?

Now you might want to know how much protein you need for muscle growth after a workout. We’ve put together a list of things you need to know.

1. How much protein do I really need after my workout?

More protein is not always better. Bus Just because you eat a load of protein after a workout (or drink it in a protein shake) doesn’t mean your body is absorbing it. Studies show that around 20g of protein after exercise is the best way to boost muscle protein synthesis.(2)

So what happens to all that extra protein? These extra calories result in being stored as fat. It’s important to get enough protein after exercise (within 30-60 minutes), but don’t overdo it. And did you know that protein is best absorbed if you eat it with carbohydrates? (3)

Are you ready to learn what you should eat before and after a workout?

We’ve got the best shopping lists and tips for you on the adidas Runtastic blog. Post-workout nutrition.

2. Do I really have to drink a protein shake after my training?

Protein shakes serve one purpose – they’re quick and easy. Whey protein is already broken down and the most bioavailable post-workout type of protein powder. It’s basically ready to be absorbed without doing too much work for your body. Now, can you always eat real food after your training? Of course! Protein powder is a supplement and can always be eaten instead of real food. If you are Starting with strength training onlyThen taking protein supplements has no effect on your muscle strength. But those who have been training regularly for long periods of time and cannot meet their protein needs through natural foods will really benefit from a protein shake, as it is one of the best proteins for gaining muscle. are one (4)

It is important that you use A good quality protein powder without artificial ingredients, chemicals, fillers, etc. because remember, your liver has to detox all those chemicals. But keep in mind that the higher the quality of the protein, the more you’ll pay. Instead of settling for the protein powder you find on sale, go for real foods instead.

Do you follow a vegan diet?

High-quality vegan protein powders contain rice, pea, and/or soy protein.

If You exercise before eating, eat that food! If it’s lunch time and you’re planning to eat something for lunch, you don’t need to have a protein shake. Take time to think about timing your exercise. If it is between meals, A protein shake might be a good idea.

3. Does more protein mean more muscle or more fat burning? or both?

Let’s get rid of the mentality that “more protein” is better! Let’s go back. Share How about identifying how much total protein you should be consuming in a day and then separating it into meals and snacks. Reserve 20 grams of protein after your workout and then eat the rest with your meal. Not so complicated, right? Protein plays a role in both fat burning and muscle building.

Looking for a delicious post-workout meal with plenty of protein? Try them out. Banana Pancakes with Oatsthis Colorful glass noodle salad or Beef and Quinoa Stuffed Tomatoes.


Protein is essential for muscle growth. But more is not always better. Make sure you’re eating high-quality protein and combining foods wisely if you’re vegan.