Post-Workout Protein Calculator | How Much Protein Do You Need?

Post-Workout Protein

Protein Calculator

Protein ingested soon after exercise provides the amino acids needed to repair and rebuild muscle, with research supporting a serving of around 0.25–0.4 g per kg of body weight to maximise muscle protein synthesis (Moore et al, 2009; Jäger et al, 2017).

Combining protein with carbohydrate in the post-exercise window also accelerates muscle glycogen replenishment, helping you recover faster between sessions (Kerksick et al, 2017).

To dial in your personalised recovery serving, select the options below and we’ll show you exactly how to hit it with RecoverFudge™ or Rapid Recovery.

Your body weight

70.0 kg = 154.3 lb. Use your current training weight for the most accurate serving.

Select your session

Standard post-exercise range is 0.25–0.4 g/kg.

Your serving

Protein target

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Protein

Carb target

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Carbohydrate

Timing

0–30min

After exercise

VOOM · Recover Stronger

How to Take Protein for Maximum Recovery

Take your serving within 30 minutes of finishing exercise, when your muscles are most receptive to nutrients (Kerksick et al, 2017).
Aim for 0.25–0.4 g of protein per kg of body weight per serving to maximise muscle protein synthesis (Moore et al, 2009).
Pair protein with carbohydrate after hard sessions to accelerate muscle glycogen replenishment (Kerksick et al, 2017).
Mix Rapid Recovery with 400ml of water or milk in a shaker for the smoothest, easiest-to-digest result.
Spread protein across the day in servings every 3–4 hours, and follow up with a balanced meal within 2–3 hours of training (Jäger et al, 2017).