Q: HOW MUCH PROTEIN DO I REALLY NEED AFTER A WORKOUT?
A: The answer depends on what you’re trying to accomplish. If your primary goal is to gain mass, you need 30-45 grams of fast-absorbing protein (preferably whey) after training. If you’re dieting and trying to lean out – and this may surprise you – you may require between 40-60 grams.
When training for mass, postworkout protein helps bring muscle breakdown, a result of hard training, to a standstill. Although amino acids from protein mend damaged muscle fibers, a high carb intake is also important because carbohydrates, via their impact on hormones such as insulin, facilitate the passage of aminos into muscles for growth. When you consume a lot of carbs postworkout, the body doesn’t need as much protein.
Dieting, on the other hand, requires a substantial drop in overall carbohydrate consumption. As carbs remain low, the body risks burning its own muscle tissue for fuel, so a higher protein intake, especially after training, protects against protein breakdown. A good dose of whey protein boosts insulin levels on its own without the carbs. Again, 40-60 grams should do the trick.
