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Do you need more protein after cardio?

Umito November 6, 2024

We know that protein is a key macronutrient in any diet – and it’s not just for bodybuilders. Protein helps build and maintain muscle mass and improves recovery. So whether you enjoy endurance, cardio, running, or HIIT, you can benefit from a protein-rich diet.

However you like to get your protein fix, make your favorite smoothie in one of the best protein shakes or prepare 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 explain whether you need more protein after cardio, according to research, the best time to consume protein, and how much protein you might need to build or maintain muscle.

What is protein?

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

Alongside fats and carbohydratesProtein impacts many bodily processes, including muscle and skin maintenance. It is made up of chains of amino acids, classified as essential or non-essential; Essential amino acids cannot be produced naturally by the body and must therefore come from food. Consider lean meats, eggs, dairy, fortified products, beans, legumes, etc.

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

How much protein do you need to build muscle?

During training, you apply stress to your muscles, causing tissue breakdown or microtearing. Diet and recovery can help you rebuild and repair your muscles, maintaining or building lean mass.

The amount of protein you need will depend on your training goals and activity level. There is no single magic number to ensure muscle growth or maintenance, but there are some basic guidelines you can follow.

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

Factors such as age, biological sex, activity levels, genetics, body composition and calorie consumption 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 avoid deficiencies, and US Department of Agriculture recommends that 10 to 35 percent 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 and 1.7 grams per pound of body weight for strength athletes and between 1.2 and 1.4 grams for endurance athletes.

Do you need more protein after cardio?

I generally recommend between 1 and 1.5 grams per pound or up to 2 grams when aiming to build lean muscle mass for the “average person”.

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

What does the research say?

The study mentioned above, published by Medicine and Science in Sports and Exercise, tested male and female athletes on multiple runs ranging from 5 to 20 km over several days, asking them to consume amino acid drinks containing specified protein values.

Research indicated that endurance athletes who consumed a daily protein intake meeting the upper threshold, particularly above 1.6 grams per kilogram of body weight, “maximized whole-body protein synthesis during recovery.” post-exercise”. This is more than what the “standard” guidelines recommend! The results also suggest that this applies to both men and women, although the test was not repeated at different stages of the female menstrual cycle.

Since protein consumption can improve muscle repair, maintain and build mass, and aid recovery, consuming larger amounts of protein throughout the day as part of each meal could aid your athletic efforts, recovery and in particular muscle maintenance for endurance athletes.

If you are looking ways to build and maintain full-body muscle mass as a runnerPrioritizing your protein intake might help. Remember that “cardio” comes in many forms, from HIIT to endurance training, so you’ll 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 a minimum of 20 grams of protein per meal spread throughout the day, preferably a few hours after starting or finishing exercise, or both.

Many people have been led to believe that protein should always be consumed post-workout to aid muscle recovery. But a study on the effects of protein supplementation suggests that consuming protein before exercise could increase protein synthesis.

After all, the total amount is the biggest priority. However, between 60 and 90 minutes before or 30 to 60 minutes after is a good place to start. You may prefer eat before or after a workoutso learn what to eat before a workout according to a sports nutritionist can help you decide on priorities, as well as best time to drink a protein shake if you need diet ideas.

Conclusion

Whether you’re into cardio, endurance training, or strength training, getting enough protein to meet your individual needs is crucial to maintaining muscle mass and fueling your recovery.

If you supplement with protein powders and shakes, remember that these are not properly regulated by the U.S. Food and Drug Administration (FDA). It is therefore ideal to use high-quality natural sources as your main choice and to use a qualified and registered nutritionist. , a dietician, 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).

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Do you need more protein after cardio?

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Do you need more protein after cardio?

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