How much protein do you actually need after a workout?

By Lady Fiddle

The short answer

For most people, 20–40g of protein after training is plenty to maximise muscle protein synthesis. More than that isn’t harmful, but it isn’t doing much extra for recovery.

Is the “anabolic window” real?

The old idea that you must slam a shake within 30 minutes is largely overstated. What matters far more is your total daily protein — roughly 1.6–2.2g per kg of bodyweight if you’re training regularly.

Practical takeaway

Hit your daily total, spread it across meals, and have some protein within a couple of hours of training. A shake is convenient, not magic.