Research
Mixed
Peri-exercise protein supplementation (specifically post-workout) optimizes physical performance and recovery in resistance and endurance training, provided total daily protein and caloric intake are adequate.
Ensure you are eating enough protein (1.4-1.6g/kg) and calories every day. After your workout, consume 20-40g of protein (whey or similar) within an hour. This helps your muscles recover faster and perform better in your next session, especially if you train multiple times a day or compete.
GoodQualifiesHIGH confidence
once these factors are accounted for, it appears that peri-exercise protein intake, particularly in the post-training period, plays a potentially useful role in terms of optimizing physical performance and positively influencing the subsequent recovery processes for both resistance training and endurance exercise.
Why this rating
Based on a comprehensive review of multiple meta-analyses and specific intervention studies.
Source
Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training
Harry P. Cintineo et al. · Frontiers in Nutrition · 2018
DOI 10.3389/fnut.2018.00083
narrative_reviewCited 86×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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