How Much Protein Should You Consume Post-Workout? Ft. Courtney King

Team BPI athlete Courtney King recently traveled to Columbia, SC to visit the Muscle & Strength HQ.

While here she showed us how to do a couple of workouts, including her Booty Burner Glute Program.

She also enlightened us on a couple of nutrition tips in the Muscle & Strength Kitchen.

In this video, Courtney discusses how much protein you should consume post-workout to optimize your results so you can accomplish your fitness goals.

She starts off by asking these important questions:

What is Your Goal?

If your goal is to put on size or muscle, then you probably want to consume more protein than the typical person.

How Much Lean Body Mass Do You Carry?

The more lean body mass you have, the more protein you will need.

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What Type of Training Did You Do?

A full body workout will require more protein than a split workout.

How Much Protein Have You Had Today?

If it’s 4:00 PM and you haven’t eaten anything high in protein for hours, then you should probably consume at the higher end of the spectrum post workout.

How Much Protein is Optimal?

If you do split-based workouts and carry less than 150lbs of lean body mass, then you should consume anywhere between 20-40g of protein post workout.

If you do split-based workouts and carry more than 150lbs of lean body mass, then you should consume 40g of protein post workout.

Those that perform full body workouts and have less than 150lbs of lean body mass should consume between 40g of protein post workout.

Lastly, those who perform full body workouts and have more than 150lbs of lean body mass should consume 40-50g of protein post workout.

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4 Comments+ Post Comment

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Posted Thu, 01/18/2018 - 13:57
Chris Oberste

Back in the day, it was said that the body could only digest around 30 grams of protein at a time. That is not really the thought anymore is it? Great advice! Thank!!

JoshEngland's picture
Posted Fri, 01/19/2018 - 11:40

Hi Chris,

Definitely an old school belief. Science has debunked this myth. The recommendations made in the video are based off recent research. Check out this study:

Thanks for watching and commenting!

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Posted Fri, 01/19/2018 - 17:32
Chris Oberste

Hey thanks for the reply. That's quite a report, but very well broken down in the article. I will sit down and read it closer when I get a few minutes! :-)

Since we are on the subject, I have read some people say that the way that a lot of the protein powders are made, that they are not the best sources due to the heat that is used during the processes. Is there any truth to this? I hope not because I love a good shake and how quick and easy they are to make.

Thanks again!

JoshEngland's picture
Posted Mon, 01/22/2018 - 09:05

Hi Chris,

Certain brands don't always fulfill the amount of protein content they claim on their nutrition facts, that is true. It's always best to do your research prior to purchasing any supplements, both on the brand and on the supplement itself.

Whey is completely fine to consume, is fast digesting, and isolates have a great bio-availability. If you enjoy getting your protein from shakes, no need to stress about it. Just make sure you are purchasing a quality whey.

Hope this helps!