May 27th, 2011
09:00 AM ET

How much protein should I take post-workout?

Every weekday, a CNNHealth expert doctor answers a viewer question. On Friday, it's Dr. Melina Jampolis, a physician nutrition specialist.

Asked by Jason from Afghanistan

I am currently deployed to Afghanistan. I am rigorously training in the gym at night. Pre-workout, I am taking NaNO Vapor and then as a post-workout boost I'm taking the Muscle Tech's Nitro-Tech. How much protein should I be taking for my post-workout? That's all ma'am.

Expert answer

Hi Jason,

First and foremost, thank you for your service to our country. To answer your question completely accurately, I would need more information about you: height, weight, training goals.

I'm going to assume that you are trying to gain muscle mass and that you don't need to lose fat, and I'll give you some simple calculations to determine how much protein you need all day, not just after workouts.

To help answer your question, I consulted Chad Landers, a certified strength and conditioning coach who also has a diploma in sports nutrition from the International Olympic Committee.

He suggested that an optimal range of protein intake for an athlete trying to gain muscle is .72-.81 grams per pound per day. If your goal is to maintain muscle, the range is .54-.64 grams per pound per day. So to calculate your requirements, simply multiply your weight times one of the figures above.

He also recommended that you consume 20-30 grams of protein after your workout. The supplement that you are taking post-workout contains 25 grams of protein so that is probably plenty.

Whey protein is a faster acting protein so it is more effective before and after workouts, but it is important to eat protein from a variety of sources if possible (chicken, fish, lean meat, low fat dairy, beans/legumes, nuts) for optimal performance and health.

The supplement you are taking also contains creatine, which can help increase muscle mass, and is safe as long as you don't have any kidney problems. In addition, it is important to consume adequate amounts of carbohydrate, both before and after workouts, as this is the fuel that your muscles actually run on. If you don't eat enough carbs, your body will have to use some of the protein that you eat as fuel, a much less efficient process that can impair your muscle gains.

The supplement that you take before your workout contains caffeine, a proven performance enhancer. However, none of the other components have been proven to be effective, especially at unknown doses, so you may do just as well eating a piece of fruit and a yogurt and having a cup of coffee before your workout.

The supplement industry is largely unregulated, and supplements often contain "proprietary formulas" that make it difficult to assess the potential effectiveness. The performance enhancers with the most evidence, according to sports nutritionist Nancy Clark, are caffeine and creatine (to build muscle).

She also notes that beta-alanine is also "getting some good attention for sprint-type sports." I hope this helps, and I hope you stay safe over there.

Follow Dr. Jampolis on Twitter

soundoff (227 Responses)
  1. zortilo nrel

    Very well written story. It will be supportive to anybody who usess it, including yours truly :). Keep up the good work – i will definitely read more posts.


    December 23, 2020 at 08:23 | Report abuse | Reply
  2. Lane Limbert

    Thanks on your marvelous posting! I actually enjoyed reading it, you are a great author.I will make certain to bookmark your blog and definitely will come back someday. I want to encourage you to continue your great writing, have a nice afternoon!


    December 24, 2020 at 23:43 | Report abuse | Reply
  3. Oliver Gorelick

    Hello would you mind stating which blog platform you're working with? I'm going to start my own blog soon but I'm having a tough time making a decision between BlogEngine/Wordpress/B2evolution and Drupal. The reason I ask is because your design and style seems different then most blogs and I'm looking for something unique. P.S Sorry for getting off-topic but I had to ask!


    December 25, 2020 at 07:23 | Report abuse | Reply
  4. LizaLeage

    ...sorry only true this translate сауна киев i think
    About many Words Sauna.Немного слов о сауне
    First variant example Sauna: Например первый вариант со словом сауна, можно также и города со словами сауна напишите все что прийдет в голову примеры снизу
    сауна киев
    example: second Words with Sauna: примеры второго словами которое пришло

    киев сауна для двоих|
    example: third Words with Sauna: примеры третьего слова которое придумал
    сауна левый берег|
    и четвертый вариант который мы видим пятый вариант допиши сам и посчитай количество букв в каждом слове третьей потом подили на 4
    лучшие сауны киева|
    Look example 🙂 Теперь посмотри что за словом получилось 🙂

    December 26, 2020 at 12:05 | Report abuse | Reply
  5. Karisa Michals

    I genuinely enjoy looking at on this site, it has got wonderful blog posts.


    January 2, 2021 at 14:51 | Report abuse | Reply
  6. Myrl Garten

    Would you be fascinated with exchanging hyperlinks?


    January 3, 2021 at 18:47 | Report abuse | Reply
  7. Valentine Grosse

    Yes, I love this place


    January 6, 2021 at 06:12 | Report abuse | Reply
  8. Rosanna Clevette

    Magnificent beat ! I wish to apprentice even as you amend your web site, how can i subscribe for a blog website? The account helped me a appropriate deal. I have been a little bit acquainted of this your broadcast offered vivid clear idea


    January 7, 2021 at 23:40 | Report abuse | Reply
  9. FgvdZisse

    medicine for erectile canadian pharmacies online erection pills

    January 9, 2021 at 16:50 | Report abuse | Reply
  10. AqwsEncox

    discount pharmacy canada online pharmacy mail order pharmacy

    January 9, 2021 at 23:30 | Report abuse | Reply
  11. LokuEncox

    e d erectile express scripts pharmacy

    January 10, 2021 at 09:23 | Report abuse | Reply
  12. Dion Salsman

    Oh my goodness! an amazing article dude. Thanks Nonetheless I'm experiencing situation with ur rss . Don’t know why Unable to subscribe to it. Is there anyone getting identical rss problem? Anybody who is aware of kindly respond. Thnkx


    January 10, 2021 at 13:46 | Report abuse | Reply
  13. JtmfEncox

    ed drugs pharmacies pharmacy near me

    January 10, 2021 at 14:50 | Report abuse | Reply
  14. JlloCrulk

    treatment for erectile dysfunction save on pharmacy online pharmacy drugstore

    January 11, 2021 at 18:17 | Report abuse | Reply
  15. Fermin Thomaston

    I dont think Ive read anything like this before. So good to find somebody with some original thoughts on this subject. cheers for starting this up. This blog is something that is needed on the web, someone with a little originality. Good job for bringing something new to the internet!


    January 12, 2021 at 01:30 | Report abuse | Reply
  16. KhthMile

    best drugstore bb cream online drugstore treatment for erectile dysfunction

    January 12, 2021 at 08:34 | Report abuse | Reply
  17. JvcxCrulk

    viagra online stores buy viagra sydney dapoxetine viagra generic viagra with dapoxetine free viagra alternative free samples by mail of viagra viagra 25mg online viagra canada online can i buy viagra using paypal where can i get a prescription for viagra in milw. wi. the effects that viagra and cialis have on women will viagra make you last longer viagra covered on line by insurance is posssible buy viagra no prescription at walgrees? generic viagra pro

    January 15, 2021 at 17:38 | Report abuse | Reply
  18. Donnie Lodwick


    January 15, 2021 at 19:45 | Report abuse | Reply
  19. KlioMile

    viagra south africa viagra 100mg pills ordering viagra onl buy viagra paypal lowest price viagra on line viagra australia buy online buy viagra discover card where to get viagra samples where to buy viagra with no prescription viagra\\ viagra livraison 24h viagra for sale brand viagra cheap 50 viagra 100mg online viagra over the counter walgreens

    January 17, 2021 at 09:36 | Report abuse | Reply
  20. NlbxZisse

    viagra without prescirption can i order generic viagra on line viagra for women uk viagra patent expiration date generic viagra mastercard viagra professional online pharmacy viagra oline printable viagra coupons buy prescription only viagra generic viagra without perscription can you buy viagra over the counter in uk viagra 100mg price uk buy viagra online pay for viagra by paypal buying viagra montreal

    January 17, 2021 at 12:19 | Report abuse | Reply
  21. Maia Brigham


    January 17, 2021 at 23:01 | Report abuse | Reply
  22. MeentosKl

    прогон сайта по каталогам онлайн

    January 18, 2021 at 08:24 | Report abuse | Reply
  23. FbdhZisse

    buy cialis no prescription overnight 20mg cialis best price cialis on line sell http://21cialismen.com/ – cialis generic cheap prices ’

    January 18, 2021 at 21:41 | Report abuse | Reply
  24. Casie Laselle

    Cuantos más ejes trabaje una máquina, habrá más movimiento y precisión de corte. En Silor fabricamos Carros, Cepos y todo tipo de accesorios relacionados con la grua y retirada de vehículos, siendo los materiales empleados en su fabricación de la más alta calidad.


    January 19, 2021 at 16:11 | Report abuse | Reply
  25. AqbvEncox

    viagra free delivery uk online brand viagra where can i get viagra shipped overnight http://acialaarx.com/ – viagra super active online ’

    January 19, 2021 at 18:20 | Report abuse | Reply
  26. Wilsonjow

    how erectile dysfunction affects marriage
    erectile helper
    hydro chloroquine
    raoult didier
    are erectile disorder coverage under aca
    lupus medicine plaquenil
    dragon erection
    tadalafil pills 20mg
    z pack indications
    order zithromax

    January 20, 2021 at 02:36 | Report abuse | Reply
  27. LcxEncox

    viagra for sal buy viagra in los angeles cheap viagra http://genqpviag.com/ – viagra paypal uk ’

    January 20, 2021 at 03:54 | Report abuse | Reply
  28. KyongPah

    продажа фотон http://www.ua-export.com/shop/

    January 20, 2021 at 09:09 | Report abuse | Reply
  29. JbdcEncox

    viagra online, 24 hour delivery viagra over night shipping where can i get cheap viagra in melbourne vic http://llviabest.com/ – where to buy viagra in us overnight delivery ’

    January 20, 2021 at 09:26 | Report abuse | Reply
  30. JvcbxCrulk

    whats better viagra or cialis dapoxetine cialis cialis promise program http://phrcialiled.com/ – where to buy cialis ’

    January 20, 2021 at 17:19 | Report abuse | Reply
  31. Markus Dalmata

    you are in reality a good webmaster. The site loading velocity is incredible. It sort of feels that you are doing any unique trick. Furthermore, The contents are masterpiece. you've performed a great process on this topic!


    January 21, 2021 at 04:13 | Report abuse | Reply
  32. KbctMile

    cialis 5 mg cialis with dapoxetine paypal cialis shop in australia http://mycialedst.com/ – cheap cialis pills ’

    January 22, 2021 at 04:25 | Report abuse | Reply
  33. NlbxZisse

    buy generic cialis canada cialis south africa cialis В® for daily use http://cialijomen.com/ – lilly cialis 20mg ’

    January 22, 2021 at 12:22 | Report abuse | Reply
  34. Hairstyles

    Good write-up, I抦 normal visitor of one抯 web site, maintain up the excellent operate, and It's going to be a regular visitor for a long time.


    January 23, 2021 at 04:24 | Report abuse | Reply
  35. I Fashion Styles

    Someone essentially help to make seriously posts I would state. This is the first time I frequented your web page and thus far? I amazed with the research you made to create this particular publish amazing. Great job!


    January 23, 2021 at 14:40 | Report abuse | Reply
  36. FbgZisse

    viagra, cilias, levitra viagra cost can i buy viagra over the counter in australia https://canadianpharmacy-usx.com/organic.htm – fast working viagra ’

    January 23, 2021 at 17:28 | Report abuse | Reply
  37. AhmdEncox

    free shipping cialis usa cialis india cialis over the counter in spain http://cialmenshoprx.com/ – canadian pharmacy cialis brand ’

    January 24, 2021 at 12:57 | Report abuse | Reply
1 2 3 4

Post a comment


CNN welcomes a lively and courteous discussion as long as you follow the Rules of Conduct set forth in our Terms of Service. Comments are not pre-screened before they post. You agree that anything you post may be used, along with your name and profile picture, in accordance with our Privacy Policy and the license you have granted pursuant to our Terms of Service.

About this blog

Get a behind-the-scenes look at the latest stories from CNN Chief Medical Correspondent, Dr. Sanjay Gupta, Senior Medical Correspondent Elizabeth Cohen and the CNN Medical Unit producers. They'll share news and views on health and medical trends - info that will help you take better care of yourself and the people you love.