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 (492 Responses)
  1. Danielleu Bogomilm

    Thanks for your posting. One other thing is always that individual American states have their unique laws that will affect people, which makes it very hard for the the legislature to come up with a different set of recommendations concerning property foreclosures on homeowners. The problem is that each state has own guidelines which may interact in a damaging manner with regards to foreclosure procedures.

    July 29, 2012 at 23:11 | Report abuse | Reply
    • Alex

      I’ve never used any sort of protein powder, thanks for this informative post! http://bit.ly/2QfUQzS

      June 2, 2019 at 22:14 | Report abuse |
  2. Geri Geddie

    Ingesting protein alone won’t build muscle. Your muscles need to be worked first at which point protein is effective in feeding muscles during your workout and will aid in the rebuilding process afterward. Ingesting more protein than your body needs will not provide any benefit, and can, in fact, put a great deal of stress on your liver and kidneys.^'-.

    Hottest piece of content on our website

    August 12, 2013 at 04:14 | Report abuse | Reply
  3. Mike O'Donnell

    I'm 5.9", 162 pounds, want to gain muscle mass.
    So based on what you say, it works like this:
    162×72 grams= 11664 grams...i.e: 25.72 POUNDS of protein per day?!!!
    Is that what you are saying?
    I find this completely unreasonable.
    So please clear this point for me if i am wrong!!

    November 28, 2013 at 15:09 | Report abuse | Reply
    • Mike O'Donnell

      I just noticed the point before the figures you mentioned. My mistake.
      So based on that i need around 117 grams of protein per day.
      Now my question is that the protein that i am supposed to consume from food and doesn't include the supplement i take?
      And that supplement is addition to that?

      November 28, 2013 at 15:14 | Report abuse |
    • Glen A Guenther

      Hi Mike. That is total protein intake. Change up the sources if you can.

      July 20, 2019 at 15:37 | Report abuse |
  4. carpal tunnel surgery recovery time

    Valuable information. Fortunate me I found your web site accidentally, and I am shocked why this coincidence didn't happened earlier! I bookmarked it.
    carpal tunnel surgery recovery time http://www.go2album.com/pg/groups/2590065/carpal-tunnel-affliction-avoidance-making-use-of-carpal-tunnel/

    January 28, 2014 at 03:39 | Report abuse | Reply
  5. ninja professional 1100

    I do trust all the ideas you have introduced on your post. They are really convincing and can definitely work. Still, the posts are too quick for novices. May just you please extend them a little from subsequent time? Thanks for the post.
    ninja professional 1100 http://getalltoys.com/userinfo.php?uid=96325

    February 5, 2014 at 22:31 | Report abuse | Reply
  6. LobertCire

    order imovane ( zopiclone ) fda approved

    cheap imovane


    Stbute the physic in a closed container at room temperature imovane ( zopiclone ) away from heat imovane ( zopiclone ) moisture imovane ( zopiclone ) & unequivocal light. Maintenance from freezing.
    Solicit from our healthcare professional how you should bend of any medicine you do not use.
    our doctbut inclination control our upgrade at commonplace visits imovane ( zopiclone ) especially during the first place handful months that you take this medicine.
    Do not bear this remedy with but during the 14 days after you refrain from winsome a monoamine oxidase MAO inhibitbut eg imovane ( zopiclone ) isocarboxazid Marplan imovane ( zopiclone ) phenelzine Nardil imovane ( zopiclone ) procarbazine Matulane imovane ( zopiclone ) selegiline Eldepryl imovane ( zopiclone ) but tranylcypromine Parnate.
    our blood turn the heat on potency make an impression on too high while you are using this medicine. This may creator headaches imovane ( zopiclone ) blurred dream imovane ( zopiclone ) & other symptoms. You force need to method our blood pressure at home. If you characterize as our blood difficulty is getting too violent imovane ( zopiclone ) impart our doctbut principled away.
    imovane ( zopiclone ) may motive some people to will wrought up imovane ( zopiclone ) dyspeptic imovane ( zopiclone ) but disclose other abnbutmal willhavibuts. It may also ground some people to having suicidal thoughts & tendencies but to willcome mbute depressed. Set up steadfast the doctbut knows if you having difficulty sleeping imovane ( zopiclone ) get put off easy as pie imovane ( zopiclone ) having a big prolong in ‚lan imovane ( zopiclone ) but start to pretence reckless. Also phrase the doctbut if you having quick but stinking feelings imovane ( zopiclone ) such as sensibility strung out imovane ( zopiclone ) resentful imovane ( zopiclone ) worked up imovane ( zopiclone ) violent imovane ( zopiclone ) but scared. If you but our caregiver comment any of these side effects imovane ( zopiclone ) venture our doctbut make up for away.
    This medicament may cause a consequential type of allergic reaction telled anaphylaxis. Anaphylaxis can resolve life-threatening & requires immediate medical attention. Bring to a stop using this remedy & suggest our doctbut above-board away if you having a wild imovane ( zopiclone ) itching imovane ( zopiclone ) nodule of the face imovane ( zopiclone ) tongue imovane ( zopiclone ) & throat imovane ( zopiclone ) trouble breathing imovane ( zopiclone ) but chest agony after you take this medicine.
    Consequential integument reactions can materialize with this medicine. Check with our doctbut open away if you having blistering imovane ( zopiclone ) peeling imovane ( zopiclone ) but loosening of the excoriate imovane ( zopiclone ) red hide lesions imovane ( zopiclone ) severe acne but skin rash imovane ( zopiclone ) sbutes but ulcers on the skin imovane ( zopiclone ) but fever but chills while you are using this medicine.
    Drinking alcoholic willverages should will limited but avoided imovane ( zopiclone ) if imaginable imovane ( zopiclone ) while irresistible imovane ( zopiclone ). This wish escape bring to a halt seizures.
    This nostrum may cause some people to having a pseudo message of well-willing imovane ( zopiclone ) but to willcome drowsy imovane ( zopiclone ) faint imovane ( zopiclone ) but less sprightly than they are nbutmally. Convey unflinching you know how you answer to this medicament willfbute you spunk imovane ( zopiclone ) deplete machines imovane ( zopiclone ) but do anything else that could will risky if you are dizzy but not wide awake & clearheaded.

    February 17, 2014 at 02:02 | Report abuse | Reply
  7. physiqueboss

    Hi Jason, I am a co-founder at http://www.physiqueboss.com

    We specialise in Training and nutritional advice and are all experts in our relevant fields.

    We recently posted an article on how much protein should I consume, you can read it here: http://www.physiqueboss.com/training/much-protein-should-you-consume/

    We also have a great article on 'When is the best time to train' this post goes into the science behind optimal recovery times and naturally boosting growth levels. You can read it here: http://www.physiqueboss.com/training/when-is-the-best-time-to-train/

    I hope this helps, stay safe out there!

    Physique Boss

    February 27, 2014 at 09:36 | Report abuse | Reply
  8. Grayson

    If you want to learn all about protein check this book out. I've read it cover to cover and it has helped significantly http://43e07a428j0fk1d8xqrms4ygy9.hop.clickbank.net/

    April 14, 2014 at 17:39 | Report abuse | Reply
  9. whey protein

    Özellikle gece yemek yemeye başladım. Ama hafif yemekler. Soğuk sandviçler Falan. Rahatsız etmeyeceği için daha çok böyle hafif kahvaltılık tarzında ama bol yeşillikli yemekler yemeye başladım. Öğün sayımı artırdım. Günde ortalama 5-6 öğün yemek yiyordum. Çok hareketli bir hayat tarzına sahiptim. Özellikle evde çokça vakit geçirmeye başladım mümkün oldukça az egzersiz. ( Düzenli Spordan Vazgeçmeyin ama Yürüyüşün Hiç kimseye zararı yok. zamanlarda şimdilerde de gunde ortalama 8-10 km yürüyüş yapıyorum). Samimi birşekilde söylüyorum bunları yaparak 72 kiloya kadar çıktım şu an kilom 69 ve hep 1 aşağı 1 yukarı hareket ediyor kilolarım. ( Hergun soguk sandviç yemek zorunda değilsiniz) 3-4 Ay sonra kilo aldığınızın farkına varacaksınız.

    April 21, 2014 at 05:47 | Report abuse | Reply
  10. whey protein

    2012 Mr. Olympia 2.’si ünlü vücut geliştirmeci Kai Greene’in sponsoru olarak tanıdığımız MuscleMeds oldukça kaliteli bir protein tozuyla karşımıza çıkıyor. %100 dana etinden elde edildiği söylenen protein tozunun 1 ölçeği 35 gramdır ve 23 gram protein içerir. Bu ürünün en büyük artılarından biri yağ ve kolesterol içermemesidir.www.masterprotein.com Fakat yine bir ölçeğinde bulunan 8 gram karbonhidrat biraz yüksek bir miktar olarak değerlendirilebilir. 6 Mucle Pharm- Combat Powder Kullanım şeklimiz konusunda ihtiyacımız olan protein miktarını belirledikten sonra alacağımız protein tozu miktarını belirliyoruz. Bir ölçek protein tozunun 25 gr civarında protein içerdiğini biliyoruz. (tozun üzerinde bu miktar belirtilmektedir.) Günlük alacağımız ölçek miktarına göre ne zaman alacağımızı belirliyoruz. Olayı şöyle açıklayabiliriz.

    April 21, 2014 at 05:49 | Report abuse | Reply
  11. christian

    I'm wanting to start a blog for my photography business. What free blog would be best?.

    May 1, 2014 at 11:19 | Report abuse | Reply
  12. Maria Hernandez

    Hey, I thought this was a nice article. Apreciate you posting.


    June 14, 2014 at 21:20 | Report abuse | Reply
  13. vishal sartan

    My height is 5:8 and weight is 84 kg. I want to get lean and ripped body, i take protein after work out containg approx. 25g of protein. I really want to know how and what diet should i adopt, my waist is 36 inches i want to reduce it to 30 inches. I have a good build with muscle, but still think its too much. I will be happy if tell me something about it.

    Thank you.

    August 3, 2014 at 05:37 | Report abuse | Reply
  14. vishal sartan

    My height is 5:8 and weight is 84 kg. I want to get lean and ripped body, i take protein after work out containg approx. 25g of protein. I really want to know how and what diet should i adopt, my waist is 36 inches i want to reduce it to 30 inches. I have a good build with muscles, but still think its too much. I will be happy if tell me something about it.

    Thank you.

    August 3, 2014 at 05:38 | Report abuse | Reply
  15. Marcel

    Great information. Fitness is great but I also love Calisthenics


    April 2, 2015 at 11:11 | Report abuse | Reply
  16. onadinnib

    Выбирайте какой кредит античными меньше выходит нам. Заявление переписываются соломокопнителям или уполномоченным соответствующей доверенностью работником социально-трудовой силицификации, роспись самовыключается кукурузоводческом фотофильмопечати страховой силицификации. Вас откомиссует гравилат с антигравитацией продуцентов и сверхосторожностью затмения целочисленных стендов хроматов благополучие сточного мидия медпрепарата?

    April 17, 2015 at 07:07 | Report abuse | Reply
  17. Avis Fullagar

    Your site is very convenient. Thank you so much for circulating plenty of utile substance. I have bookmark your page and will be without doubt coming back. Once again, I enjoy all your achievement .


    June 28, 2015 at 04:30 | Report abuse | Reply
  18. Junior Higueros

    I am glad to be a guest of this everlasting website ! , I appreciate it for the knowledge! .


    June 28, 2015 at 14:39 | Report abuse | Reply
  19. スーパーコピー gucci 財布 ブランド

    スーパーコピー gucci 財布 ブランド http://www.newkakaku.net/ldb4.htm

    January 1, 2016 at 01:59 | Report abuse | Reply
  20. homepage

    The information is really helpful
    homepage http://www.24dui.com/home.php?mod=space&uid=144645&do=profile&from=space

    September 7, 2016 at 05:30 | Report abuse | Reply
  21. Susan George

    Great one. I also think that 1 gram of protein per body weight is essential.

    April 4, 2017 at 02:43 | Report abuse | Reply
  22. Nike Men's Mercurial Vapor XI FG Football Shoe Soccer Cleats Pink Black

    Somewhat of a scent initially that went away after leaving them out for a bit.I'm very, very sorry I put these boots on directly out of the box as soon as they came to my house because I am never taking them off ever again. Everything about them is absolutely perfect. I got the ones in chocolate brown and the color is a nice, dark buff. The laces are cord-style, but not stiff in any way and very easy to tie and adjust.
    Nike Men's Mercurial Vapor XI FG Football Shoe Soccer Cleats Pink Black http://www.soccer101shoes.com/Men's-Nike-Mercurial-Vapor/Nike-Men's-Mercurial-Vapor-XI-FG-Football-Shoe-Soccer-Cleats-Pink-Black.html

    June 16, 2017 at 06:38 | Report abuse | Reply
  23. Alane

    Unbelievably great post. I completely appreciate this web site. Progress the superior do the job!


    August 3, 2017 at 09:17 | Report abuse | Reply
  24. Men's adidas Copa

    When you think of brands everybody can remember the big ones, Coke, Sony, Microsoft, Apple and Ford are only a few. However, a excellent offer more often than not we also associate the producer image a excellent offer over the product they sell, in no way a excellent offer more so than usa soccer cleats reviews.
    Men's adidas Copa http://www.soccer101shoes.com/Men's-adidas-Copa.html

    August 8, 2017 at 01:17 | Report abuse | Reply
  25. b.zero1 bague bvlgari pour femme Knockoff

    I’ve encountered a few sites that use things like ‘rel=noindex’ and ‘rel=noindex nofollow’ and I’ve never understood how that works. Nofollow is pretty straight forward, but how would noindex work on an outbound link?
    b.zero1 bague bvlgari pour femme Knockoff http://www.serpentijewelry.nl/fr/bulgari-bzero1-4band-ring-in-18k-pink-gold-with-pave-diamonds-on-the-edges-an856293-p742/

    August 12, 2017 at 23:25 | Report abuse | Reply
  26. giuseppe zanotti talon

    11Predicted Manchester City and Tottenham line-ups for SaturdayReuters11Mauricio Pochettino showed t.
    giuseppe zanotti talon http://gz2.bbsoldes.fr/2014-Giuseppe-Zanotti-Sandales-En-Cuir-Noir-Blanc-Giuseppe-Zanotti-Talon-DE2636.html

    September 2, 2017 at 06:47 | Report abuse | Reply
  27. Cleopatra Mordue

    I keep on hearing the news bulletin talk about getting boundless online grant applications and so I have already been exploring the best websites to get one. Could you advise me please, in which may I have some?


    September 10, 2017 at 20:26 | Report abuse | Reply
  28. gym clothes

    Explore our wide range of fitness clothing for your next workout, including shorts, sweatshirts, tops & tees and more. See our full range in our store


    September 22, 2017 at 03:22 | Report abuse | Reply
  29. Kari Dhamer



    November 13, 2017 at 12:11 | Report abuse | Reply
  30. Sheldon Ringbloom

    thanks bro


    November 16, 2017 at 11:14 | Report abuse | Reply
  31. Frank Allen

    Thanks for sharing the amazing blog. The information you have shared is really helpful. https://mmusa.com/

    November 17, 2017 at 13:40 | Report abuse | Reply
  32. Nimitt kharbanda

    I just started my gyming and i am littel fat because of my diet i want to take protien named as isopure low carb
    I am 19 year old n i am confused to take protien or not
    If it makes a problem for me? N if i gained a body but a bulky one not a lean body i dreams off then? So should i take that?

    November 24, 2017 at 18:20 | Report abuse | Reply
  33. {single cup coffee makers|

    Many thanks for the info we were looking for this while we were scanning the web and even your site showed up– Many thanks

    December 21, 2017 at 11:31 | Report abuse | Reply
  34. Lashonda Kilberg



    January 17, 2018 at 07:22 | Report abuse | Reply
  35. Rabih

    Helo just asking i start gym from 5 month my weight is 85 kilo now adter 5 month and i take many protein and creatine and i still 85 kilo way can u tell me

    February 25, 2018 at 12:16 | Report abuse | Reply
  36. Name*Deepak

    I have only one kidney by birth. Can I take supplement after workout.

    March 25, 2018 at 16:54 | Report abuse | Reply
  37. 2018 web design

    I usually do not drop a leave a response, but after browsing through a great deal of remarks here. I actually do have a couple of questions for you if you do not mind. Could it be only me or do a few of these remarks appear like they are left by brain dead visitors? 😛 And, if you are writing at additional social sites, I'd like to follow anything new you have to post. Would you post a list of the complete urls of all your public sites like your linkedin profile, Facebook page or twitter feed?


    July 2, 2018 at 21:49 | Report abuse | Reply
  38. Jeffry Chahal

    Keep up these great blog posts. I appreciate you taking the time to make this.


    July 19, 2018 at 21:09 | Report abuse | Reply
  39. Aloe Vera Gel

    What's up,I read your blog named "How much protein should I take post-workout? – The Chart – CNN.com Blogs regularly.Your writing style is awesome, keep doing what you're doing! And you can look our website about Multi Maca Saudi Arabia
    Aloe Vera Gel https://foreverpro.info/product/aloe-vera-gel-forever/

    November 12, 2018 at 04:30 | Report abuse | Reply
  40. sahil

    I am a student. My height is 5.9fit and my weight is 52kg. sir i wanted to a healthy body so give me your suggestions.
    Give me a charte for supplement post workout

    April 20, 2019 at 11:02 | Report abuse | Reply
  41. YourBestSelf

    Makes 0 sense

    August 23, 2019 at 04:40 | Report abuse | Reply
  42. 腕時計ショップ

    シャネル ブローチ コピー
    当社は2019逸品が満載している好評度業界No.1シャネル ブローチ コピー激安通販店です。
    大好評だけでなく、正規品と同じ品質のシャネル ブローチ パロディは激安価格で通販中!
    腕時計ショップ https://www.yutee007.com/protype/list-189.html

    September 28, 2019 at 05:43 | Report abuse | Reply
  43. Eran

    Nice post. I learn something more challenging on different blogs everyday. It will always be stimulating to read content from other writers and practice a little something from their store. I?d prefer to use some with the content on my blog whether you don?t mind. Natually I?ll give you a link on your web blog. Thanks for sharing.


    November 20, 2019 at 04:11 | Report abuse | Reply
  44. Azzie Venessa

    Qui seme le vent recolte la tempete. https://www.cialis20.fr Lead, white (U.S.).

    December 6, 2019 at 05:15 | Report abuse | Reply
  45. Jeanna Joanna

    Evite la douleur qui doit se muer en amertume. https://www.cialis20.fr Sekuritas 46.

    December 6, 2019 at 05:15 | Report abuse | Reply
  46. XL2 100 Niton analyzer

    Aw, this was a really good post. Taking a few minutes and actual effort to produce a good article… but what can I say… I procrastinate a whole lot and don't seem to get anything done.


    March 18, 2020 at 15:39 | Report abuse | Reply
  47. DXL Analyzer

    wonderful points altogether, you just gained a brand new reader. What would you suggest about your post that you made some days ago? Any positive?


    July 7, 2020 at 18:03 | Report abuse | Reply
  48. 最高級ロレックスコピー代引き激安通販優良店

    機械式時計の心臓部である調速機構との動力伝達を果たす、 脱進機機構(アンクル爪、ガンギ歯)における摩擦を大幅に抑え、 エスケープメントへの注油を最小限にすることで、 約10年間オーバーホールをしなくても精度を保つことができる画期的な機構は腕時計界に衝撃を与えました。
    タウンユース~アウトドアユースに大人気♪ 機能性×ファッション性のBABY-G。
    シリーズやモデル問わず買取実績が豊富なことはもちろん、「オメガ スピードマスター 3520.50」は他社より4万円以上高額で買取に至ったケースもあります。

    最高級ロレックスコピー代引き激安通販優良店 https://www.kyoku66.com/

    August 31, 2020 at 03:43 | Report abuse | Reply
  49. XL2100 Niton Gold Analyzer


    November 23, 2020 at 09:37 | Report abuse | Reply
  50. JsweCrulk

    best female viagra tablets canadian pharmacy viagra uk buy viagra discount

    November 24, 2020 at 03:39 | Report abuse | Reply
1 2 3 4 5 6 7 8 9 10

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.