home
RSS
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 (335 Responses)
  1. NgscZisse

    viagra tablet 150 mg buying viagra canada safely viagra in india online http://canadianpharmacy-yy.com/Fitness/how-to-get-a-six-pack.html – buy viagra montreal ’

    February 1, 2021 at 14:48 | Report abuse | Reply
  2. pre workout supplements

    Such a wonderful blog about how much protein should i take post workout and I appreciate your effort for bringing this in to notice. Great blog indeed, will visit again future to read more!!Come across Supplementsdirect.co.nz and hope you can visit this too to get more information.

    February 2, 2021 at 23:50 | Report abuse | Reply
  3. uxizludila

    http://mewkid.net/when-is-xuxlya3/ – Buy Amoxicillin Amoxicillin 500mg yhu.xvka.thechart.blogs.cnn.com.erl.jy http://mewkid.net/when-is-xuxlya3/

    February 3, 2021 at 11:36 | Report abuse | Reply
  4. ohihigu

    http://mewkid.net/when-is-xuxlya3/ – Amoxicillin 500mg Buy Amoxicillin awt.ytkw.thechart.blogs.cnn.com.bce.tr http://mewkid.net/when-is-xuxlya3/

    February 3, 2021 at 12:00 | Report abuse | Reply
  5. NncsZisse

    viagra 500mg 800 mg viagra where can i buy viagra in sydney

    February 3, 2021 at 14:56 | Report abuse | Reply
  6. how to achieve academic Success In the classroom

    Ridiculous story there. What occurred after?
    Thanks!

    My webpage; how to achieve academic Success In the classroom

    February 3, 2021 at 17:35 | Report abuse | Reply
  7. LbsxEncox

    erectile dysfunction questions about viagra best erectile dysfunction pills

    February 3, 2021 at 19:04 | Report abuse | Reply
  8. KbcxMile

    navarro pharmacy miami online pharmacy usa canadian pharmacy drugs online

    February 3, 2021 at 23:02 | Report abuse | Reply
  9. Brantxgk

    Tourist snaps as soon as cute Thai girl pickpockets his girlfriend's watch in Wat Phra That Doi Suthep in Chiang Mai

    Traveltravel updatesTourist snaps as soon as cute Thai girl 'steals his girlfriend's watch'A SMILING tourist holding hands with two cute local girls in Thailand. But the scene captured in this holiday snap isn't as innocent as it seems.

    A TOURIST has snapped a photo of his girlfriend looking naively in to the camera while a local girl appears to be in is essential stealing her watch.

    The photograph shows the woman holding hands with Thai dating two young girls in traditional Thai dress, With the little girl on the right appearing to be fiddling with the woman watch, uv rays reports.

    Sharing the shoot, that wasthat's taken outside Wat Phra That Doi Suthep in Chiang Mai, A domain in Thailand north, The man said he and his girlfriend had been left scratching their heads when they realised her watch was missing.

    the happy couple noticed the alleged crime after reviewing their holiday snaps. visualization: RedditSource:packed

    It was only when they were looking back on their holiday snaps that the happy couple, Who have not been named, Realised what should have happened.

    Posting the images to Reddit, Where it has since pulled in thousands of comments, the operator MedardBoss wrote: Pic solved the thriller of the missing watch. Story was originally published in The Sun.

    February 4, 2021 at 01:08 | Report abuse | Reply
  10. Ekonomia Studia

    Znana osobistosc Pan Andrzej Dobrowolski twierdzil, ze Mezczyzni witaja sie uscisnieciem dloni. Kobiety obejmuja sie przyjaznie. W pierwszym wypadku chodzi o sprawdzenie, czy w reku nie ma ukrytej broni, w drugim, czy na pewno nie ma jej tez za plecami i czy gra z otwartymi kartami 🙂

    http://www.xmc.pl

    February 4, 2021 at 14:47 | Report abuse | Reply
  11. AhkdEncox

    medication costs canadian pharmacy king drugs from canada with prescription

    February 4, 2021 at 22:49 | Report abuse | Reply
  12. etucodui

    http://mewkid.net/when-is-xuxlya3/ – Amoxicillin 500 Mg Amoxicillin Without Prescription vbs.iint.thechart.blogs.cnn.com.wmy.ih http://mewkid.net/when-is-xuxlya3/

    February 4, 2021 at 23:46 | Report abuse | Reply
  13. JbnbCrulk

    canadian pharmaceuticals online canadian drugs online pharmacy hair loss

    February 5, 2021 at 01:36 | Report abuse | Reply
  14. xemkqxs

    Remarkable things here. I am very happy to look your post. Thank you so much and I'm having a look ahead to contact you. Will you please drop me a mail?|

    https://xemkqxs.com

    February 6, 2021 at 06:54 | Report abuse | Reply
  15. Edgar Blackledge

    Earn $200/Day With Our Elite Passive Income System – Best Autopilot income system 2021

    https://docs.google.com/forms/d/e/1FAIpQLSfKFAHK8X_hi1bSZ0fGPGChpZiSvApm1qsmP64CU5IxQKfSYw/viewform

    February 6, 2021 at 09:49 | Report abuse | Reply
  16. Claud Zani

    Earn 500 a Day With Our Passive Income System Doing These 3 Steps – Step 1: Get our ready made niche websites, Step 2: Setup your Paypal account. Step 3: Run our Unlimited Traffic System from our Free 850 sources of traffic (Approximately 35000 views/day guaranteed). Then in few hours you will start receiving payments without do nothing!

    https://warriorplus.com/o2/a/db1dj/0

    February 6, 2021 at 10:26 | Report abuse | Reply
  17. Metale.XMC.PL

    Krytykuj przyjaciela w cztery oczy, a chwal zawsze przy swiadkach i podwladnych. Leonardo da Vinci & Tm.

    February 6, 2021 at 19:55 | Report abuse | Reply
  18. MariaSox

    кафе для свадьбы киев https://europa.kiev.ua/restoran-europa/ добро пожаловать в ресторан Европа

    February 7, 2021 at 23:34 | Report abuse | Reply
  19. Brantzbh

    Find Chinese outfits Posts Written

    Chinese Clothing Store A Unique Way to Shop OnlineIf you are searching for Chinese clothing consider searching through the racks at a Chinese clothing store for the best deals and the most unique pieces of clothing for men as well as women and children. You can date chinese women find lots of items when you shop at these stores. at the same time, You are able a customized goods. Order the right item anytime from anywhere. You may choose unique and affordable outfits that suit your responsibility. At times however you face issues in choosing a dress for your kids. Chinese clothing for kids that connected also in flowers were stands for divinity. in seventeenth century when China was regulated by Manchu, Cheongsam was also deeming as the regular Chinese clothing of the people in China. This will make it much simpler for you to find dresses online from other countries or other retailers. Infact clothing is both a necessity and a luxury. certainly making one look appealing, It also keeps them risk-free from the changing season. virtual stores contribute greatly to your welfare wherever you are. by wearing stunning dresses, You are able to raise the degree of personality.

    February 9, 2021 at 07:35 | Report abuse | Reply
  20. JbbvEncox

    cheap drugs online panacea pharmacy best canadian online pharmacies

    February 9, 2021 at 09:01 | Report abuse | Reply
  21. Kuikseelt

    generic viagra best buys generic viagra online viagra new zealand without prescription

    February 9, 2021 at 09:24 | Report abuse | Reply
  22. FqhhEncox

    canada pharmacies online pharmacy canadian drug store pharmacy in canada

    February 9, 2021 at 18:29 | Report abuse | Reply
  23. vreyro linomit

    Yeah bookmaking this wasn't a high risk decision great post! .

    http://www.vreyrolinomit.com/

    February 9, 2021 at 20:53 | Report abuse | Reply
  24. FvfcZisse

    viagra with dapoxetine online canada viagra viagra canadian

    February 10, 2021 at 00:28 | Report abuse | Reply
  25. LabxEncox

    http://www.webmd.com/erectile-dysfunction/cialis-levitra-staxyn-viagra-treat-ed cialis okazii cialis light headed

    February 10, 2021 at 17:37 | Report abuse | Reply
  26. KvaxMile

    courts ready cash loan trinidad payday loans in yuba city ca payday loan stores melbourne

    February 10, 2021 at 21:29 | Report abuse | Reply
  27. NbnhZisse

    buy online sildenafil sildenafil buy online usa sildenafil 20 mg tablets price

    February 11, 2021 at 15:28 | Report abuse | Reply
  28. AhbzEncox

    payday advance watt ave cash loans beneficiaries nz purchase money loan deficiency

    February 11, 2021 at 20:01 | Report abuse | Reply
  29. JbnvCrulk

    how to get out payday loans cash loans for bad credit direct lender australia cashback payday advance jobs

    February 12, 2021 at 02:39 | Report abuse | Reply
  30. Thomas Dunphe

    Earn 500 a Day With Our Passive Income System Doing These 3 Steps: Step 1: Get our ready made niche websites, Step 2: Setup your Paypal account. Step 3: Run our Unlimited Traffic System from our Free 850 sources of traffic and start earning your income in same day. More info: https://www.k3reviews.com/2020/08/16/monster-mode-700k/

    https://www.k3reviews.com/

    February 12, 2021 at 22:58 | Report abuse | Reply
  31. Nana Rappold

    Get Our Passive Income System – Step 1: Get our ready made niche websites, Step 2: Run our Premium Unlimited Traffic Step 3: Setup your Paypal account. Then just sit back and relax while you watch your paypal account receiving payments during the whole day 100 in auto pilot. More info: https://www.k3reviews.com/2020/08/16/monster-mode-700k/

    https://www.k3reviews.com/

    February 12, 2021 at 22:58 | Report abuse | Reply
  32. Norwegia

    Zycie to zagadka, nie trac czasu, bo jej nie rozwiazesz. – Dan Millman

    http://www.norwegia.xmc.pl

    February 14, 2021 at 06:59 | Report abuse | Reply
  33. depression

    I have been on the anti-depressant nardil for 10 years and it cured my depression and social anxiety. Previously I had tried all the SSRI's without success. Nardil simply works and it saved my life.

    https://nardil.org

    February 14, 2021 at 15:09 | Report abuse | Reply
  34. nardil

    I have been on the anti-depressant nardil for 10 years and it cured my depression and social anxiety. Previously I had tried all the SSRI's without success. Nardil simply works and it saved my life.

    https://nardil.org

    February 14, 2021 at 16:40 | Report abuse | Reply
  35. vreyro linomit

    We absolutely love your blog and find a lot of your post's to be just what I'm looking for. Does one offer guest writers to write content in your case? I wouldn't mind composing a post or elaborating on a lot of the subjects you write in relation to here. Again, awesome website!

    http://www.vreyrolinomit.com/

    February 15, 2021 at 21:05 | Report abuse | Reply
  36. slot online

    I do consider all the concepts you've introduced on your post.
    Tsitus slot terpercaya are very convincing and will definitely work.

    Nonetheless, the posts are too brief for beginners.

    May you please extend them a little from next time?
    Thanks for the post.

    February 16, 2021 at 07:56 | Report abuse | Reply
  37. Profitable-Digital-Marketing Strategy-and-Plan

    1500 USA Visitors Daily For 30 Days From Niche Targeted Organic Traffic From Google: https://www.seoclerk.com/Traffic/840816/1500-USA-Visitors-Daily-For-30-Days-From-Niche-Targeted-Organic-Traffic-From-Google

    https://www.seoclerk.com/Link-Building/836800/High-DA-PA-50-Do-follow-Forum-Backlinks

    February 16, 2021 at 08:01 | Report abuse | Reply
  38. Profitable-Digital-Marketing Strategy-and-Plan

    High DA PA 50+ Do follow Forum Backlinks: https://www.seoclerk.com/Link-Building/836800/High-DA-PA-50-Do-follow-Forum-Backlinks

    https://www.seoclerk.com/Traffic/840816/1500-USA-Visitors-Daily-For-30-Days-From-Niche-Targeted-Organic-Traffic-From-Google

    February 16, 2021 at 08:01 | Report abuse | Reply
  39. High-Do-Follow Forum-Backlinks

    High DA PA 50+ Do follow Forum Backlinks: https://www.seoclerk.com/Link-Building/836800/High-DA-PA-50-Do-follow-Forum-Backlinks

    https://www.seoclerk.com/Traffic/833336/I-will-drive-20000-google-organic-visitors-using-targeted-keywords

    February 16, 2021 at 09:01 | Report abuse | Reply
  40. JbbnEncox

    brachytherapy cialis cialis 5mg lilly fta viagra cialis e outros

    February 17, 2021 at 07:43 | Report abuse | Reply
  41. www.Filozofia.XMC.pl

    Dramatem zycia jest to, ze starzejemy sie zbyt szybko, a madrzejemy zbyt pozno. – Benjamin Franklin

    http://www.filozofia.xmc.pl

    February 17, 2021 at 07:45 | Report abuse | Reply
  42. FbsgZisse

    order cialis 20 online http://llecialisjaw.com/ buy cialis generic online 10 mg

    February 18, 2021 at 02:24 | Report abuse | Reply
  43. Kbbfseelt

    buy dapoxetine viagra usa http://kloviagrli.com/ how to use viagra for men

    February 18, 2021 at 08:04 | Report abuse | Reply
  44. SocialMedia Services2021

    Best Marketing Services – Cheapest on Market. SMM Supreme is the Top 5 Best Social Media Website in the World. Best Quality-Price Ratio on the market with 714,928 orders until now. – Facebook Fan Page Likes for $4.50/1000 – Instagram Followers for $0.78/1000 – Youtube Views: $1.62/1000 – Twitter followers: $2.10/1000 – Paypal Deposit – Bitcoin Deposit – Fast order processing – 1 Hour Delivery Our Website: https://smmsupreme.com/services

    https://bit.ly/3iOPatX

    February 19, 2021 at 15:57 | Report abuse | Reply
  45. SocialMedia Services2021

    Do you want get more social network traffic, likes, subscribers? Our Company provide SMM Services that means (Social Media Marketing) that is directly using social network websites such as Twitter, Facebook, and LinkedIn to promote a website. High Quality Services / Our prices are the cheapest in the market, starting at $0.01 / 24/7 Support / API Support for panel leaders / Best prices Our Website: https://smmsupreme.com/auth/signup

    https://bit.ly/3iOPatX

    February 19, 2021 at 18:07 | Report abuse | Reply
  46. USA.XMC.pl

    Jaki jest sens zycia Leonard? Smieje sie to proste pytanie, mlj synu, zycie ma taki sens, jaki mu nadasz. – James Frey

    http://www.usa.xmc.pl

    February 21, 2021 at 03:13 | Report abuse | Reply
  47. covid cure

    hydroxychloroquine wiki hydroxychloroquine sulfate oral hydro plaquenil

    February 24, 2021 at 08:09 | Report abuse | Reply
  48. NbmoZisse

    buy brand name cialis best price cialis gen viagra or cialis reviews

    February 26, 2021 at 17:37 | Report abuse | Reply
  49. KndnMile

    where to buy generic viagra alternative for viagra girls viagra

    February 26, 2021 at 22:05 | Report abuse | Reply
  50. Powiklania Cukrzycy

    Dramatem zycia jest to, ze starzejemy sie zbyt szybko, a madrzejemy zbyt pozno. – Benjamin Franklin

    http://www.cukrzyca.xmc.pl

    February 27, 2021 at 23:16 | Report abuse | Reply
1 2 3 4 5 6

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.

Advertisement
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.