But one fact that has (for the most part) stayed true across the board is that after a workout, your body needs protein ASAP. So what happens when you don’t eat protein after you work out? Are you destined to deteriorate? How will your body react? I decided to ask Jaime Schehr, N.D., R.D., a nationally recognized expert in integrative medicine and nutrition, what she recommends to her patients and what risks you run by delaying your post-workout protein. “It’s generally recommended that post-workout protein be consumed within the first hour after finishing a workout. This varies for men and women—women should aim to consume protein within the first 30 minutes, while men should do so within 60 minutes. Ideally, women should aim for 10 to 20 grams post-workout, and men 30 to 40 grams.” The good news? Your post-workout sustenance can take whatever form you like—you have tons of options: In short, we need protein after a workout to support the healing of our muscles. Makes sense right? Schehr confirmed this, saying, “When protein isn’t present in adequate amounts, the muscle is not able to fully repair and grow, which leads to inflammation and an increased risk for injury.” Naturally, she explains, this inability to repair is the culprit for many overuse injuries that people (including myself) suffer from: “Many overuse injuries occur from a lack of the proper repair nutrients (aka amino acids from proteins) the body needs to support muscle and tendons and reduce inflammation.” Need some protein inspo? Here are the best plant-based protein sources, or give this delicious protein-packed vegan rice bowl a try!
