Guidelines for post-endurance exercise protein intake

Strategies to maximise muscle protein synthesis:

Consume high-quality, protein-rich food providing approximately 20 to 40 g of protein soon after exercise (within approximately 1 hour). Amount should account for athlete's size and muscle mass.

Incorporate a protein serving every 3 to 5 hours into the daily plan for snacks and meals, which should also meet overall energy needs and other nutritional and lifestyle goals.

Consume a protein-rich snack or meal before bed to allow protein synthesis to continue overnight.

When should proactive protein nutrition be practiced?

After competitive events or relevant training (eg, resistance training sessions, high-intensity sessions).

When gains in muscle strength and mass are a priority.

When is proactive protein nutrition unnecessary?

When training sessions are light or low in intensity and unlikely to promote significant adaptation.

When practical opportunities for another snack or meal are lacking. In such cases, the athlete may not need a protein snack immediately after the session but may continue to consume protein throughout the day to meet overall goals.

When it doesn't suit the athlete's energy restrictions. If maximal protein-based recovery is desired but energy restrictions do not allow extra food intake on a particular day, changes to the training schedule may be needed so a snack or meal can be consumed soon after the workout.

Suitable choices for proactive protein intake:

Food sources for high-quality protein (providing approximately 10 grams) include:

2 small eggs
25 g skim milk powder
300 mL milk (full fat, reduced fat, skim)
30 g (1.5 slices) of reduced fat cheese
70 g cottage cheese
200 g low-fat fruit yogurt
250 mL low-fat custard
35 g lean beef, lamb, or pork (cooked weight)
40 g lean chicken (cooked weight)
50 g grilled fish or canned tuna/salmon
120 g tofu or soy "meat"
400 mL soy milk

Sports foods/supplements providing 10 g protein include:

15 to 20 g high-protein powder or protein hydrolysate
120 to 150 mL liquid meal supplement
20 to 30 g high-protein sports bar

Rapidly digested protein sources (liquid-based, high in whey) well suited for post-exercise snack include:

Milk, flavored milk, milkshakes, dairy/fruit smoothies (especially skim-milk boosted)
Yogurt and custard
Whey-based protein drinks or liquid meal supplements

Benefits

Maximizes muscle protein synthetic response to exercise and promotes adaptations to training stimulus. Elevated response persists for at least 24 hours.

Downsides

May encourage athletes to think that expensive protein supplements are necessary.

May require reorganization of eating practices, as many Western diets are heavily loaded with protein at evening meal rather than spread throughout the day.

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Guidelines for post-endurance exercise protein intake