Protein is not for weightlifters only. You should eat protein after running. This is because protein helps speed muscle repair leading to a faster recovery. It’s recommended that you consume 0.14–0.23 grams of protein per pound of body weight (0.3–0.5 grams/kg) very soon after a workout.

Most people end up feeling fatigued or trashed after a heavy workout session. While most coaches recommend several recovery means, most of them still have not realized just how a recovery protein shake can help their clients. In this article, we will look at how proteins can help you in your post-running or workout recovery. You do not have to spend the following days or hours feeling all worn out and lazy to try again. Welcome to this protein after running discussion.

Why should you take proteins for your post-running and workout recovery?

Proteins play an important role in the human body. Therefore, having a protein after running or sweaty session has several advantages. Let us take a look:

Instantaneous Relief

We all want something that gives us instant relief, be it from a headache or post-workout fatigue. Waiting for hours to feel okay after taking a solution can be a challenging task. Therefore, one of the reasons why you should incorporate proteins in your post-workout recovery is because you get instantaneous relief.

The feeling of being crushed or fatigued will immediately wane after you take a protein shake. You will still feel some effects such as pain in the joints, but they will not be as pronounced. Taking proteins immediately after your workout, therefore, hastens the recovery process, which is everything you need.

Your body will not also feel as beat up as before. You might feel tired because working out uses a lot of your energy reserves, but it will not be as bad. Your next day at the office will not be as bad as if you solely used other remedies. If you are wondering how this is possible, keep in mind that this phenomenon is backed by science. Proteins speed up muscle repair after a heavy activity, which helps you recover quite fast, if you take the right amounts and at the right time. This also brings us to our second point.

It repairs muscles hence speeding up the recovery

I am sure that you know the roles that proteins play in the body related to the muscles. Proteins repair all the muscle damage brought about by heavy workout, which in return makes the process of recovery fast. Keep in mind that proteins also reduce the response from the cortisol hormone, a stress inducer. It will also speed up glycogen replacement meaning that you do not have to take a lot of carbs or fats for the same.

All these findings are backed by long-serving dieticians who have also competed in several championships. You can, therefore, be sure that what we are discussing is the truth.

Sources of proteins for athletes

There are several protein sources that you can turn to after your workout. You do not have to force yourself into eating something that you do not enjoy. Overall, dairy and meat products have the highest levels of proteins in all foods. Eggs are also good sources, with a record of 7 grams of protein. If you love chicken, a small chicken breast will do at around 25g of protein. You will also find proteins in several drinks, mixes, and bars which are readily accessible.

Drinks such as Odwalla’s Protein Monster and Pure Sports Recovery have a high protein content that will serve you well. Now that you have all the sources you can turn to; you need to do it the right way. For starters, 10 to 20 grams of protein will be fine. All you need to do is to make sure that you do not overindulge. Remember, everything must be done in moderation, and post-workout protein intake is not an exception.

Remember, the quantity of proteins you need after a serious workout is less than your daily protein intake. Therefore, do not consume your daily requirement in one serving. Look out for shakes with outrageously high levels of proteins. You do not need 40 or 50g after a workout session.


Taking proteins after your workout session cannot replace the importance of water. Therefore, in as much as you are taking your shakes, remember to take enough water. As you hydrate, also ensure that you replenish the carbohydrates used up in your body. We will focus on this later in our discussion.

After how long should you take proteins once the workout is complete?

Well, different dieticians have different things to say about this. Anyway, to be on the safer side, make sure that you do something within the first fifteen minutes. The logic behind this is quite simple- waiting for long means that your recovery will also take longer. Taking your shake or protein immediately after the workout also means that you will not develop second thoughts or forget it altogether. If your gym is far from your home, you can carry some prepackaged drinks on your way and drink them once you are done. You can sip your shake or protein solution slowly as you drive home.

If you have several protein sources in your cabinet and your gym is close, or in the house, you can take some time after the workout and prepare a protein meal. A good start if you don’t have a lot of resources would be peanut butter, baked potato, and maybe a yogurt.

Is chocolate milk ideal for post-workout recovery?

Well, we cannot fail to recognize milk when mentioning proteins. Milk is made of 90% water, which means that you will be hydrating. It also has perfect carbs to protein ratio, which several foodstuffs lack. You can drink a meal since it has a good ratio of proteins and carbs that you need to get back on your feet.

How much protein should I take?

Just like we said, everything must always be done in moderation. Several formulas were developed to help people know the number of nutrients that they need. For proteins, Jackie Dikos formula will serve you exactly right. It is simple: divide your weight by two and eat that many grams of carbs. For proteins, you should not exceed 20 grams.

Protein Takeway:
protein after running

You do not have to struggle to get back to normal after a workout session. With the right protein content, you can speed up your recovery and beat fatigue in hours.


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