October 14, 2025

Eating Animal Protein After Training Improves Recovery, According to Study

7 minutes

Recent studies recommend eating about 0.3 to 0.4 g protein per kg of body weight (20 to 40 g for most adults) within two hours after training for optimal recovery
Aim for around 2 to 3 g leucine in that dose to robustly trigger muscle protein synthesis
A new Texas A&M clinical trial in tactical athletes reports better recovery markers after intense training when animal-protein meals were used versus plant-based meals with equal total protein
Pairing protein with carbohydrates helps speed glycogen refueling across the next four to six hours
Older adults generally benefit from the higher end of the per-meal range (approximately 0.4 g/kg)

...more

By Dr. Mercola

4.6

14871,487 ratings

October 14, 2025

7 minutes

Recent studies recommend eating about 0.3 to 0.4 g protein per kg of body weight (20 to 40 g for most adults) within two hours after training for optimal recovery
Aim for around 2 to 3 g leucine in that dose to robustly trigger muscle protein synthesis
A new Texas A&M clinical trial in tactical athletes reports better recovery markers after intense training when animal-protein meals were used versus plant-based meals with equal total protein
Pairing protein with carbohydrates helps speed glycogen refueling across the next four to six hours
Older adults generally benefit from the higher end of the per-meal range (approximately 0.4 g/kg)

...more