How Soon Should You Eat Protein After a Workout?

You’ve just smashed a workout — now what? For many of us, the next step is reaching for a protein shake or snack. But does the timing of your post-workout protein actually matter?

At Healthy Habit Fitness, we’re all about evidence-based advice that supports real, lasting results. Here’s what the science says about when to refuel after exercise.

So, When Should You Eat Protein After a Workout?

The golden rule? Aim to eat a protein-rich snack or meal within 30 to 60 minutes of finishing your workout. This is often called the "anabolic window," the time your muscles are most primed to absorb nutrients and kickstart repair.

But recent research shows this window is more flexible than we once thought. The key is to consume high-quality protein within 1–2 hours post-workout — especially if you have eaten before training.

Why Is Post-Workout Protein So Important?

After strength or resistance training, your muscles experience tiny tears (totally normal!). Protein helps:

• Repair and rebuild muscle tissue

• Stimulate muscle protein synthesis (key for muscle growth)

• Reduce muscle soreness and support faster recovery

  
  

In short: protein helps you get stronger and recover better.

How Much Protein Do You Need After Training?

A good target is 20–30g of high-quality protein in your post-workout snack or meal. This amount provides enough of the amino acid leucine, which is crucial for triggering muscle repair.

Easy Post-Workout Protein Ideas

• A protein shake with almond/ cows milk and banana

• 200grams of Greek yogurt with berries

• 2 hard boiled eggs on sourdough toast

• 40 - 50 Almonds

• 1 cup of edemane beans

  
  

What If You Ate Before Your Workout?

If you had a balanced meal with protein within 1–2 hours before your session, your body already has amino acids circulating. That means you don’t need to stress about immediate protein intake — just aim to eat within a couple of hours, and to refuel your energy too.

Protein timing isn’t about perfection — it’s about consistency and making it easy for yourself. Make sure you are prepared for the day/ week. Focus on fueling your body with real food, real movement, and real recovery.

NB Remember, as a rough guide you need to be eating 1gram per kilogram of weight. For example if you weigh 70kgs then you need eat 70grams of protein. If you are perimenopausal then you need DOUBLE the amount, so 140grams.

If you'd like to add some effective training into your daily schedule then try out our sessions. We offer Bootcamp, Mums and Bubs (free childcare), Small Group PT (generally 40 yrs +), Personal Training and Corporate sessions where we come to you.

Click here for a $50 Two Week Trial.