Protein Supplements: How Much, When, and What Kind?

There’s a ton of talk about how much protein you need to build muscle, but here’s the thing, it depends! Are you a weekend warrior, a marathon runner, or just hitting the gym for fun? Your workout style plays a big part. So, let's break down what science says, so you can pick what works best for you.

How Much Protein Should I Put in My Shake?

First off, we want to help those muscles grow strong! But both the quality and amount of protein count.

For endurance athletes, (think runners, cyclists, or swimmers), extra protein won’t make you run faster, but it does help with muscle soreness and reducing damage. The general recommendation: shoot for around 0.25g of protein per kg of body weight for every hour you exercise. For example, if you weigh 170 lbs (about 77 kg), you’ll want about 20g of protein per hour of exercise. This helps with recovery, so your muscles can heal faster and you can get back to doing what you love.

For strength athletes, (like lifters or CrossFitters), it’s the same deal, about 0.25g of protein per kg of body weight after your workout. In plain terms, aim for 20-40g of protein post-workout.

Whey vs. Casein—What’s the Difference?

Whey is the faster of the two, kicking your muscles into gear quicker after a workout.

Casein, on the other hand, takes its time, which makes it great for overnight recovery. 

You'll also see terms like "whey isolate" and "whey concentrate." Isolate has been processed to remove most fats and lactose, making it almost pure protein. Concentrate, while still good, has more fats and lactose. Both will help kickstart muscle repair but if you feel you have a lactose sensitivity or intolerance, whey isolate may be a better option for you. 

Protein Quality: Why It Matters

When choosing a protein supplement, focus on one with all the essential amino acids (EAAs), which are the building blocks your body can’t produce on its own. Complete proteins (usually from animal sources) have all the EAAs, while many plant-based options might not, so do your homework! Check out our BCAAs blog for more info here. 

Pro tip: Make sure your protein is third-party tested for quality and safety.

When Should I Drink My Protein Shake?

Timing can feel tricky, but here’s the recommendation: aim to get your protein in within 30 minutes after your workout. This is when your muscles are most primed for recovery, and your body is in muscle-building mode. The anabolic effects (aka muscle gains) continue for up to 24 hours, so you’re not missing out if you don’t chug your shake immediately.

If you want something for overnight recovery, casein is your friend. It’s slower to digest, so having 30-40g before bed helps your muscles repair while you sleep. 

It isn’t enough to only fuel with protein after exercise or before bed. Our bodies need protein throughout the entire day alongside carbohydrates, fats, and fiber! Aim for 20-25g of protein at each meal and 10-15 g of protein per snack. 

Closing

At the end of the day, the best protein supplement is the one that fits into your routine and helps you reach your goals. Whether you’re an early riser hitting the gym or someone who prefers a late-night workout, there's a protein option that can support your journey. Remember, it’s not about chasing perfection, but finding balance and fueling your body in a way that feels good for you. Listen to your body, enjoy the process, and let your nutrition work with you, not against you!

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Written by Nanci Dillow, MS/DI

Hi, I'm Nance! I'm a Dietetic Intern, Air Force veteran, and mom to three little ones. I’m also a part-time barista at my local coffee shop. I’m passionate about building a home that nurtures a healthy relationship with food and creating an environment where kids feel confident in the bodies they are meant to grow into.