Whether you’re crushing a heavy lifting session, clocking miles on the track, or doing bodyweight workouts at home, there are two things your body craves after any workout: recovery and protein. But why exactly are recovery routines and post-workout protein so essential? Let’s break things down with protein first and then offer cool-down and rest-day training tips.
The Power of Protein After Exercise
During exercise, your muscles experience tiny tears, especially after strength training or high-intensity workouts. This is normal! It’s actually how your body gets stronger. The protein from the food you eat is made up of amino acids—basically the building blocks for your muscles, tendons, organs, and skin. When you work out hard, your body breaks down and rebuilds protein more quickly, so athletes need more protein in their diet to keep up.
Protein swoops in post-workout to help repair micro-tears, rebuild muscle fibers, and boost muscle protein synthesis. Without enough protein, you might feel sluggish, experience prolonged soreness, and miss out on those gains you’ve been working so hard for.
How Much Protein Do You Really Need?
When it comes to protein intake, it’s not one-size-fits-all. Your needs depend on your activity level, body weight, age, and fitness goals. Here’s a simple guide to help:
✅ Protein Intake Recommendation
The federal guideline and many other authoritative bodies like National Academy of Sciences and American College of Sports Medicine recommend a minimum of 0.8 grams of protein per kg of body weight for adults in general. The International Society of Sports Nutrition (ISSN) recommends that athletes consume protein ranging from 1.4 to 2.0 g/kg/day. If your mind works in pounds, The American College of Sports Medicine, athletes should aim for 0.6 – 1.0 g/lb/day.
Protein consumption should be spread out throughout your day with an emphasis of obtaining a significant amount within 1-2 hours of completing your training sessions. ➡️ Older adults benefit from slightly higher protein to help with muscle maintenance.
Daily Protein Intake
- Ages 18-39:
0.6 – 1.0 grams per pound of body weight
(or 1.4 – 2.0 grams per kg) - Ages 40+:
0.8 – 1.2 grams per pound of body weight
(or 1.8 – 2.6 grams per kg)
Post-Workout Protein
- 0.15 – 0.25 grams of protein per pound of bodyweight
(or 0.3 – 0.55 grams per kg) - Ages 40+: Again, aim for the higher end of the general recommendations
🏋️ Example Chart
| Bodyweight | Post-Workout Protein | Daily Protein (18-39 yrs) | Daily Protein (40+ yrs) |
|---|---|---|---|
| 100 lbs (45 kg) | 15-25 g | 70-100 g | 80-110 g |
| 150 lbs (68 kg) | 22-37 g | 105-150 g | 120-165 g |
| 200 lbs (91 kg) | 30-50 g | 140-200 g | 160-220 g |
| 250 lbs (113 kg) | 37-62 g | 175-250 g | 200-275 g |
1.2 to 1.7 grams of protein per kilogram of body weight (or 0.55 to 0.77 grams per pound) per day can support muscle repair and growth. These amounts should be split between your post-workout shake and meals throughout the day, whatever deems most convenient and fitting for your busy schedule.
Why Choose a Whey Protein Isolate?
If you can’t access a protein-rich whole foods meal after your sweat sessions, opt for a premium protein powder. Remember: not all protein powders are created equal. When scanning the supplement shelves, you’ll notice whey concentrate, casein, plant-based blends, and whey isolate.
Here’s why whey protein isolate stands out:
- Higher purity: Whey isolate goes through additional filtering to remove more fat, carbs, and lactose compared to regular whey concentrate.
- Faster absorption: It’s rapidly digested and absorbed, making it ideal for that critical post-workout window (about 30-60 minutes after training).
- Lower lactose content: Great for people who are lactose-sensitive but still want the benefits of dairy-based protein.
- Lean and clean: Higher protein content per serving with fewer extras you don’t need.
Our Pick: Introducing Skimble’s 100% Pure Whey Isolate
If you’re looking for a premium, no-nonsense whey isolate, try Skimble’s new 100% Whey Protein Isolate, available in Chocolate and Vanilla. We wanted something that could be our go-to when on-the-go and here’s what we netted on:
- 100% whey protein isolate with 18g of protein per scoop
- Non-GMO, vegetarian, and gluten free
- Zero added sugars and minimal ingredients
- Naturally flavored and sweetened with stevia extract
- Third-party tested for quality and purity
Our proteins are ideal for athletes chasing peak performance or anyone who wants a clean, effective protein boost after a solid sweat session.
Whole Foods Protein for Daily Intake
When you have the time, hit your overall daily protein targets by eating a balanced diet including any of these high protein foods:
| Category | Food | Protein (per 100g / 3.5 oz) |
| Meats & Fish | Chicken breast (skinless) | 31 g |
| Lean beef (90% lean) | 26 g | |
| Canned Fish like Tuna, Trout | 20-25 g | |
| Pork Loin | 25 g | |
| Salmon | 22 g | |
| White Fish like Cod, Tilapia | 20-21 g | |
| 2 Large Eggs | 12-13 g | |
| Dairy | Hard Cheese like Cheddar | 25-25 g |
| Cottage Cheese | 11-12 g | |
| Greek Yogurt | 10 g | |
| Milk | 3-4 g | |
| Vegetarian | Seitan | 25 g |
| Mixed Nuts | 20 g | |
| Tempeh | 19 g | |
| Alternative Meat Burgers like Beyond & Impossible |
10-12 g | |
| Edamame / soybeans | 11 g | |
| Tofu | 10 g | |
| Lentils | 9 g | |
| Hummus / Chickpeas | 8-9 g | |
| Quinoa | 4 g |
The Bottom Line
Keeping up with your daily protein goals helps with muscle maintenance. Nailing your post-workout nutrition is just as important as the workout itself. By fueling your body with the right amount of high-quality protein—including a protein-heavy whole foods diet and Skimble’s 100% Whey Protein Isolate (in vanilla and chocolate)—you’ll recover faster and feel ready to tackle your next session.
So next time you rack those weights or finish your run, don’t forget to protein blast! 😉
Recovery Workouts
Speaking of lifting weights, our recovery workouts are a game-changer for boosting long-term performance and preventing burnout. These cool down routines and lower-intensity rest day sessions promote faster recovery and keep your body primed for training. Below are some of our favorite workouts that you can play in the Skimble’s Workout Trainer AI app for iOS and Android devices to make maximum progress towards your fitness goals:
