How much protein should you eat after strength training?

The Dutch study compared 25 g and 100 g of protein eaten once after training. The 100 g dose produced a greater anabolic response that lasted longer, over 12 hours. Both work, so the amount can be adapted to how often you eat and how much protein you get over the whole day.

Do you have to eat protein immediately after training?

The Dutch study the article refers to suggests this is not necessary, and that it is also not necessary to top up with protein several times in the hours afterwards to maintain muscle protein synthesis.

How long does muscle protein synthesis last after a workout?

The researchers found that the formation of new muscle cells continued uninterrupted for a full 12 hours after training, which is more than twice as long as previous studies had shown.

How much protein should someone who trains a lot eat per day?

The recommended intake is 1.2–2 g of protein per kg of body weight.

Is it better to eat several small protein meals or one large one?

According to the article, both work. If you eat many small meals it is practical to spread protein across the day; if you prefer fewer and larger meals you still get a good effect on muscle growth, as long as total daily protein intake is sufficient.

Who should consider using protein powder?

Protein powder is suggested as a supplement for those who find it difficult to eat enough, are not fond of cooking, go long periods without food, or generally need more protein because they train a lot.

Muscle Protein Synthesis – How Much Protein Should You Eat at Once? | Hardworkout Magazine

Key takeaways

- A 2023 Dutch study from Maastricht University found that muscle protein synthesis continued uninterrupted for a full 12 hours after strength training, more than twice as long as earlier studies had shown.

- Participants who ate 100 g of protein in one sitting after training showed a greater anabolic response that lasted longer than in those who ate 25 g, contradicting the common claim that protein above roughly 25 g per meal is wasted.

- Because the anabolic window appears to last at least 12 hours, protein eaten the evening before can still contribute to muscle growth for people who train early the next morning.

- Total daily protein intake matters more than meal timing: people who prefer fewer, larger meals can expect the same effect on muscle growth as those who spread protein across many small meals.

- The recommended protein intake for someone who trains a lot is 1.2–2 g per kg of body weight.

To build muscle, you should train each muscle group 2-3 times a week and eat enough nutritious food with a sufficient amount of protein. The recommended protein intake is 1.2-2 g/kg body weight for someone who trains a lot. But is it important to consume protein immediately after training? And how much protein should one consume after strength training?

A Dutch [study](https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(23)00540-2) from 2023 looked closer at protein absorption in the body and muscle growth after strength training.

What happens in the muscle when protein balance turns positive?

Protein consists of various amino acids that activate and stimulate protein synthesis in muscle tissue (MPS). Protein synthesis is, in short, the formation of new proteins. A net protein balance means that there is equilibrium between the breakdown of muscle protein and the formation of new protein.

You may have heard of the anabolic and catabolic phases in relation to muscle growth, where anabolic is the building phase and catabolic is the breakdown phase. The body is in a continuous process where it alternates between the two phases. Muscle growth is therefore dependent on there being more anabolic than catabolic processes, which is referred to as positive muscle protein balance.

In strength training, muscle fibers are broken down, which then rebuild themselves larger and stronger with the help of recovery and proper nutrition. Therefore, it is not only the training itself, but also the diet and sufficient recovery that are important for achieving results from the training.

Protein intake contributes to a positive protein balance, but must one consume proteins right after the training is finished? And is it necessary to replenish with proteins multiple times after this, to maintain muscle protein synthesis? The Dutch study we refer to here suggested that this is not necessary.

Do you have to eat protein right after training?

Previous [studies](https://www.tandfonline.com/doi/full/10.1186/s12970-017-0189-4abstract) have advised consuming protein right after training, followed by several small portions of around 20-25 grams of protein in the next 4-6 hours after training, to maintain protein synthesis in the muscles.

These studies also reported that an intake of 20-25 g of protein was sufficient to increase the rate of muscle protein synthesis, and that consuming more protein would not yield any greater effect on muscle growth.

Dutch researchers at Maastricht University looked closer at what happened to protein absorption in the body after strength training and what it meant for muscle building.

The researchers divided the participants into two groups, where one group received 25 g of protein and the other group received 100 g of protein, a single time after training. They then followed up with the participants by taking blood samples and muscle biopsies to investigate what was happening in the muscle tissue.

![proteinmusclegrowth](https://hardworkout.no/wp-content/uploads/2024/09/AdobeStock363979310.jpeg)

How long does muscle protein synthesis stay elevated after a workout?

The researchers discovered that the formation of new muscle cells continued for a full 12 hours after the workout, uninterrupted.

This means an elevated muscle protein synthesis without a peak for 12 hours after training, which is more than twice as long as previous studies have shown. The researchers therefore also believed that proteins consumed the night before could contribute to muscle growth for those who train strength early the next day.

The study showed that an intake of 100 g of protein resulted in a greater anabolic response, which also lasted longer (more than 12 hours), compared to an intake of 25 g of protein. It therefore indicated that consuming larger amounts of protein at once would have a longer effect on protein synthesis.

Should you split protein across several meals or eat it all at once?

For many, an intake of 100 g of protein in one meal can simply represent too large an amount of food.

One of the researchers behind the Finnish study therefore suggested that for many, it could be wise to follow the old advice regarding protein intake, by dividing protein intake over several meals, at around 20-25 grams of protein per meal. Since for many it could be quite a lot to eat 400 g of meat in one meal, which roughly corresponds to the amount of 100 g of protein.

The researcher also stated that this study showed that one could certainly consume larger amounts of protein if preferred, and that it had just as good an effect on protein intake and muscle building as consuming several small meals with protein.

How much you eat of protein in one meal should also be seen in relation to how often you eat and how much protein you consume throughout the day.

If you eat many small meals throughout the day, it is indeed nice to distribute protein intake over the day. If you are one of those who prefer to eat fewer and larger meals, you will still achieve a good effect on muscle growth, as long as the total protein intake during the day is sufficient.

When is protein powder worth using?

Most people who eat healthy and varied get enough protein through their diet. If you are one of those who find it difficult to eat enough, are not so fond of cooking, or perhaps go long periods without food, protein powder can be a good supplement to the diet.

Protein powder can be used as a snack, to increase the protein content in various meals, or for those who generally need to eat more protein and train a lot.

See our top lists on various types of protein powder here:

- [Protein Powder](/magazine/protein-powder-best-in-test-2026-top-10-protein-powders)

- [Blended Protein](/magazine/blended-protein-with-whey-and-casein-best-in-test-2026)

- [Vegan Protein](/magazine/vegan-protein-powder-best-in-test-2026)

If your goal is to gain weight, a [gainer](/magazine/weight-gainer-best-in-test-2026) can be a good alternative. Gainers are well composed of carbohydrates, proteins, creatine, and often various vitamins and minerals, which contribute to muscle growth and recovery.

![proteins](https://hardworkout.no/wp-content/uploads/2018/09/proteiner2.jpeg)

Sources:

The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans – [Cell Reports Medicine](https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(23)00540-2)

International society of sports nutrition position stand: nutrient timing – [Journal of the International Society of Sports Nutrition](https://www.tandfonline.com/doi/full/10.1186/s12970-017-0189-4abstract)