Protein shakes have gone from gym-bag essential to everyday staple. But how much protein do you actually need after a workout, and does the timing matter? Here is what the research broadly agrees on.
Daily total comes first
The amount of protein you eat across the whole day matters more than any single shake. For active adults, many sports nutrition guidelines suggest roughly 1.2 to 2.0 g of protein per kilogram of body weight per day, depending on how hard and how often you train.
How much after training?
A serving of around 20 to 30 g of good-quality protein after exercise is a practical target for most people. That is about one scoop of Plant Protein, or a palm-sized portion of chicken, fish, tofu or tempeh.
Is there a window?
The idea that you must drink a shake within 30 minutes is stricter than it needs to be. Having a protein-rich meal or shake within a couple of hours of training is plenty. If you trained fasted first thing in the morning, sooner is sensible.
Can plant protein do the job?
Yes. Single plant sources can be low in one or two essential amino acids, which is why blends work well. Pea and rice protein complement each other to give a complete amino acid profile.
Do not forget fluids
In Malaysian heat you can lose a lot of fluid and salt in a single session. Rehydrate with water and, after long or sweaty workouts, electrolytes.
The takeaway
Hit your daily protein target, include a decent serving after training and stay hydrated. Keep it simple and keep it consistent.
This article is for general information only and is not medical advice. People with kidney conditions should speak to their doctor before increasing protein intake.
