Eating Animal Protein After Training Improves Recovery, According to Study

Recent studies recommend eating about 0.3 to 0.4 g protein per kg of body weight (20 to 40 g for most adults) within two hours after training for optimal recovery

Aim for around 2 to 3 g leucine in that dose to robustly trigger muscle protein synthesis

A new Texas A&M clinical trial in tactical athletes reports better recovery markers after intense training when animal-protein meals were used versus plant-based meals with equal total protein

Pairing protein with carbohydrates helps speed glycogen refueling across the next four to six hours

Older adults generally benefit from the higher end of the per-meal range (approximately 0.4 g/kg)