Eating Animal Protein After Training Improves Recovery, According to Study
Oct 14, 2025•8 min
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Episode description
- 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)
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