It's the most-asked gym question: how much protein should I get after training? The answer is simpler than the supplement aisle makes it look.
The target: 20–40g
For most people, 20–40g of protein after a workout covers recovery. A common sweet spot is right around 20–30g — which is exactly what our protein shakes deliver at 24–30g. That's enough to give your muscles what they need to repair and rebuild.
20–40g is the range
Most research points to roughly 20–40g post-workout. Going much higher in one sitting doesn't add much more benefit.
Body size plays a role
Bigger, more muscular athletes sit toward the higher end. If that's you, lean to 30–40g.
Daily total matters most
One post-workout shake is great, but your total protein across the whole day is what really drives results.
Easy to hit with a shake
A 24–30g shake hits the target in one cup — no math, no guessing, no chalky aftertaste.
Why more isn't better
Slamming 60–80g in one shake won't double your gains — your body can only use so much at once, and the rest is just expensive. You're better off hitting 20–30g now and getting more protein across your other meals than overloading a single drink.
Quick rule of thumb
Aim for 20–30g after training (up to 40g if you're bigger), then keep hitting protein at your other meals. Consistency across the day beats one giant shake.
Try one in Pearland
Our shakes land right in that range. See the lineup on our protein shakes in Pearland page, or text/call 832-827-7133 to order ahead.
Common questions
How much protein do you need after a workout?
For most people, 20–40g of protein after a workout supports recovery, with 20–30g being a common sweet spot. Broadway Nutrition's protein shakes deliver 24–30g — right in that range. Your total protein across the day matters most of all.
Is more protein after a workout better?
Not really. Your body can only use so much protein at once, so 20–40g covers it for most people. Megadosing 60–80g in one shake doesn't add much benefit — spreading protein across your meals works better.
How much protein is in a Broadway Nutrition shake?
Our 20oz protein shakes have 24g of protein at around 190 calories, and our gourmet shakes pack 24–30g. That puts a single shake right in the recommended post-workout range. Text or call 832-827-7133 to order ahead.