If you’ve been hitting the gym hard hoping to build muscle but aren’t seeing the results you want, you may not be getting enough protein. According to Men’s Health magazine, you should be incorporating protein into your diet before and after a workout. Too many people are only focusing on getting that meal in before a workout for energy, but they are forgetting that the body needs fuel after the gym too.
“When you work out, your muscles are primed to respond to protein,” explains Jeff Volek, Ph.D, RD, associate professor in the Department of Kinesiology at the University of Connecticut. “And you have a window of opportunity to promote muscle growth.”
The publication reports that a study published in the American Journal of Clinical Nutrition discovered that 20 grams of protein was the ideal amount to consume after a workout to promote muscle growth, but a total of 10 to 20 grams, split before and after the workout, should be the minimum.