What is the recommended protein intake in grams per kilogram for post-exercise muscle repair?

The recommended protein intake of 0.25 - 0.30 grams per kilogram of body weight post-exercise is supported by research emphasizing the importance of protein for muscle repair and recovery. After exercise, especially resistance training, there is an increased need for amino acids to rebuild damaged muscle tissue and stimulate muscle protein synthesis.

This range of protein consumption is deemed optimal for maximizing recovery and supporting gains in lean body mass. It aligns with various nutrition guidelines that suggest consuming protein shortly after exercise to enhance muscle repair and growth. Higher amounts can be less efficiently utilized by the body during the post-exercise recovery phase, making the recommended range both effective and practical for athletes and active individuals aiming to optimize their recovery.

In contrast, lower protein intake (such as in the first option) would likely be insufficient to meet the body’s needs during the critical recovery period. Conversely, the higher ranges provided in the latter options may exceed the optimal requirements for most athletes, potentially leading to unnecessary caloric intake without corresponding benefits in muscle recovery.