Should You Up Your Protein Intake After Cardio? Here’s Why It Might Be a Game-Changer

If you're into cardio or endurance sports, borrowing a few nutritional tips from bodybuilders might be just what you need to optimize your recovery. A recent study has shown that increasing protein intake after aerobic exercise can significantly improve recovery.

This isn’t your everyday research—it’s worth paying attention to. In this study, researchers had participants run between 5 and 20 kilometers over several days. After each session, they consumed a specially formulated amino acid drink (amino acids are the building blocks of protein), allowing scientists to track exactly how the body used each amino acid—whether absorbed into muscles, burned as fuel, or eliminated.

The results? For those engaging in regular cardio, at least 1.6 grams of protein per kilogram of body weight daily is recommended—well above typical guidelines for runners. So, if your recovery feels slow, adding extra protein to your diet could be the missing link.

This boost in protein intake can accelerate muscle repair, reduce soreness, and improve performance in subsequent workouts. For best results, aim for 20 to 40 grams of protein per meal. And while getting protein within three hours post-workout is beneficial, remember that the total amount of protein you consume daily matters most.