Eating Animal Protein After Training Improves Recovery, According to Study

• How would this look like in real-life application? Here’s an example — if you weigh 150 pounds (68 kilograms), you’ll roughly need 20 to 27 grams of protein. If you weigh more or less, the same calculation works — multiply your body weight in kilograms by 0.3 to 0.4. Below is a table to guide you.

• Daily totals still matter most, but this post-workout protein dose accelerates recovery from training by triggering a strong anabolic response — Research published in Cell Reports Medicine shows that protein ingestion drives a dose-dependent anabolic effect, with 20 to 40 g being effective for most adults and even higher doses sustaining synthesis for longer periods.²

• The study also shows the body can adapt to larger protein feedings — According to the researchers, consuming 100 grams of protein in one sitting triggered a greater and more prolonged anabolic response — lasting over 12 hours — compared to smaller doses.

• This doesn’t mean everyone needs 100 grams after training, though — However, it challenges the long-standing belief that the body “can’t use” protein beyond 20 to 40 grams per meal. For larger athletes, or those consolidating protein into fewer meals, this finding suggests flexibility in how protein can be distributed across the day.

• The cadets were composed of 23 healthy males and females between 18 and 40 years old — At each visit, they were weighed, had heart rate and blood pressure checked, gave a fasting blood sample, and filled out questionnaires about diet satisfaction and side effects. They also took computerized memory and reaction tests and rated muscle soreness when pressure was applied to their thighs.

• The participants were split into groups — One consumed pork-based meals ready-to-eat (MREs), while the other ate plant-based MREs carefully matched for total protein content.

• Despite the identical protein grams, recovery outcomes were different — The researchers found that the animal-protein group experienced less muscle soreness, lower levels of inflammation, reduced nitrogen excretion (a biochemical marker of muscle breakdown) and healthier testosterone-to-cortisol ratios, which indicate a stronger anabolic (muscle-building) environment.

• So why did the pork-based meals outperform the plant-based ones? Amino acid density and creatine content appear to be the decisive factors. Animal proteins are richer in essential amino acids needed for recovery, particularly leucine, which is the key trigger for muscle protein synthesis.

• They also naturally provide creatine — This compound supports energy production in muscle cells and has been consistently linked to improved recovery and performance. Richard Kreider, Ph.D., lead investigator of the study, emphasized that plant-based proteins often lack optimal essential amino acid (EAA) profiles and do not provide creatine at all, making it harder for them to match the recovery benefits of animal-derived sources.

“Our concern was that if we’re expecting our military to perform at their best and they’re consuming plant-based MREs, we have to make sure those meals provide enough essential amino acids and creatine to meet daily needs,” Kreider explained.⁶

• Strategic combinations of proteins help fill the gaps — Pairing legumes with grains, for example, balances out limiting amino acids and produces a more complete profile. By targeting 2 to 3 grams of leucine per meal, even plant-centered recovery meals can stimulate muscle protein synthesis effectively, provided the total dose is large enough and timed appropriately.

• This evidence highlights an important nuance — Protein quality, not just quantity, influences recovery outcomes. While animal protein tends to be the more efficient route to meet these thresholds, plant-forward strategies remain viable if you plan carefully and pay attention to amino acid balance.

• Population — Findings came from 23 young, healthy military cadets (ages 18 to 40). Results may not apply to older adults, recreational athletes, or people with chronic health issues.

• Study meals — Both groups consumed MRE-style rations under controlled conditions. Real-world diets involve more variety, freshness, and quality differences.

• Protein sources — The animal group ate pork-based meals, while the plant group consumed plant-based MREs. These choices don’t represent all animal or plant proteins, particularly higher-quality plant options like fermented proteins.

• Duration — The study tracked recovery over 72 hours. It did not examine long-term training adaptations such as sustained muscle growth or endurance capacity.

• Context — Results show recovery benefits in this specific scenario, but they do not prove that animal proteins are universally superior in every case.

• Animal proteins usually make this easier because they’re naturally rich in leucine and provide a complete amino acid profile — Lean grass fed beef, organic, pasture-raised pork and chicken, wild-caught fish, dairy, and pastured eggs all reach the leucine target in practical serving sizes. Whey protein isolate is another dense option, offering up to 3 grams of leucine in a single scoop.⁷

• Fermented plant-based proteins, such as tempeh, also support recovery when portioned correctly — A 150-gram serving of tempeh contains about 28 to 30 grams of protein and just over 2 grams of leucine, enough to meet the threshold without relying on blends or powders. For those who avoid animal foods, this makes tempeh one of the more practical whole-food options for post-training recovery.

• A note about unfermented soy — The researchers included tofu in their recommended plant-based protein sources; however, unfermented soy products are actually linked to a wide range of health problems. In this case, the only soy product I would recommend is tempeh, as the fermentation process cancels out the many undesirable effects of soy. I recommend reading “Soybean Oil Linked to Genetic and Neurological Damage” for more information.

• If consuming pork (and chicken), look for organic pasture-raised options — While the featured study focused on pork-based MREs, I advise you to be cautious of meats from conventionally raised animals, as they are often fed diets high in polyunsaturated fats (PUFs), which affect the meat’s nutritional composition. Choose pasture-raised option whenever possible. Organic, pasture-raised pork is high in protein and a top source of thiamine (vitamin B1), vital for energy metabolism.

Leucine Cheat Sheet

• Dairy mix — 8 to 12 ounces of milk with a cup of Greek yogurt for around 30 grams of protein and a full 2 to 3 grams of leucine.

• Egg-based plate — Eat 2 whole eggs and 1 to 2 egg whites with fruit or whole grain toast, offering around 20 grams of protein plus carbs to replenish energy.

• Meat or fish entrée — 3 to 4 ounces of lean beef, chicken, or wild-caught salmon, paired with white rice or potatoes if extra carbs are needed.

• Plant-forward option — Consider a tempeh stir-fry with grains.

• Pairing protein and carbohydrates — For endurance athletes, tournaments, or anyone facing back-to-back workouts, pairing protein with carbohydrates speeds glycogen resynthesis and helps you bounce back faster. Sports nutrition guidelines recommend 1.0 to 1.2 grams of carbohydrate per kilogram of body weight every hour for the first four to six hours after exercise when rapid refueling is needed.⁸

• Strength-focused training, however, uses less glycogen — If your focus is weight training or explosive sports with at least 24 hours between sessions, you don’t need such aggressive refueling. Instead, aim to hit your protein target (0.3 to 0.4 g/kg) alongside your daily carbohydrate needs (200 to 250 g for most adults). This maintains glycogen stores without the pressure of rapid replenishment. Carbs are still important, but timing is less critical in this context.

• How about athletes doing mixed sports and hybrid training? Team-sport athletes or those doing both resistance and endurance sessions in the same week fall in the middle. For these groups, post-training carbohydrate intake depends on the time to next session. If recovery time is short (less than 12 hours), follow the endurance protocol. If longer (more than 24 hours), daily totals become the main driver.

• From a broader energy perspective, most adults are advised to consume at least 200 to 250 grams of carbohydrate daily — Roughly half of this amount is needed by your brain alone. Consistently dropping below this range risks sluggish recovery, mental fog, and reduced physical performance.

• Studies report that a pre-sleep serving of casein boosts overnight muscle protein synthesis and helps maintain a positive protein balance⁹ — Over time, this can translate into greater gains in muscle size and strength, especially when combined with resistance training. For older adults, this approach is particularly valuable because they often experience “anabolic resistance,” meaning their muscles respond less efficiently to protein.

• Newer evidence reinforces this concept — As the previously mentioned Cell Reports Medicine study showed, the body continues using amino acids for muscle-building well into the overnight period after a large protein feeding.¹⁰ This supports the rationale for consuming casein-rich foods like Greek yogurt or cottage cheese before sleep, ensuring a steady amino acid supply during hours when the body is most active in repair.

• Whole foods are the most practical way to achieve this — What you eat before bed doesn’t need to be elaborate. A cup of cottage cheese or a small bowl of Greek yogurt topped with fruit can serve as an effective, nutrient-dense nighttime snack. Both are easy to digest and fit into most evening routines, and provide your muscles with the slow-release amino acids they need to repair while you sleep, without requiring powders or supplements.