TL;DR
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Most people need 10–25g of protein after moderate cardio
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Longer or more intense sessions may require up to 30g of protein
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Pairing protein with carbs helps recovery and energy replenishment
For most people, 10–25 grams of high-quality protein after cardio is enough. If your workout was longer, fasted, or more intense (like intervals or endurance training), aiming closer to 20–30 grams is a smart move.
Cardio places stress on your muscles. While it doesn’t break down tissue the same way heavy strength training does, your body still benefits from protein afterward to support recovery, maintain lean muscle, and keep your metabolism steady.
Protein provides the amino acids your body uses to repair and rebuild. Without enough, your body may pull from existing muscle stores, especially if you’re training frequently.
A post-cardio meal could be as simple as eggs, steak, or a clean protein source paired with fruit or honey. If you’re on the go, go for a minimally processed protein powder made from real food, like beef protein . Equips Prime Protein has at least 20g of protein per scoop, making it easy to reach your daily targets.
Key Takeaways
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Most people benefit from consuming 10 to 25 grams of high-quality protein after cardio, with longer, more intense, or fasted workouts warranting closer to 20 to 30 grams for optimal recovery.
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Cardio still places stress on muscles and depletes amino acid stores, so consuming protein afterward helps support recovery, preserve lean muscle, and keep metabolism steady, especially for those who train frequently.
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Simple whole food sources like eggs or steak make ideal post-cardio meals, and minimally processed options like beef protein powder are a convenient alternative for meeting daily protein targets on the go.
Sources:
International Society of Sports Nutrition Position Stand: protein and exercise