Protein After Cardio?

My cardio is water fitness and I ALWAYS eat protein after. It was a game changer!

June 04, 2025

Are You Skimping on Protein After Cardio?

We all know that if you lift weights, you need to eat your protein. But what about cardio days? If you're a runner, walker, cyclist, or do any kind of endurance work—this one’s for you.

Turns out, you might be short-changing your recovery and your results.

A new study shows that aerobic training actually calls for almost as much protein as strength training. And surprisingly, what you eat on your rest days might matter even more than what you eat right after a workout.

Traditionally, endurance athletes were told 1.5 grams of protein per kilo of body weight per day was plenty. But newer, better research is pushing that up to 1.8 g/kg—and that’s every day, not just on workout days.

🧠 Here’s the kicker:
Your body may actually need more protein on your rest days. Why? Because that’s when your body’s doing the behind-the-scenes work—repairing, rebuilding, and adapting from all that movement. You’re not just “off”—you’re recovering.

And protein? It’s the raw material your body uses to get that job done.

After cardio, aim for a post-workout dose of about 0.5 g/kg to help jumpstart the repair process. No need to chug a shake the second you stop running, but don’t wait too long—especially if it was a long or tough session.

And on those rest days? Don’t coast. Fuel up. The study even found that eating up to 2 g/kg/day gave athletes an edge.

Bottom line: If you’re putting in the work, your nutrition needs to back it up—especially your protein. Don’t make the mistake of only dialing it in on gym days. Recovery is when progress happens.

Here are 3 portable protein snacks that are great for post-cardio or rest day refueling:

  1. Hard-Boiled Eggs + Sea Salt Packets
    Easy to prep ahead, packed with protein and healthy fats. Add a dash of sea salt or Everything But the Bagel seasoning for flavor.

  2. Jerky or Meat Sticks (Look for clean ingredients like Chomps or Epic)
    No refrigeration needed, high in protein, and super easy to toss in your bag.

  3. Greek Yogurt Cup + Collagen Packet
    Grab a single-serve plain Greek yogurt (or lactose-free if needed), and stir in a scoop of unflavored collagen peptides for an extra 10g of protein. Add cinnamon or a few berries if you're home.

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Blessings ! Fitness Chef Chris