Post-Workout Supplementation: How much protein/carbohydrates do you need?

  There are many different studies that have suggestions for how much and what to take after a grueling workout but here are the basics:


1.) .23g of protein per kg of body weight.

Ex.) 1Lb =2.2kg so a 200lbs athlete needs 20g of protein post workout (200lbs./2.2 = 90.9 x .23 = 20g)

Note: Choose whey protein, it digests faster than soy or casein.

2.) 1g of simple carbohydrate per kg of body weight. Ex.) 200lb athlete needs 90g of simple carbs post workout (200lbs./2.2 = 90 x 1 = 90g)

Note: Dextrose is a clean, cheap source

When ingested together at these levels, there is a positive net protein balance in skeletal muscles, leading to quicker recovery and stronger muscles.


“Specifically, timed ingestion of protein/essential amino acids and carbohydrate will replenish skeletal muscle glycogen, reduce muscle soreness and rates of protein degradation, induce a positive net protein balance, and amplify strength and lean muscle mass gains beyond what would be realized from a resistance training program alone.”

SIDE NOTE: When lifting for max strength/power (think 3-5 reps) carbohydrate supplementation should be adjusted since you are not using as much glycogen as in higher rep ranges. Lower your carb intake by ½ to ensure you don’t store as excess carbs as fat.


Campbell B, Wilborn CD, La Bounty PM, Wilson J. Nutrient Timing for Resistance Exercise. Strength and Conditioning Journal 34/4: 2-10, 2012

Haff GG, StoneMH, WarrenBJ, Keith R, Johnson RL, Nieman DC, Williams F Jr, and Kirksey KB. The effect on carbohydrate supplementation on multiple sessions and bouts of resistance exercise. J Strength Cond Res 13: 111-117, 1999


Chris Campbell

Chris Campbell - CEO and Co-Founder Through my passion to forge myself into the best athlete possible, I developed a love for performance training. I learned and experienced that with the right training and the right coach, any athlete can change their body and maximize their performance. The passion I experienced as an athlete trying to find the best training regimen to achieve all my goals was the foundation for starting Peerless Athletics. I began a journey to find the “Holy Grail” of training by learning from great coaches and combining the best parts of each system into one complete training system: Peerless Athletics. I have personally been trained by the best performance coaches in the country including: - Mike Boyle (Director of S&C for the Boston Red Sox) - Dennis Logan (Head of NFL Combine Prep Program at EXOS) - Keenan Robinson (North Baltimore Swim Club and Michael Phelps’ SC) - Rob Oshinskie (Owner/Founder of Victory Sports and Performance) - Joel Saunders (Director of Adult Performance Training at EXOS) - Dennis Keiser (Owner/Founder of Keiser pneumantics) - Rob Taylor (Owner of Smarter Team Training) - Mike Gittleson (Fmr. U. of Michigan S&C Coach) - Augie Maurelli (Fmr. U. of Delaware S&C Coach) - Scott Moody (Owner/Founder of AthleteFIT) - Kevin Boyle (Director for Explosive Performance) - Chris Gorres (Regional Director for Explosive Performance) Athletic Accomplishments: As a walk-on at the University of Delaware, I beat the odds by earning a starting position and a full athletic scholarship. I played fullback/h-back and linebacker for the Blue Hens from 2009-2011. In 2010 we won our conference, the CAA, and went to the D-1 FCS Championship Game. After college, I used the Peerless Athletics Training System to improve my combine stats dramatically. I was invited to the NFL Super Regional Combine to workout in front of all 32 NFL teams. I would have never got to that stage without Peerless Athletics Training Systems which is why I am now dedicated to providing every person I work with the opportunity to use our system and become the best version of themselves.