CSSD Practice Exam 2026 – Complete Study Resource

The recommendation for protein intake post-exercise for most athletes typically ranges from 15-30 grams. This amount is considered optimal for promoting muscle recovery and repair following physical activity. Consuming protein within this range helps to stimulate muscle protein synthesis, which is essential for recovery after endurance or strength training.

This recommendation is supported by various nutritional guidelines and research that indicate athletes need an adequate supply of protein to recover effectively and promote muscle growth after their workouts. While amounts lower than this may still offer some benefits, they are generally not enough to maximize recovery and the associated gains in strength and muscle mass. On the other hand, consuming more than what is recommended, such as 30-50 grams, may not provide additional benefits for most athletes and could lead to unnecessary caloric intake without improving muscle recovery significantly.

Therefore, the choice of 15-30 grams aligns with current sports nutrition advice and is the most effective range for supporting athletic recovery.