Should I Drink A Protein Shake After Cardio?

If you’ve ever finished up a tough run, HIIT (high-intensity interval training) session, or spin class and wondered, “Should I drink a protein shake after this?”— you’re not alone. While post-workout protein is often associated with weightlifting and muscle-building, cardio enthusiasts may also benefit from strategically timed (and sufficient) protein intake.

Whether you're training for endurance, fat loss, or general fitness, understanding the role of protein after cardio may help you recover faster, improve performance, and meet your goals more effectively.

The simple answer is yes, protein shakes are a great option after cardio! They’re simple, easy, and convenient. The priority is getting enough protein, which you may achieve through a protein shake or by eating whole foods.

This article breaks down the benefits of post-workout protein for recovery and muscle growth, when to consume it, and how much your body needs. Keep reading to learn how to fuel for better performance and optimize your daily health.

What Is Protein and Why Do I Need It for Exercise and Well-being?

Protein is one of the three essential macronutrients, alongside carbohydrates and fats. Protein is made up of amino acids, the building blocks of your body. Every time you train, especially in endurance (read: cardio) sports like running, cycling, or swimming, your body incurs stress, which is a normal and necessary part of training. To rebuild stronger and recover faster, your body requires protein.

The Role of Protein in Recovery

Protein after cardio supports muscle repair, adaptation, and recovery. Post-exercise, the body begins to break down muscle protein for energy. Without enough protein, you may experience longer recovery times and even muscle loss, especially during periods of high training volume or caloric deficit.

While this process is often emphasized after resistance training, cardio (especially moderate to high-intensity or long-duration) may still result in muscle breakdown. For endurance athletes or anyone doing regular cardio, protein is essential for repairing muscle fibers, reducing soreness, and promoting overall recovery.

Beyond athletic performance, protein plays a critical role in immune function, hormone regulation, energy, and tissue health. It helps keep you full, supports lean body mass, and even stabilizes blood sugar — key factors for any athlete trying to perform consistently and feel their best, whether they’re doing lots of cardio or not.

Whether you're logging miles, chasing a race goal, or taking long walks, getting enough high-quality protein is essential for staying strong, recovering well, and showing up at your best.

Benefits Of Drinking a Protein Shake After Cardio

Enjoying a protein shake following a cardio workout offers many benefits, including:

• Muscle preservation and repair: Protein helps maintain lean muscle mass, even during weight loss or high-volume cardio phases. This is crucial for endurance athletes, recreational runners, and anyone looking to stay lean and strong.
• Reduced muscle soreness: Post-exercise protein may help reduce delayed onset muscle soreness (DOMS), especially when combined with carbohydrates. However, current research suggests post-workout protein may have no impact on muscle soreness, especially if you already consume enough of it throughout your day.¹
• Enhanced recovery: A faster recovery means you can train more consistently, which is critical for both endurance gains and overall performance. Protein post-cardio helps repair tissue and replenish amino acids.²
• Improved body composition: Maintaining or increasing lean muscle mass while reducing fat mass is the holy grail of fitness. Consuming a protein shake after cardio helps support this balance, especially when paired with strength training.
• Weight management: If you’re doing cardio for weight loss or fat loss, a post-workout protein shake may help manage hunger, reduce snacking, and stabilize blood sugar, key factors in managing calorie intake throughout the day.³

How Much Protein Do You Need After Cardio?

For most people, 20 to 30 grams of high-quality protein post-workout is a solid target.² The ideal amount depends on:

• Intensity and duration of the cardio
• Individual overall daily protein intake
• Training goals
• Body composition goals

Timing — How Soon Should I Have My Shake After Cardio?

The “anabolic window” myth formerly suggested that protein must be consumed within 30 minutes of training. While we now know the window is much wider (up to several hours), having a shake soon after your session, especially if you haven't eaten in the last few hours, may enhance recovery and contribute to your overall protein intake for the day.

Protein shakes provide convenience. For that reason, they make a great “habit stack” post-exercise. Bring along a protein powder in a shaker bottle or have a convenient source of protein ready to go at home for easy refueling after your workout.

Should You Include Carbs Post Cardio?

If your cardio is low-intensity, carbs may not be necessary post-workout. But for moderate-to-high-intensity or long-duration cardio, adding carbs to your shake may help replenish glycogen stores, improve muscle protein synthesis, and speed up recovery.⁴

A simple shake with whey protein and a banana or blended oats is a great example. If fat loss is your goal, keep the carbs controlled, but don’t fear them! Both adequate protein and carbohydrate intake are crucial for quality performance and well-being.

How to Choose the Right Type of Protein

So, you’ve determined how much post-workout protein you need and when to consume it, but how do you know which type of protein is most effective? Here’s what to look for in a good post-cardio shake:

• High-quality ingredients: Look for whey and plant-based protein options — like pea or rice protein — from high-quality sources. 
• Minimal ingredients: Opt for a shake with low sugar, no fillers, and clean ingredients.
• Convenience: Shakes are ideal post-cardio when you don’t need a full meal. They’re easy to take to the gym or sip while on the go. Beyond shakes, try incorporating protein powder into baked goods, oats, popsicles, and pudding with these delicious high-protein recipes. 

For other sources of post-cardio protein, consider whole, protein-rich foods or alternative supplement options like: 

• Protein bars
• Bone broth
• Protein snacks

Common Mistakes to Avoid

When refueling after a strenuous cardio workout, avoid these common mistakes:

• Skipping protein entirely: Many people prioritize hydration and carbs after cardio but forget the importance of protein, which may lead to slower recovery.
• Using protein shakes as a meal replacement: A shake is a supplement, not a substitute. While a shake may help you meet your post-cardio protein needs, be sure to eat a proper meal within a few hours of your cardio or training session.

So, Should You Drink a Protein Shake After Cardio?

If you’re serious about performance, recovery, or body composition, yes, you should strongly consider having a protein shake following a cardio workout. A protein shake after cardio may help protect and build lean muscle, support faster recovery, and improve energy for your next workout.

You don’t need to obsess over timing or drink a shake after every light jog. But for moderate to intense cardio, especially in a fasted or high-frequency training state, adding a post-cardio shake is one of the simplest, most effective recovery tools available.

Fitness is about building smart habits. A well-timed protein shake might be the recovery boost you didn’t know you needed.

References:

1. Ten Haaf DSM, Flipsen MA, Horstman AMH, et al. The effect of protein supplementation versus carbohydrate supplementation on muscle damage markers and soreness following a 15-km road race: a double-blind randomized controlled trial. Nutrients. 2021;13(3):1-16. 
2. Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: Protein and exercise. J Int Soc Sports Nutr. 2017;14(1). 
3. Monteyne A, Martin A, Jackson L, et al. Whey protein consumption after resistance exercise reduces energy intake at a post-exercise meal. Eur J Nutr. 2018;57(2):585-592. 
4. Kerksick CM, Arent S, Schoenfeld BJ, et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017;14(1):33.