Researchers from the Netherlands determined that an intake of 30 grams of protein is sufficient for fit men to maximize skeletal-muscle protein synthesis—a key part of recovery and muscle growth—following a bout of vigorous endurance exercise.

Most studies dealing with protein and exercise have focused on resistance training, so it’s helpful to know what dose can benefit people participating in endurance-style workouts, like running and cycling. Fingers crossed a similar study is in the works to pinpoint post-workout protein needs for female athletes. This 30 g mark can be reached with 1 cup of cottage cheese, a 5-ounce chicken breast or a cup of grilled tempeh.

Learn more about this randomized, double-blind study at academic.oup.com/ajcn/article/112/2/303/5828186.

See also: The New Protein Math