When you work out, the production of muscle protein is enhanced for the next 24 to 48 hours. It is important to provide essential building blocks for protein synthesis. These building blocks called amino acids must be already available for the protein synthesis, if you train hard but do not provide your body with the appropriate amount of proteins to repair the damage caused by the hard training of muscles, then it doesn’t provide any benefit to your body, instead, you may end up with muscle pains, fatiguability, and weakness that may last for a long time.

Therefore, intake of readily available proteins is advised to those people who actively workout with an aim to build their muscle mass. Eggs are a great natural source of readily available and easily digestible proteins. Egg contains all the essential amino acids, that is why intake of eggs is advised to all bodybuilders.

But a single egg contains 3 – 6 g of proteins, you may need to take more than a dozen eggs to meet the daily requirement, which is not easy for all. Therefore, protein supplements are considered. A single serving of a protein supplement usually contains 25 – 30 grams of readily available and easily digestible and absorbable proteins. You may choose to take a serving after workout and one early in the morning. Your goal must be to take at least 1.8 grams per kg body weight of proteins daily. You may go up to 2g/kg for better results.


Now let’s come back to the question, should you take protein supplement also on your rest day? The answer is yes because after the hard training muscle proteins continue to be synthesized at a faster pace for next 24 to 48 hours, so if you provide the building blocks on your rest day also then it will help you get you good results sooner. 

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