When it comes to building muscle, timing may be everything. A 2010 study in "The American Journal of Clinical Nutrition" suggests that your muscles get the most benefit from protein when it is consumed after a workout in a dose of 20 grams, because this is the optimal amount of protein and timing for your body to synthesize proteins for muscle growth and repair.
There are many types of protein powders to add to your post-workout shake. Animal-derived protein powders include egg white, casein and whey proteins. Opt for soy, hemp, pea or rice proteins if you are vegetarian or vegan.
For optimal muscle recovery, replenish your glycogen levels by drinking a protein shake mixed with carbs within 30 minutes after your workout. Blend protein powder with low-fat milk, your favorite fruit and drink up. You can swap the milk for unsweetened soy, almond, rice, hemp or coconut milk if you are lactose intolerant or choose to not drink milk.
- The American Journal of Clinical Nutrition: Exercising Before Protein Intake Allows for Greater Use of Dietary Protein–Derived Amino Acids for De Novo Muscle Protein Synthesis in Both Young and Elderly Men
- Journal of the International Society of Sports Nutrition: International Society of Sports Nutrition Position Stand: Nutrient Timing