Post-Workout Protein
Post-workout protein is a 20 to 40g serving of fast-digesting protein consumed within 30 to 60 minutes after training. It supplies amino acids during the period of heightened muscle protein synthesis sensitivity that follows resistance exercise.
Why It Matters
Post-workout protein is the most ritualized supplement in strength training, and the evidence supports it being a useful (if not magical) habit. The most recent research suggests the 'window' is several hours wide, not 30 minutes. Total daily protein matters more than precise timing, but a post-workout shake is a convenient way to hit a protein meal at a predictable time.
How to Spot It on a Label
Whey, whey isolate or a pea-rice blend at 20 to 40g protein per serve, mixed with water for fastest absorption. Some people add 25 to 50g of carbs (fruit, oats, sugar) post-workout to accelerate glycogen restoration, though this is not strictly required for muscle building.
Examples from real products
Related Terms
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