What is Post Workout Protein – Improve Your Health and Your Gains

How can you provide your muscles with the best possible recovery after a hard workout?  Post workout protein powder is the vital component in meeting these nutritional needs.   In this article, we will be focusing on “what is post workout protein”.

By supplying your body with the proper protein for muscle recovery, your muscles will be able to repair themselves to grow back bigger and stronger for next time.  The information that we will cover include the benefits of taking post workout protein, what a good protein powder contains, and the best timing and quantity to take.

What Is Post Workout Protein

What is Post Workout Protein - protein shakeIf you’re familiar with a pre workout supplement, a post workout protein powder is the yin to the yang for a complete supplementation program.  Pre workout gives you the Caffeine and Amino’s to power you up and post workout protein gives you the Amino Acids, vitamins and minerals to power you down.

One gives you the energy and nutrients to work your muscles as hard as possible to get a more intense workout.  Post workout is what provides your muscles with the proper resources to repair muscle tissue after exercise.

A well rounded post workout protein will jump start your recovery.  Post workouts are a convenient alternative to food for an excellent source after a workout.  This is a valid alternative, not only for the convenience but the amount of actual food that you would have to eat post workout to receive the necessary amount of protein your body requires.

What is in a post workout protein is very simple.  Protein powder is packed with the 21 different forms of Amino Acids.  Aminos are the building blocks of protein, your body uses for all of its processes.  When it comes down to it, this powder is simply a healthy, low calorie protein.  Most powders are less than two hundred calories per serving and contain around 20 grams of protein.

Protein powders can come from either plant (Vegan), dairy, or animal sources.  Some types of protein are better for achieving different goals than others, so I’ll go over more details on these.  Protein powders come in Organic as well.  This means they don’t contain any chemicals, man made fertilizers or pesticides.

What is Post Workout Protein - mound of protein powder

Post Workout Protein Benefits

I’ve been using the term protein powder, but post workout protein can also come in premixed drinks and protein bars as well as other forms.  Powder is the most popular, least expensive and come in a variety of choices.

Amino Acid proteins in a post workout are necessary for muscle growth.  Consuming a post workout protein after your session stimulates protein synthesis, therefore, starting the recovery process.  This rebuilding of your muscle fibers will actually help to enhance performance during your next workout.

Your body requires these proteins to rebuild after exercise.  If you are into bodybuilding or weight lifting, post workout protein is a key part of increasing both your muscle strength and size.

What Is Post Workout Protein - man taking protein powderProtein powder gives you a high amount of healthy proteins, fiber, and vitamins for a relatively low amount of calories.  Post workout supplements are an excellent nutritional source.

You will also get a sufficient amount of carbohydrates or “carbs” to recover your carb debt and give your body more energy.   Carbohydrates are very useful for aerobic sports as well.

Protein supplements provide the largest benefits to those that perform resistance type exercises.  These anaerobic activities include Cross-fit, powerlifting, bodybuilding, weightlifting, sprinting, cycling, HIIT training or any other activity that strengthens your body.

Protein Powder For Weight Loss

Besides building muscle, protein powders are also effective for weight loss.  We already talked about how much nutrition you get for a low amount of calories, but this is not where the benefits end.

Protein makes you feel fuller than any other food.  This leads to eating smaller meals and less snacking.  Part of this effect is from fiber, especially from plant proteins.  Protein also takes longer to digest, and because of this, you will actually burn more calories during the digestion process.  This supplement is found to be the safest and healthiest way to lose weight long term.

The Best Protein Powders


What Is the Best Protein Powder for Weight Loss for Men - ON gold standard whey proteinProduct:   Gold Standard 100% Whey Protein Powder

Price:      $
Container size:  29 servings
Protein Per Serving:   24 grams
Rating:  4.5 out of 5
Optimum Nutrition at optimumnutrition.com
Guarantee:  30 day satisfaction guarantee

This is one of my favorites and it gets excellent ratings as well.  The fact that it is made out of whey and is high in protein, makes it a good powder for weight loss and for muscle gain.  Whey isolate is the purest and most concentrated form of protein.

Gold Standard is packed with 24 grams per serving and only 120 calories.  Whey is an efficient protein source, so it has a great Amino Acid ratio.  4 grams of Glutamine are added to increase muscle strength along with 5 grams of BCAA’s (Branch Chain Amino Acids).

Gold Standard doesn’t contain any additives or fillers.  It is gluten-free but does contain milk products.  There is an “all natural” Gold Standard Whey as well.  See My full Gold Standard Whey Protein Review

Gold Standard Positives

  • 24 grams of protein per serving
  • Added Glutamine and BCAA’s
  • Low in fat and carbohydrates
  • Whey isolate digests well
  • Only 120 calories
  • Gluten-free

Potential Negatives

  • Sucralose sweeteners in certain flavors
  • Natural and artificial flavoring

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What Is the Best Protein Powder for Weight Loss for Men - Orgain organic protein powder containerProduct:   Orgain Organic Protein Powder

Price:      $$
Container size:  20 servings
Protein Per Serving:   21 grams
Rating:  4.2 out of 5
Orgain Organic at orgainorgannic.com
Guarantee:  30 day satisfaction guarantee

This is the best selling Organic plant based protein on the market.   It’s a mixed plant protein powder, so it includes a mix of pea, brown rice and chia seeds.

Plant source blends make a more well rounded than any singe plant protein.  Because of this, it contains all 21 essential Amino Acids.

Orgain comes with 6 grams of dietary fiber to help you feel fuller.  21 grams of protein is a great quantity for a plant protein.  It contains zero grams of sugar and is sweetened with Stevia.  It’s also low in calories and carbohydrates.

See My full Orgain Organic Protein Powder Review

Orgain Organic Positives:

  • 100% Organic
  • Mixed plant, so it contains all Aminos
  • 21 grams of protein
  • Low in calories and carbohydrates.
  • Vegan
  • No artificial ingredients
  • Zero sugar

Potential Negatives:

  • Must take 2 scoops per serving
  • Taste a bit bland
  • Sweetened with Stevia
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What Is the Best Protein Powder for Weight Loss for Men - BSN isoburn protein powderProduct:   BSN ISOBURN – Lean Whey Protein Powder

Price:      $
Container size:  20 servings
Protein Per Serving:   20 grams
Rating:  4 out of 5
BSN at gobsn.com
Guarantee:  30 day satisfaction guarantee

This is a great 100% whey isolate from the BSN product line.  ISOBURN is one of the only protein powders that are streamlined specifically for fat burn.  L-Carnine is an important Amino Acid and a thermogenic ingredient that is known to work for weight loss.

Although 20 grams of protein is on the low end for a whey protein, this is still sufficient enough for proper muscle growth.  There are other thermogenic properties added, including green coffee extract, pomegranate, and polysaccharides.

Even though this contains thermogenics, it is still considered to be stimulant free.  This is another low carb and calorie powder.

Here are my reviews on some other BSN Exercise Supplements

ISOBURN Positives

  • Fat burning support from L-Carnitine
  • Supports muscle recovery and weight loss
  • 300mg of green coffee extract
  • 300mg fat oxidation blend
  • Stimulant free fat burn
  • Added vitamins and minerals
  • 120 calories

Potential Negatives

  • Lower protein concentration for whey
  • Contains artificial flavor and sweetener
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What Is the Best Protein Powder for Weight Loss for Men - Vegan one organic protein powderProduct:   Vega One Organic Protein Powder 

Price:      $$$
Container size:  17 servings
Protein Per Serving:   20 grams
Rating:  4.0 out of 5
Vega at myvega.com
Guarantee:  30 day satisfaction guarantee

Vega One is the second Organic plant based protein powder in this review.  Vega is packed with more vitamins, minerals and Omega 3’s as well as probiotics and antioxidants.

The antioxidants come from the ingredients in cherry and carrot juice. This makes for a healthier and more well-rounded protein supplement.  These additional benefits account for the higher price.  Vega One has an average amount of protein per serving at 20 grams, but contains only 150 calories and 4 grams of carbohydrates.

The protein sources in this Organic powder comes from pea protein, sunflower protein, and pumpkin seed protein.  This makes Vega a great protein for muscle growth as well since it contains all 21 Amino Acids.  Vega is USDA Organic certified, non-GMO, Vegan, and Gluten-free.

See my Vega One Protein Powder Reviews

Vega One Positives

  • 100% Organic
  • Vegan
  • 20 grams of protein
  • Mixed plant protein high in Aminos
  • High in fiber
  • Contains probiotics and antioxidants
  • No artificial ingredients
  • 1 gram of sugar

Potential Negatives

  • Cost more than average per serving
  • A little higher fat content
  • 7 flavors but some are bland tasting
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What Is the Best Protein Powder for Weight Loss for Men - Isopure protein powderProduct:   ISOPURE – Zero Carb Protein Powder 

Price:      $$
Container size:  44 servings – 3lbs
Protein Per Serving:   25 grams
Rating:  4.2 out of 5
ISOPURE at theisopurecompany.com
Guarantee:  30 day satisfaction guarantee

Here is another whey protein designed for weight loss and muscle recovery.  It is designed to be Keto friendly with low carbohydrates and no disregard for fat content.  ISOPURE contains added Glutamine which is an Amino for adding muscle strength and performance.

This powder has one of the lowest amounts of calories at 110 per serving.  Although this is a dairy based protein, the 100% isolate makes it lactose free.  An added benefit to this powder is that it has a higher than normal quantity of vitamins and minerals added.

ISOPURE Positives

  • Zero carbohydrates
  • 25 grams of protein
  • Added Amino Glutamine
  • High quantity of vitamins and minerals
  • 100% whey isolate
  • Weight management support
  • 110 calories
  • Gluten and lactose free
  • Supports ketogenic macros

Potential Negatives

  • Low amount of fiber
  • Contains artificial sweetener
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what is the best protein powder for weight loss for men - garden of life whey protein powderProduct:  Garden of Life Sport Whey Protein Powder

Price:      $$
Container size:  20 servings
Protein Per Serving:  24 grams
Rating:  8 out of 10
 Garden of Life at gardenoflife.com
Guarantee:  30 day satisfaction guarantee

This is another great whey protein that is fortified with even more amino acid proteins.   It includes additional BCAA’s and glutamine.  All of this comes with only 120 calories per serving.

Even though this is not an Organic product, the dairy is isolated from grass fed, free range cows.  This means that there are no hormones, antibiotics, or GMO’s.  No artificial ingredients either.

Garden of life protein powder also contains probiotics for digestion and immune support.

See my full review of Garden Of Life Whey Protein Powder

Garden of Life Whey Positives

  • 24g grass-fed whey protein per serving
  • 6g of BCAAs
  • 4g of glutamine & glutamic acid
  • Includes probiotics to support immunity
  • No added hormones, no antibiotics, non-GMO, gluten-free
  • No artificial ingredients or preservatives
  • Only 120 calories per serving
  • No added sugars

Potential Negatives

  • Not Certified USDA Organic
  • Contains small amounts of Lactose
  • Sweetened with Sucralose
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Ingredients That Make The Difference

What is Post Workout Protein - Amino acid logoBoth pre workout and post workout supplements have ingredients that are specifically designed to maximize their effects in your body.  Post workouts manufacturers spend a lot of time and money paying nutritional scientists to align the ingredients, quantities, and ratios of their products just right.

Protein is made up of chains of Amino Acids.  They work to provide protein synthesis and by metabolizing waste to produce new cells in the muscle.  These include essential Amino Acids and BCAA’s (branch chain amino acids).

Aminos are the main ingredient to stimulate muscle growth and repair.  Most protein powders contain between 15 and 25 grams per serving.  Since I’m on a high protein diet myself, the more the better.

Most of these powders also contain additional vitamins and minerals such as vitamin D, vitamin C, Calcium, Iron, Sodium, Potassium,  These help with muscle soreness and fatigue.  Your muscles need all of the nutrients they can get to help them recharge.  Some post workouts are so packed with nutrients that it is better than taking your daily supplement pills.

Types Of Protein Used For Powders

Post workout protein powders are made with either animal proteins, plant proteins or whey proteins.  Whey protein (comes from dairy) is the most popular and my personal favorite.  It has been highly studied and has shown to produce the best muscle growth results because it has the highest concentration of Amino Acids.  However, it is not recommended for people that are lactose intolerant.

digestive-supplementsCasein protein powder (also from dairy) contains enzymes to help your body digest the ingredients more efficiently and more slowly over a longer period of time.  This enables the Aminos to be distributed better for when the body most needs them.  It will also help to keep you feel fuller for longer.

Milk based powders contain proteolytic enzymes such as proteases, peptidase, peptin, trypsin, chymotrypsin, bromelain, papain.  These help with digestion.

Plant based protein powders are healthier but have less concentrated Amino Acid proteins.  They are also an excellent source of fiber and other nutrients.  These types of proteins can be made with pea, hemp, brown rice, chia seeds, pumpkin seed, or mixed plant proteins.

Mixed plant proteins such as the brand, Orgain Organic Powder are better for muscle growth because they contain the entire spectrum of Aminos.


Check out the Best Pre Workout Supplements


Most Effective Way To Take Protein Powder

What is Post Workout Protein - alarm clockLet’s talk briefly about the timing for taking your post workout.  There is a specific window of time after your workout that is basically the “sweet spot”.  This is when your body will optimize the proteins and nutrients that your post workout provides.

Although this is not critical, may trainers recommend getting in your protein around 45 minutes after your workout.  Immediately after exercise, your blood is still pumping through the veins in the muscles and organs, not your digestive tract.

As you get further away from the completion of your workout, your body will be more readily available to receive nutrients in the stomach.  If you can’t make this window, try your best to drink your shake within the first few hours afterward.

Quantity Of Protein Powder

The quantity that you take is another important factor.  A serving of post workout protein powder should be about 20 grams or more.  Depending on many factors, you may want to consume more than this.  These factors include your fitness goals and metabolism but most importantly your weight.  These factors influence how much your body will need.

If you are trying to grow muscle, try to get all of the protein that you can throughout the course of the day.  After working out it is recommended to take 20-40 grams or two servings.  For maximum growth, shoot for 1 gram of protein per pound of body weight per day.  Not all in protein powder of course.

To blend these protein powders, all you need is a shaker and some water or milk.  I prefer to use unsweetened almond milk with mine.  Many serious athletes and gym goers take additional recovery supplements after their workout including Creatine and BCAA’s.  These are taken along with your protein powder.  These supplements abide by the same timing rules for consumption.

If you have any questions or comment about post workout protein timing or dosage, please leave a message below and I will respond.


The Post Workout Protein Conclusion

What is Post Workout Protein - ON gold standard whey protein review - container of gold standardThe answer to, what is post workout protein is very simple.  It’s a combination of the critical Amino Acid proteins and other nutrients that provide the best muscle recovery after exercise.  Post workout supplements jump start your recovery after a workout.

It is very important to give your body the protein and nutrients it needs at the time it needs them.  Tons of research has been poured into these powders to formulate the ingredients and proportions to achieve maximum muscle growth.

Protein powder is an inexpensive, healthy, nutritious, low calorie, choice.  Of course, if your schedule allows and if you have the time, it is always recommended to eat a well balanced, high protein meal over a supplement.

If you are interested in getting toned, protein powders are one of the best supplements to use for long term weight loss.  Protein will make you feel fuller and it is low in calories.

If you have any comments or questions on “what is post workout protein”, please leave a message at the bottom and I will respond.


See the Best Protein Powders for Men and for Women



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