First, ignore the conventional wisdom, which says to take protein powders immediately after a workout. “Before, during, and after a workout, carbs are what your body needs. They’re what your body uses for fuel, and what your muscles run on,” says Lewin. “Yes, protein is also important for recovery after a workout, but research shows that at that point, the body needs fuel with a 4-1 or 5-1 ratio of carbs to protein.” Since most protein powders have at least 20 grams of protein per scoop, you’d need about 80 grams of carbs to go with that scoop to get the proper proportion of nutrients !
Post-Workout Performance After you perform a hard workout session, it's important to supply the body with the nutrients it needs to repair those torn tissues and build them up. Protein powder is one of the best ways to do this.* Since protein powder digests quickly in the body, downing a shake immediately after your workout can jumpstart that recovery process.*