Protein is the building block of muscle building. According to research, people who are involved in a muscle building routine should consume 1 gram of protein per pound of bodyweight. For example, if you weigh 150 pounds, you'll need 150 grams of protein daily divided equally in 4-6 meals.

One of the big mistakes of not gaining muscle mass is not eating enough protein. Protein consists of amino acids which are crucial for muscle maintenance and for muscle repair as well notably post-workout. So the answer to this common question "Do you need protein after a workout?" is a resounding yes. I still remember during my early weight training days I didn't pay much attention to my post-workout nutrition. After a workout, your muscles are depleted, your glycogen stores are emptied and your body is hungry for nutrients.

Protein and carbs intake are fundamental at this critical point in time. Many people call this the "window of opportunity" whereby you have several minutes up to one hour to "refuel" your body for recovery and restore it for muscle growth. If you don't take protein within minutes after your workout, it's like your training efforts will be in vain. Your body will become catabolic instead of anabolic which is gaining muscle. Since you want to build muscle, this is very detrimental to your goal.

A liquid meal is highly advisable post-workout for fast absorption and the optimum way to get your protein intake is to consume a 100% whey isolate shake which has undergone cross flow micro-filtration or cold-filtration but not ion-exchanged. All of these are virtually fat-free and cholesterol-free and don't contain lactose. So if you're lactose intolerant, whey isolates are recommended. The main difference between ion-exchanged and the other processes is the protein has been denatured to some degree in the former and not in the latter. Pure undenatured whey isolate is actually the best money can buy. For that, I recommend Integrated Supplements 100% Natural Whey Protein Isolate but a protein blend consisting of whey isolates, egg albumen and caseins can work equally well. Gaspari Nutrition Myofusion is your best bet for that. For hard gainers who want to add more size, you'd be better off with a quality weight gainer like BSN True Mass. True Mass has a perfect blend of protein.

Post-workout is the only time when a protein shake is best consumed. One scoop of whey isolate yielding 22 grams of protein is usually enough for muscle repair and rebuild in most individuals. At most, some people will use 2 scoops but usually their protein needs are higher since they weigh more.

Carbs also play a vital role as they replenish your glycogen stores and help shuttle the amino acids faster to your muscle cells. Your glycocen stores are your sugar storage cells and the latter fuel energy during your workout. Many weight lifters and fitness trainers recommend some fast-acting carbs like glucose, dextrose or waxy maize. These are basically simple sugars with a high Glycemic Index(GI) and they enter the bloodstream fast to provide instant energy for your exhausted body which you badly need.

Here is a simple and fast way to consume your protein after a workout. 1-2 scoops of Integrated Supplements 100% Natural Whey Protein Isolate or Gaspari Nutrition Myofusion, 30-50 grams of dextrose, 12-16 oz of water. If you're using BSN True Mass, use 2-3 scoops with 30-50 grams of dextrose and 12-16 oz of water. Use a blender or protein shaker to create a nice refreshing protein shake. Use the protein shaker to carry your post-workout drink when you go to the gym and put in fridge, hence you can have it instantly after your workout.