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 ideal way to get your protein intake is to consume a whey protein isolate like Optimum Nutrition 100% Whey Gold Standard, Double Rich Chocolate, 5 Pound.

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 from protein 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 Optimum Nutrition 100% Whey Gold Standard, Double Rich Chocolate, 5 Pound , 30-50 grams of dextrose, 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.