After a workout, it is essential to provide your body with the resources it needs to recover so that the muscles come back stronger and bigger. The recovery and repair process after a workout is just as important as the workout itself. It is a myth that suggests that you need to get your protein shake in as fast as possible after a workout. The best guideline to try to get is at least a minimum of 20 grams of protein within an hour and a half of finishing your workout. It is generally a good guideline to aim for taking down protein within that hour and a half after finishing your workout.
The best protein sources post-workout are whey protein, casein, and milk. Whey protein is a fast-digesting protein source which is especially beneficial if you train on an empty stomach. It’ll digest quickly and cause a rapid spike in amino acids that will quickly become available for your body to use for muscle repair and recovery.
Casein is more effective than whey at preventing muscle protein breakdown and may also be more beneficial for fat loss due to the fact that it digests slower.
Milk is also a great option since both casein and whey are derived from cow’s milk, and milk does seem to be an equally excellent option.
Other best foods to eat after a workout include eggs, sweet potatoes, quinoa, chicken, avocado, salmon, and rice. These foods have a good balance of protein and carbohydrates, vitamins, and minerals.