Supplementing with a protein powder post workout has been proven time and time again to be beneficial for muscle and strength gains.  When done right, it is the quickest way to get nutrients to your muscles, preventing a catabolic state (starving your muscles).

Drink protein powder within 1 hour after completing your workout.

Consume a 2:1 ratio of carbohydrates and protein.  Example: 40 grams of carbohydrates (banana, oatmeal, apple, etc.) with 20 grams of protein.  Do not include fat, which slows down digestion.

Mix your powder with almond milk, coconut milk, fat free milk, water or even coconut water, to avoid fats AND to optimize the flavor.  I mean, water if OK, but milk is creamy!


Choose a Whey Protein Concentrate or Isolate or a Pea/Rice/Cranberry Vegan blend.  These are the fastest absorbed proteins at the highest quality.

Careful with “added ingredients”, tons of sugar, and even more dangerously-fake sugars.

Within 2 hours after your protein shake, eat a balanced meal.  Be careful with meal replacements.  It’s better to eat real food.  Only use protein powder as a meal replacement when in a bind (like traveling on the road).

Want a little extra?  Protein powders with added creatine, glutamine, glucosamine, taurine and leucine are an added benefit.  Intense training uses the stored aminos as muscles are breaking down from activity.  Your muscles are primed to maximize the absorption of these aminos right after a training session.  Taking these supplements post workout minimizes the time your muscles are depleted and maximizes the time your body is in recovery mode.

Lastly, taking protein supplements before bed has become very popular because it too is a crucial (I’d easy argue the MOST crucial) time for muscle recovery.  Yes, sleep is that important.  So to boost the recovery benefits of sleep, adding a slow digesting protein is common.  We suggest a Casein Protein (I find it too heavy on the stomach) or the SFH Fuel (with apple pectin to aid in the slow digestion).

Your nutrition coaches on staff are here to help you pick a great protein supplement that’s right for you.  If you’d like us to review your label send us a picture of the nutrition label.