Protein is important for your muscles to repair and build after an intense workout or a long run. If you don't feel like a meal, a post workout protein drink is the quickest way to get it. This guide explains how much protein the best protein drink after workout should have, the timing of when to drink it, which is the best post workout protein drink for achieving a goal and how to make a good protein drink after workout at home with Indian ingredients like milk, curd, sattu and banana.
Quick Answer: What Is the Best Protein Drink After Workout?
The best protein drink after workout gives about 20-40 g of high-quality protein, as recommended by the International Society of Sports Nutrition (ISSN) per serving. A whey shake made in milk or water is the most common best protein drink after workout. Milk, lassi, soy milk and sattu drinks also make a good protein drink after workout. If you run, a protein drink after running should also include carbohydrates, such as banana or oats, to replenish your energy stores.
Why Have a Post Workout Protein Drink?
Exercise, particularly strength training, causes small damage in muscle fibres. Protein supplies the amino acids that rebuild them, and a protein drink after exercise provides them quickly. The ISSN nutrient timing position stand says that eating high-quality protein from immediately after to 2 hours after exercise stimulates a strong rise in muscle protein synthesis. A protein drink after exercise is just a convenient way to do so.
A post workout protein drink is beneficial in the following ways:
- Helps repair and build muscles.
- Helps you reach your daily protein target, which the ISSN puts at 1.4-2.0 g per kg of body weight for most active individuals.
- Digests quickly and is easy to take to the gym.
- After long sessions, a protein drink after exercise with carbs and fluid can help recovery.
How Much Protein Should the Best Protein Drink After Workout Have?
According to the ISSN, a serving should give around 0.25 g of protein per kg of body weight, or 20-40 g, with 700-3,000 mg of leucine. That allows you to have a simple protein drink after workout guide and protein drink after exercise guide:
| Body weight | Protein per protein drink after exercise (0.25 g/kg) |
|---|---|
| 50 kg | About 13 g |
| 60 kg | About 15 g |
| 70 kg | About 18 g |
| 80 kg | About 20 g |
| 90 kg | About 23 g |
Many people round up to 20-25 g. More isn't necessarily better: a good protein drink after workout fits into your daily protein, distributed throughout the day between meals every 3-4 hours, as the ISSN recommends.
When Should You Have a Protein Drink After Exercise?
There's no need to hurry. The ISSN states that the best timing is likely a matter of individual tolerance, and that benefits come from protein before or after training. If you ate a protein-rich meal 1-2 hours before training, a protein drink after exercise can wait until your next meal. If you trained fasted (for example, early in the morning), have a protein drink after exercise soon after training.
Best Post Workout Protein Drink Options in India
Here are a few examples of the best post workout protein drink, along with approximate protein. Milk and pulse values are approximate averages from ICMR-NIN (milk 3.1 g of protein and pulses 22.8 g of protein in 100 g of each); see labels for packaged items.
| Best post workout protein drink | Approx. protein | Best for |
|---|---|---|
| Whey protein shake (1 scoop) | Check label; often 20-35 g | Muscle gain, convenience |
| Milk, 300 ml | About 9 g | Budget, recovery |
| Whey + milk + banana smoothie | Whey + about 9 g | Muscle gain, protein drink after running |
| Sattu drink (40 g sattu) | About 9 g | Vegetarian, summer |
| Lassi or chaas with added whey | Depends on whey | Vegetarian, hot days |
| Soy milk, 300 ml | Check label | Lactose-free |
| Ready-to-drink protein shake | Check label | Travel |
Whey Protein Shake
Whey digests quickly, is rich in essential amino acids and leucine, and the ISSN notes it has an advantage for stimulating muscle protein synthesis. For this reason, the whey shake is referred to as the best post workout protein drink for muscle gain. Add it to water to make it low in calories; add it to milk for additional protein and energy.
Milk and Chocolate Milk
Milk provides protein, carbohydrate, fluid and calcium. It is a cheap and good protein drink after workout, and many call it the best post workout protein drink on a budget. Flavoured milk contains extra sugar, so check the label; the WHO suggests limiting free sugars to less than 10% of daily energy.
Vegetarian and Plant Options
Sattu, made from roasted chana, is a traditional Indian drink with pulse protein and a best post workout protein drink for vegetarians in summer. Soy milk and pea or soy protein powders make a good protein drink after workout for people who avoid dairy. Compare them in our plant-based vs whey protein guide.
Protein Drink After Running: What Runners Need
A protein drink after running has two purposes: repair muscle and replenish glycogen, the stored carbohydrate that is used by your legs. The ISSN nutrient timing stand indicates that for situations that require a rapid refuel, carbohydrates at 0.8 g/kg/hour and protein at 0.2-0.4 g/kg/hour may aid in the recovery of glycogen. If you're a recreational runner, a protein drink after running - like a banana-milk-whey smoothie or milk with oats - will suffice.
Tips for a protein drink after running:
- Add carbohydrates to your protein drink after running, such as banana, oats, dates or honey.
- Drink water as well, particularly during the Indian summer - see our guide on how much water to drink a day.
- For long, sweaty sessions, consider electrolytes (and read our electrolyte powder guide).
- If your stomach is upset, keep a protein drink after running light and sip slowly.
How to Choose the Best Protein Drink After Workout
When selecting a protein drink after exercise, a good protein drink after workout, the best protein drink after workout for your goal, or a protein powder, consider the following:
| Check | What the best protein drink after workout should have |
|---|---|
| Protein per serving | About 20-40 g |
| Protein source | Whey, milk, soy or pea; complete amino acids |
| Added sugar | Low; avoid sweetened drinks if losing weight |
| Label and testing | Clear ingredient list, FSSAI licence, batch details |
| Digestion | Lactose-free or plant options if dairy upsets you |
| Goal | Water base for fat loss; milk and carbs for gain or a protein drink after running |
For weight loss, the best post workout protein drink is mixed with water and has no added sugar. For muscle gain, a good protein drink after workout is a shake with milk, banana and oats, which adds useful calories. Women can read our guide on daily protein needs for women, and beginners can read our diet for gym beginners. If you combine cardio and weights, see cardio before or after workout.
Who Should Be Cautious? When to See a Doctor
Increased protein for people with kidney disease should be done only with the guidance of a physician. If you have lactose intolerance, milk allergy or soy allergy, choose a drink that suits you. Diabetics should be careful of sugar in flavoured drinks. Pregnant women, teens and anyone who is on a regular medication should consult with a doctor or registered dietitian before beginning protein powders.
Conclusion
A post workout protein drink provides 20-40 g of good protein if a meal isn't available. Whey is the most popular best post workout protein drink, while milk, sattu and soy are good options. Runners should make a protein drink after running with carbohydrates and fluid. A good protein drink after workout is useful, but total daily protein matters more. Ready to start? GetMyMettle Alpha Whey Protein lists 35 g of protein per scoop on its product page; mix one scoop with 200 ml of water or milk after training.
FAQs
What is the best post workout protein drink for muscle gain?
A whey protein shake with 20-40 g of protein, mixed in milk with a banana, is a popular best post workout protein drink for muscle gain.
Is milk a good protein drink after workout?
Yes. Milk provides protein, carbohydrate and fluid, though you need about 600 ml to reach roughly 19 g of protein.
What is the best protein drink after workout for weight loss?
A whey shake mixed with water, without added sugar, is the best protein drink after workout for weight loss because it gives protein with few calories.
Can I have a protein drink after exercise on rest days?
Yes. Muscles keep recovering on rest days, so a protein drink after exercise on a rest day can help you reach your daily target.
What should a protein drink after running contain?
A good protein drink after workout or run should contain protein plus carbohydrate, such as whey with milk and banana, and you should drink water as well.
Do I need to drink a protein shake within 30 minutes?
No. The ISSN states that the window for consuming a protein drink after exercise will vary from person to person, and that total protein intake throughout the day will have a greater impact.
