Calculate Your Post-Workout Protein Shake
Build the optimal protein shake based on your goals, weight, and workout intensity.
Recipe
300-400ml milk/water + 25-30g whey + banana/oats + peanut butter। Total: 300-500 kcal, 25-35g protein। Post-workout: protein + carbs। Diet: protein + less carbs। MuscleBlaze, Optimum Nutrition, MyProtein India: popular brands।
Budget Alternative
Sattu shake: ₹5-10/glass, 20g protein, 200 kcal! Bihar/UP traditional protein drink। Sattu + water/milk + jaggery + lemon = budget protein shake।
The most overrated supplement in fitness is the post-workout shake — and the most underrated is total daily protein. Timing matters less than total daily intake. Whether you eat protein 30 minutes or 3 hours after training makes a 1-2% difference. Whether you hit 0.7-1.0g/lb daily makes a 20-30% difference in muscle growth. Focus on the total, not the timing.
