Post work out/recovery shake

Anything in the whole protein world is as foreign to me as China. But I've heard that a good recovery shake helps a ton with soreness. What should be in a post work out shake? Is there a certain protein or is all protein the same?

I read on a site a year or more ago that most any powdered protein that passes a simple math test is OK. Some others on here more serious about this may have better advice.

The article said to look at the label. Divide the protein grams by the serving grams and shoot for 80% or higher. Lower percentages have more "filler." I don't think I ever found anything like that in Walmart.

I also try to avoid what may be overpriced hype as well. Protein brand opinions are plentiful, depending on where you look online. I'm buying Myology Whey Isolate from Puritan's pride. It hits over the 80% mark on that simple test. The Vanilla and Chocolate are quite good. There are some brands that are probably twice the price that don't have any higher protein percentage.

Some other articles I've read lately spoke highly of LGlutamine before and after a workout. Most labels leave off the L in the name. Walmart has some Body Fortress Glutamine in stock at a decent price.

The big names are more or less the same stuff. I would avoid Wal-mart type brands, some have been known to pump a bunch of nitrogen filler in to show more protein than is actually there. I would not bother going for the fancy hydrolized stuff.

Optimum Nutrition Gold Standard has been around for ages. I like Dymatize flavors as well.

ON Gold Standard

Thanks guys

Look at jym supplements. He has a wealth of info along with a phD in the subject. I'm very picky about supplements since it's not a regulated industry.

Frog Fuel for me, the green packs. Getting back on the weights next week, time to get back into shape.

never trust a skinny chef

I stopped buying protein shakes years ago. I just eat right after I work out. Eat right, and you don't need those other supplements.

While I don't disagree, I will say it is hard to eat all the calories needed when you are a hard gainer like me. I'm 6' 6" and 180 lbs, very low body fat. I struggle to gain and the shakes definitely help. I drink 3 to 4 a day depending on what I do and what else I eat.

It is easy to add fats to food. Healthy calories are easy to add to a diet. A little butter, or MCT oil can add lots of easy healthy calories.

Not a lot of protein in butter and MCT oil though, right? I don't have a job that allows me to stop working and eat protein packed meals multiple times a day, but I can easily stop for a minute and slam a protein shake. So, for me, they are beneficial. Btw, I consume a ton of MCT oil... definitely agree that it's good stuff

After 8 months of letting myself go, doing lots of 12 oz curls and overeating, I finally got back in the gym today. Had a good 2 hr session, woo. 1.5 hrs on the weights & .5 hr cardio. Long way to go but good to get back after it.

whey is a really good easily absorbable protein. I noticed a huge difference in recovery after starting it. Optimum Nutrition has some good products, I am using the performance whey isolate.