Just remember: All powders are not created equal. Certain varieties are hydrolyzed (a fancy term meaning partially broken down), which means they can be absorbed faster into the muscle—hence quicker recovery.
Size also matters. Don't look to shake up an entire jug. It appears that 20 grams of protein taken within two hours after exercise is the most effective amount to maximally promote muscle growth. A heavier dose likely won't produce any major added benefit and may present potential complications in those with kidney problems.
More from Greatist: How Much Protein is Too Much
Feel the Pow(d)er: Your Action Plan
Getting in protein after a workout looks to be a definite way develop an Arnold-worthy physique, but the form and variety may come down to personal preference. Whole-food sources can provide all of the building blocks necessary for a full recovery, but lugging a turkey sandwich to the gym in a lunchbox isn't nearly as fun as it was in grade school! Also, some gym-goers might find it hard to force down food after exercise. The reason: During exercise, blood makes its way from the stomach to the working muscles, making it hard to digest whole foods right away.
Still, protein powder isn't for everyone, and it certainly doesn't replace whole food. While it can provide a convenient post-workout fix, whole foods should comprise the bulk of any diet. The most widely used variety, whey protein, may not be appropriate for lactose-intolerant folks or those living a vegan lifestyle (although vegan-friendly varieties like hemp, soy, and brown rice are now available). The key is finding the most convenient (and enjoyable) method for you—and leaving the hard work for the weight room floor.
More: Are You Eating Enough Protein?
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