Written by: Stephanie Box



Time to read 7 min

Wiktoria Alexandersson, Sports Nutritionist and Strength Coach

This article has been reviewed by and is endorsed by Wiktoria Alexandersson, qualified Sports Nutritionist and Strength Coach. Check out Wiktoria's Instagram.

Protein doesn’t just help you build muscle; it helps you rebuild muscle.

Protein is an essential macronutrient that is crucial to a healthy diet. People don’t just drink protein shakes because they taste good; they do it because it helps them build muscle and optimise recovery while dealing a pivotal hand across a range of functions within your body.

Not just for the gym folk, protein is important for anybody looking to follow a healthy and balanced diet while fuelling your body with the essential nutrients that it needs to keep up with your day-to-day life.

These supplements aren’t just designed for post-workout recovery (despite that being their most popular use). Protein is one of the building blocks of bone, muscle, and skin and is required by the body to produce hormones, enzymes and other chemicals. Protein plays a role in weight management, muscle growth, recovery, nutrition, and immune function, making it necessary for people from all walks of life (Leonard, J. 2023).

Whether you play football a few times a week, play rugby at a competitive level, take part in any social or team sport or work a physically demanding job with no time for rest (yes, this is directed at all of you tradies), consuming enough protein each day is essential in helping to repair and build muscle so that you can go again tomorrow without sore joints and aching muscles.

Is protein good for muscle recovery?

Protein is essential when it comes to repairing damaged muscles and tissues after a good workout session. The most convenient way to provide your body with the necessary protein to optimise your muscle recovery is by consuming protein powder after a training session, sports event or an exhausting day of labour. Protein powders come in different forms and are easily digestible, making them perfect for a post-exercise refuel. Ensuring that your body receives enough protein contributes significantly to muscle recovery and faster muscle and tissue regeneration (Semeco, A et al. 2023).

Regular exercise puts a strain on your muscles, making them go through a process of damage and repair. This is where protein becomes an essential nutrient in your post-workout routine. Protein is the building block for muscle tissue repair and regeneration. Through a process called protein synthesis, the amino acids that form proteins come together to form new muscle fibres and repair the damage caused during a workout. Consuming protein right after a workout supports quick muscle recovery, repair and growth (Kreider, R et al. 2009).

Does not eating enough protein cause muscle loss?

If you don’t consume enough protein, you can lose muscle mass. Protein plays a pivotal role in the growth and maintenance of muscle mass, so if you’re deficient in your diet, you may start to lose muscle mass (Mitchell, K. 2023).

Low protein intake is particularly harmful during intense physical activity that causes muscle damage, such as weightlifting or high-intensity interval training. Therefore, it's essential to consume enough protein to ensure muscle growth and repair. Not consuming enough protein while still continuing to push your body through strenuous activity can lead to muscle weakness and wastage, which in turn can lead to injury and decreased mobility (Mitchell, K. 2023).

How much protein for muscle recovery?

When it comes to muscle recovery, there's no denying that protein is a key player in the game. But just how much protein is needed to ensure optimal recovery after a workout? While there is no one-size-fits-all answer to this question, experts generally recommend consuming 20-25 grams of protein within 30 minutes to an hour after exercising (Patel, K. 2023).

Obviously, this number may vary based on your age, gender and training frequency. It is estimated that athletes require a higher dose of protein in the region of 1.2 - 2.3 g/kg of protein compared to somebody undertaking less training (Village Health + Wellness Club. 2020).

For an easy and convenient way to get that protein fix, many athletes and fitness enthusiasts turn to protein powder for recovery. Whether you opt for whey, casein, or plant-based protein powders, these products can provide the building blocks your muscles need to repair and rebuild after a tough workout.

What is the best protein powder for muscle recovery?

ATP Noway

If you’re looking for a combination of recovery & results, ATP Science’s Noway collagen protein is the perfect option. Did you know that collagen is the most abundant form of protein in your body? Collagen protein is a great recovery source for a weary, overworked body, supporting joint and ligament repair as well as reduced muscle soreness and recovery.

ATP Science’s formula delivers these benefits in abundance, delivering hydrolysed collagen protein, this all-natural, dairy-free formula is perfect if you’re looking for a great recovery protein that can support you.

Rule 1 Protein

Rule 1 is one of the most dependable protein powder manufacturers in Australia, delivering consistently high-calibre protein powders that are clean and effective. R1 Protein is designed to optimise your muscle recovery, delivering 100% whey protein isolate and hydrolysed whey protein to fuel muscle repair and growth.

Formulated without any fillers, concentrates, gums, gluten or fat, this ultra-pure recovery protein is pure, practical and nourishing, helping you improve your diet and fuel your muscles with the nutrients necessary to grow and repair. Don’t let muscle fatigue mess with your performance. Whether you’re recovering after the gym or refuelling after a day on the job site, R1 Protein can deliver.

Evolve Reload

Evolve Reload is considered the ultimate recovery matrix (and for good reason), delivering a combination of hydrolysed WPI, rapid absorption carbs, creatine, BCAAs and L-glutamine. Trust us, you won’t find a more complete formula. Whether you’ve trained like a gladiator, spent 12+ hours labouring on the job site, are nursing bruised muscles after an NRL game or simply aren’t consuming enough necessary nutrients during your day, Evolve Reload will help you… reload.

This cutting-edge formula is arguably the best recovery protein powder in Australia, utilising waxy maize for rapidly absorbing carbohydrates while delivering all of the nutrients in a fool-proof formula. With no banned substances, this formula is effective, reliable and detailed.

BSN Syntha-6

Okay, this formula is next level. BSN Syntha-6 is a recovery protein powder packed with a premium protein created to accelerate your muscle recovery. This more-protein, less-carb formula is supercharged with six different types of protein to deliver unreal results. Syntha-6 has perfected the time-release blueprint, offering six different types of proteins that are all digested at different rates to help sustain your blood amino acid levels for longer.

When it comes to recovery, BSN Syntha-6 has got you covered. With a full spectrum of BCAAs and a mix of fast, medium, and slow-digesting proteins, this powerful blend is designed to support your muscles. Packed with fibre, healthy fats, vitamins, minerals, and digestive enzymes for protein utilisation and intestinal health, Syntha-6 represents a complete and effective way to bounce back after a tough workout.

Optimum Nutrition Gold Standard Casein

When it comes to the casein vs. whey debate, a good casein protein like ON Gold Standard Casein can deliver a slow-digesting alternative that is fortified with all of the amino acids that your body needs to recover.

This formula delivers micellar casein protein derived from milk and is known for its ability to gel during digestion, gradually releasing amino acids over up to 8 hours. With low carbohydrates, fats, and sugar, and high amounts of BCAAs, glutamine, and glutamic acid, Gold Standard Casein is an ideal choice for recovery.

Max’s Anabolic Night

If you’re looking for a slow-release recovery protein to fuel your recovery and growth, Max’s Anabolic Night provides the perfect solution. With a blend of micellar casein & casein, this formula contains BCAAs and glutamine to optimise your recovery overnight, ensuring you wake up ready to tackle another day.

This protein digests over 8 hours to support your anabolic system all night. Whether you train late at night, compete in team sports late at night, or exhaust your muscles across a hard day of work, Max’s Anabolic Night can ensure that when you wake up the next morning, your recovery is taken care of. Tradies, we recommend this supplement for you!

Muscle Nation Custard

Muscle Nation Custard delivers a high-protein, low-calorie casein blend that is perfect if you’re trying to recover at the end of a huge day. Packed with over 20g of slow-digesting casein protein, this game-changing formula nourishes your muscles while fuelling your growth and repair over a sustained period.

This formula goes beyond the bare minimum when it comes to recovery. Muscle Nation Custard is fortified with glutamine to support your immune system and gut health, all while combating muscle breakdown. Plus, with 3g of fibre, it helps increase satiation, promote gut health, stabilise blood sugar levels, and reduce cravings.

The bottom line

Your body needs protein to thrive. Whether you’re training two days a week or five, spending three hours on the job site or twelve, or simply enjoy a social game of football once or twice a week, your body needs protein to recover, repair and grow. Protein provides the necessary amino acids that the body needs to help repair these tears and build new muscle fibres. The faster your muscles can recover, the faster you can get back into shape and perform at your best.

If you want to learn more about how protein supports muscle recovery or need help finding the best recovery protein powders to suit your needs, our friendly team at ASN can help you. Just head in-store or reach out online.


Leonard, J. 2023, ‘What are the benefits of protein powder?’ Medical News Today, accessed 17 July 2023, https://www.medicalnewstoday.com/articles/323093#_noHeaderPrefixedContent

Semeco, A et al. 2023, ‘Post-Workout Nutrition: What to Eat After a Workout’, Healthline, accessed 17 July 2023, https://www.healthline.com/nutrition/eat-after-workout

Patel, K. 2023, ‘How Much Protein Do You Need After Exercise?’ Examine, accessed 17 July 2023, https://examine.com/articles/second-look-at-protein-quantity-after-exercise/

Village Health + Wellness Club. 2020, ‘How Much Protein To Optimise Recovery?’ Village Health + Wellness Club, accessed 17 July 2023, https://www.villagegym.co.uk/blog/how-much-protein-to-optimise-recovery/#:~:text=It%20is%20well%20established%20that,facilitate%20recovery%20and%20training%20adaptations.

Mitchell, K. 2023, ‘What Happens to Your Body if You Don’t Eat Enough Protein?’ Miami Herald, accessed 17 July 2023, https://www.miamiherald.com/reviews/what-happens-to-your-body-if-you-dont-eat-enough-protein/#:~:text=You'll%20lose%20muscle%20mass,start%20to%20lose%20muscle%20mass.

Kreider, R et al. 2009, ‘Protein for exercise and recovery’, National Library of Medicine, accessed 17 July 2023, https://pubmed.ncbi.nlm.nih.gov/20048505/