I've started a 60 min Zumba class 2 times a week. My body is pretty fatigued after and so are my muscles. I've read protein after a work out. But how much?

Thanks!

Just a regular dose.....such as a the standard pre-mix shakes (11 oz size, I think?) or the normal serving size of the powder, Water & ice in a shaker bottle. I'll often make one with more ice than normal.....leave it in my car and sip on it after walking out of the gym.

If you are weight training and want to cut down on the muscle soreness.....look for a low carb BCAA powder that mixes well with water and sip on that during your workout. Some of them taste great and really do help.

20-25g within 30 minutes post-workout is what I've read is recommended and that is what I shoot for. I take a half of bottle of Isopure. I prefer to drink my Protein so I'm getting hydration and protein.

I just drink my 11oz. Premier Protein shake, it has 30grams of protein, 1 gram of sugar.

I miss my workouts!

A normal size shaker bottle is enough post workout.