Protein powders have long been associated with bodybuilding, and while we’re advocates for protein powder & supplements being for any lifestyle, there’s a reason that those people who are looking to build muscle, turn to protein powder.
Studies have shown that “as the duration, frequency, and volume of resistance training increase, protein supplementation may promote muscle hypertrophy and enhance gains in muscle strength in both untrained and trained individuals. Evidence also suggests that protein supplementation may accelerate gains in both aerobic and anaerobic power.”
When you workout, you create tears in your muscles, which need to repair themselves (this is how muscle is built, on a tear and repair system). Protein helps build and repair muscle, thanks to the amino acids it contains. So having a shake right after your workout will help feed those muscles you've strained during exercise.
Mixing your protein powder with water is the quickest way to get it into your system (around 30 minutes), where it will start to absorb. However, you can use protein powder in whichever way suits your lifestyle: in a shake, stirred into your breakfast porridge or in baking.