The amount of protein and water you need on days you go to the gym can depend on various factors such as your age, gender, weight, fitness goals, and the intensity and duration of your workout.

As a general guideline, the American Council on Exercise recommends that adults consume 1.2 to 1.7 grams of protein per kilogram of body weight per day to support muscle repair and growth.

In terms of water, it is important to stay hydrated both before and after exercise. The National Academies of Sciences, Engineering, and Medicine recommends that adult men and women drink at least 3.7 and 2.7 liters of water per day, respectively. On days that you exercise, it is important to drink enough water to compensate for fluid loss through sweat, which can vary greatly depending on the intensity and duration of your workout.

It's also important to consult a healthcare professional or a registered dietitian to determine the right amount of protein and water for your specific needs.
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