To make the most of your training, consume a meal, either whole-food or liquid form, within an hour after your workout containing both fast-digesting carbs and protein. This will prevent your body from using its own muscle tissue for energy and help encourage muscle synthesis.
http://www.mensfitness.com/nutrition/what-to-drink/trainer-qa-how-much-protein-do-i-need-after-a-workout
Post-Workout. Now that we’ve got our workout for the day under our belt, let’s see what our nutritional options are after we leave the gym. For up to two hours after an intense workout, our muscles are ready to respond to whatever we put into our bodies.
http://www.medicaldaily.com/prepost-workout-nutrition-what-you-should-eat-and-after-gym-build-muscle-296448
Nutrition experts agree that a small carb-dense meal 30 to 60 minutes before your workout is optimal for keeping your muscles fueled up and getting a head start on post-workout muscle recovery.
http://www.medicaldaily.com/prepost-workout-nutrition-what-you-should-eat-and-after-gym-build-muscle-296448
Glycogen, or the body’s storage of carbohydrates that is depleted as you workout, is essential to keeping your muscles fueled during an intense workout. Your first two to three meals of the day before your workout should include a balance of carbohydrates and protein (2:1 ratio), but remember not to overdo it.
http://www.medicaldaily.com/prepost-workout-nutrition-what-you-should-eat-and-after-gym-build-muscle-296448
For the average dude going about it naturally, there is only so much protein the body can use for tissue construction.” That translates to just under 1 gram of protein per pound of bodyweight per day. Consume any more, and it’s likely just going to waste. In terms of timing, you’ll often hear individuals reference the “anabolic window” - a period of time after your workout that leads to the best recovery. Usually this time frame ranges between 45 minutes to an hour post-workout.
http://www.mensfitness.com/nutrition/what-to-drink/trainer-qa-how-much-protein-do-i-need-after-a-workout
Around 30 minutes after my post-workout protein shake and two rice cakes, it’s time for dinner, which looks like a piece of chicken breast, tilapia, or lean steak, three-quarter cups of brown rice, a cup of vegetables for carbs, and half of an avocado for healthy fats.
http://www.medicaldaily.com/prepost-workout-nutrition-what-you-should-eat-and-after-gym-build-muscle-296448
There’s no question that protein is a much-needed nutrient in terms of building muscle and improving your numbers in the gym.
http://www.mensfitness.com/nutrition/what-to-drink/trainer-qa-how-much-protein-do-i-need-after-a-workout
It contains 10 percent leucine while other animal-based proteins have as little as 5 percent. And while the majority of your diet should consist of whole foods, whey powder is an easy and inexpensive way to make sure you’re getting enough protein on a daily basis, Aragon says.
http://www.menshealth.com/fitness/how-much-post-workout-protein-do-you-really-need
My personal eating regimen in the 30 minutes after a workout includes a protein shake consisting of 2 egg whites (to add protein and thicken your shake in the blender), 2 tablespoons of Greek yogurt, a scoop of protein powder, half of a banana, 1 teaspoon of cinnamon, a cup of water or milk, and handful of ice.
http://www.medicaldaily.com/prepost-workout-nutrition-what-you-should-eat-and-after-gym-build-muscle-296448
Your Privacy Rights Canadian Customers. Protein is essential for maintaining and building muscle, but you don’t need to gulp down a carton of raw eggs like Rocky to get the maximum benefit. Consuming 20 grams of protein after your workout should do the trick, report British researchers. In the study, 48 men ingested zero, 10, 20, or 40 grams of protein immediately after a strength workout. The 20-gram and 40-gram doses more effectively stimulated muscle protein synthesis—the process that helps promote the muscle repair and growth after exercise—in participants than the lower amounts.
http://www.menshealth.com/fitness/how-much-post-workout-protein-do-you-really-need
how much protein should you have after a workout
You should 20 grams of protein have after a workout.  You should have 20 grams protein after a workout.