Protein is the building blocks of muscle, without enough daily protein you will not build muscle — it’s that simple. The common belief is tat muscle building takes place in the gym when you’re working out. This couldn’t be further from the truth. When you lift weights you’re actually breaking down muscle tissue, tearing it up, literally! This is what makes your muscles up to 20% larger after training. The actual muscle building process (growth of lean muscle) happens when you’re resting.
To aid in recovery from intense workouts and kick start protein synthesis (muscle repair and regrowth) drink a protein shake within about 30mins after you finish your workout. There’s no concrete evidence that tells you exactly how much protein to have, but 30g is a good guide. That’s about 1.5 scoops of most good whey protein powders. Gymjunkies is a great source to look for protein and other supplements.