Myth: You need to eat protein right after you work out.
Fact: When you exercise, you damage your muscles, which your body then needs to repair, often making them bigger in the process. The protein you ingest is what repairs your muscles.
Consuming 20–40 grams of protein within the two hours following your workout may be ideal, but it isn’t necessary. What matters most is your daily protein intake. To maximize muscle repair, aim for 1.4–2.2 grams of protein per kilogram (or 2.2 pounds) of body weight per day.