How much protein do you actually need after training?

After a hard session your muscles are primed to rebuild, and protein is the raw material. For most active adults, aiming for 20 to 30 grams of quality protein within a couple of hours of training is a sensible target — a palm-sized piece of grilled chicken, salmon, or a bowl of labneh with eggs all get you there. What matters more than the exact minute you eat is your total across the day. Spreading protein evenly across your meals — breakfast included — helps your body use it better than saving it all for dinner. If you train in the evening and aren't hungry afterwards, a lighter option like a protein-rich yoghurt or a handful of nuts with a glass of milk bridges the gap until your next full meal. Consistency over weeks, not perfection on any single day, is what builds strength.