How Much Protein Do You Need Post Workout?

In general, you need 0.73-0.077 grams of protein per pound per day (1.6-1.7gr/kg) for high intensity training, and 0.54-0.64gr/lbs. (1.2-1.4gr/kg) for low intensity.

Right after training, you should aim to consume 0.15-0.25 grams of protein per pound (0.33-0.55gr/kg) and 0.25-0.4 grams of carbs per pound (0.55-0.88gr/kg) right after training, or at least within 30 minutes of training. This will allow you to rebuild the muscles efficiently for maximum recovery and refill the reserves.

Just focusing on proteins can put you in trouble... have you ever noticed that after a long-hard training session or race, that we're not feeling to bright and a bit slow of thought... that's because the only fuel that can be used by the brain is carbs... which you will burn out first. Same reason why bonking results in confusion and lack of coordination; the brain shuts down. This is why you need have the balance