The amount of protein you should consume after a workout will depend on several factors, including your individual needs and goals, as well as your workout intensity and frequency.
The recommended daily protein intake for sedentary individuals is about 0.36 grams of protein per pound of body weight, or about 56 grams for a sedentary man and 46 grams for a sedentary woman. However, if you engage in regular resistance training, you may require more protein to support muscle recovery and growth.
As a general guideline, the American College of Sports Medicine recommends consuming 0.14-0.23 grams of protein per pound of body weight, or about 20-40 grams, within the first hour after a workout. This amount of protein is thought to be sufficient for stimulating muscle protein synthesis and supporting muscle recovery.
It's important to keep in mind that the optimal amount of protein for you will depend on your individual needs and goals, as well as your workout intensity and frequency.