PROTEIN - how soon after the workout?

How soon after weightlifting are you eating your protein?

What are you having and how much?

I have my workouts at the end of the workday before I go home and eat supper.  So, within an hour I eat 4-5 oz (28-35 gm protein) of meat (chicken, beef, pork, seafood).  I try to eat some complex carbs, i.e. fruit (1/2 banana, tangerine, apple) 30 minutes before my workouts (both cardio & strength training).  On my workout days I try to get 90-110 gm of protein in.  With no workout you should try to get 70 gm protein daily.

The daily requirement for protein really depends on how much you're doing.  On cardio days I spend 60 minutes on treadmill, elliptical, rowing machine, or incumbent bike.  On strength training days I spend at least 60 minutes doing a circuit on the machines working all of my muscle groups.  I alternate between cardio and strength five days per week.  Either cardio MWF & strength TTh or vice versa.

HTH, Mike