Personal Training Tip-
fitness360sd.com-

Protein after exercise restores the amino acids you need to repair muscles.  Various studies have shown that the sooner after exercise you eat the protein, the better for your physiological recovery.  If you can tolerate it, the best time for eating the protein you'll need for muscle recovery is actually before you exert yourself.  Depending on your activity level plus the intensity of your workout,  your protein needs are usually between 12 to 15 percent of your daily total calories.  A sedentary individual at the weight of 140Ibs, needs about 0.8g/kg of protein per pound of body weight.  That's about 51 grams of protein a day, if the subject is an endurance athlete their needs are about 1.2 to 1.4 g/kg or 89 grams of protein per day.  My advice is to eat your protein through out the day, try to spread it out- one of my favorite protein snacks is low fat cottage cheese with fresh berries on top. Try It!