Eating protein right before or after your workout doesn't give you extra muscle gains if you're already getting enough protein throughout the day—so you don't need to rush your shake right after lifting.

Eating protein after working out only increases the building of connective tissue in muscles for about 4 hours - after that, the building rate goes back to normal.

Whether you're new to lifting weights or have been doing it for years, when you eat your protein around your workout doesn't seem to make a big difference in how strong or muscular you get—but there just aren't many studies on people who already train regularly.

Eating protein after working out only affects the muscle's signaling pathways for about 4 hours - after that, the signaling goes back to normal even though muscle building continues.

Eating a big protein meal (100g) after working out makes your muscles keep building for longer than a smaller meal (25g), at least for 12 hours.

When you eat a big protein meal (100g) after working out, your muscles absorb more of that protein for building than when you eat a smaller meal (25g) - about 13% of the big meal gets used for muscle building.