e this study published in American Journal of Clinical Nutrition, 20 to 25g of protein a can of tuna, a 85g chicken breast or four eggs in a meal some time after exercise is sufficient to jump start the whole muscle repair and growth process in your body.

In the big picture, it is important to get enough of said high-quality protein. Getting "only enough" is of less importance, assuming there are no underlying health issues or dietary restrictions that contraindicate the increased amount of protein. At the best, bumping up post-workout protein consumption from 25 to 40 grams may be helpful. At the worst, "excess" protein is consumed: 60 extra kcals from 15 grams of additional protein will likely not disrupt even the most stringent of diets.Read more at

Check the article below for the full details.
A second look at protein quality after exercise [Examine.com]