Although consuming protein after a hard lifting session may amplify your results and increase recovery , it certainly doesn’t make or break your success. Focus on your entire nutrition and training approach, including consuming enough calories and protein during the entire day. To make the most of your training, consume a meal, either whole food or liquid form, within an hour after your workout containing both fast-digesting carbs and protein. This will prevent your body from using its own muscle tissue for energy and help encourage muscle synthesis. Translation: better results and faster recovery for your next lifting session.