How much protein and what to eat after workout?!

How much protein and what to eat after workout?

First off I am 15 years old but working out for 2 hours 3 days a week. I get pretty sore afterwards and I know protein helps. Right now I eat a can of chicken after a workout which has 22g's of protein in it and sometimes have chicken and rice after a workout and that can total to almost 30-40 g's depending on how much chicken I have with it. I'm also drinking shakes, I did research on it and do not want shakes with artificial perservatives such as sucralose cause they are not good for you. Anything thats good for your muscles but bad for the inner body is a no-no. I think im okay with protein but does protein also help me BUILD muscle too? Thanks for the help.

-Bill

Sounds like you are doing things right...I would suggest eating more protien throughout the day. You should try to eat about 1g - 1.5g of protein per LB of body weight. So if you weight 140lbs you should try to eat about 140-150g of protien through the day. I accomplish this myself by eating around 5 small meals a day, instead of 2-3 huge ones. Another thing I do is drink my protein shake right before bed. When you are sleeping for 8 hours your body is basically fasting, which means you are not eating or drinking. This can have bad effects on your muscles because if your body needs a certain nutriant or protien it will take it off your muscles. Putting these in your body right before you go to sleep will give your body the nutrients and protien it needs through the night without taking away from your muscle mass.