protien
 

hwo much protien should one consume right after a workout?

There isn't an exact number. I just get one scoop of my protein powder, milk, and whatever comes from the oatmeal I also put in it, which isn't complete.

You can check out my article on post workout protein if you like. But my main advice would be to avoid over-thinking post workout nutrition. It is one of the most over-hyped and over-analyzed aspects of training. Be sure to get your daily protein requirements through diet (and supplements if needed) and you'll be fine.