Enjoying some protein after weight-based exercise is essential for protein synthesis, the process in which muscle is built. When the body lifts weight, tiny tears are created in the muscles. In recovery mode, the body is able to repair these tears, resulting in a stronger and bigger muscle. If your protein intake is low at this point, the body can’t effectively repair or maintain muscle mass. In order to maintain healthy muscles, the recommendation is to have a protein serve of about 20-30g in the first hour of finishing exercise.