Consuming protein after a workout is crucial for muscle recovery and growth. Exercise leads to micro-tears in muscle fibers, which need to be repaired for strength and endurance improvement. Protein provides the necessary amino acids required for this repair process, aiding in muscle synthesis. It also helps in reducing muscle soreness and can replenish glycogen stores when combined with carbohydrates. Recommendations suggest consuming protein shortly after exercise for optimal recovery benefits, allowing individuals to train harder and recover faster in subsequent workouts.