For healthy living, it is recommended you consume 0.8g of protein per kilogram of your bodyweight per day. However, exercise increases the demand on your body for more protein to achieve a balance and support your muscle maintenance and development following exercise. It is recommended that when you exercise, you increase your protein intake to 1-2g of protein per kilogram you weigh, per day. Ideally the best time to consume proteins is every 2-3 hours in your meals or as part of snack in between. After exercise, 20-30g of protein is recommended as the optimal dose of protein. Research has shown that this amount supports the development and growth of muscle tissue at this time, but you may wish to take more depending on your level of exercise, goal and weight.