I have always been confused about how much protein I should be consuming and when, in relation to training/riding. I know the theory of how much per Kg of body weight I should be having but I'm not sure if I need to have it as soon as I finish and if a protein shake is required in addition to a meal? So if I get in from a 3-4 hour ride and two eggs, do I still need a protein shake as well? I think I am not eating enough protein (I’m vegetarian).
