You can just eat regularly but something fast absorbing like whey protein is good for after strenuous workouts. I eat like 5 times a day including mass gainer in my whey shake (3 meals 2 snacks) and then do casein at night to keep the metabolism working while I sleep. When I'm cutting it's 3 meals a day, no mass gainer, just whey and casein. Carbs for bulking, carb free for cutting. You can actually feel the difference between having whey protein after you lift and not having it.
You can just eat regularly but something fast absorbing like whey protein is good for after strenuous workouts. I eat like 5 times a day including mass gainer in my whey shake (3 meals 2 snacks) and then do casein at night to keep the metabolism working while I sleep. When I'm cutting it's 3 meals a day, no mass gainer, just whey and casein. Carbs for bulking, carb free for cutting. You can actually feel the difference between having whey protein after you lift and not having it.
Eat lots and don't eat anything that comes in a package (or the middle isle of the grocery store).
So it is true that you don't need to eat after workout or is that bs too. Honestly asking.