Sam Has Started Following a Strength Training Program This Semester

Sam has started following a strength training program this semester and is trying to increase his muscle size and strength. He has had trouble eating a healthy, balanced diet in the past and is currently trying to eat a balanced diet with adequate calories and protein. However, he is unsure if he is getting enough protein because he follows a lacto-ovo vegetarian diet, in which he consumes dairy products and eggs, but no fish or meat.
Sam has been looking into ways to supplement his diet with amino acid supplements. However, Sam's sister Katie is concerned that the supplements could adversely affect his health. Answer the following questions to help Sam make the best decisions for increasing protein intake without experiencing negative side effects.
What should Sam do within an hour after his workout to enhance muscle protein synthesis, muscle mass, and muscle recovery?

A) Take a walk, and drink plenty of water.
B) Consume some caffeine.
C) Drink a fruit smoothie.
D) Consume 20 grams of high-quality protein.
E) Take a nap.