Protein Guide
Does protein timing really matter?
For years, lifters were told to chug a shake within 30 minutes of finishing a workout or lose their gains. The research tells a more relaxed story.
The "anabolic window" is wider than you think
Muscle protein synthesis stays elevated for up to 48 hours after resistance training, not 30 minutes.[1] That means the practical "window" to get protein in after a workout is measured in hours, not minutes — eating a normal meal within a few hours of training is more than adequate for the vast majority of people.
What actually seems to matter
- Total daily protein is the single biggest driver of muscle protein synthesis over time — timing is a second-order effect at best
- Distribution across the day — spreading protein across 3–4 meals (roughly 0.4 g/kg per meal) appears to modestly outperform getting most of it in one sitting
- Not training fasted for extended periods without eventually eating matters more than exact pre/post-workout timing
Bottom line
If a post-workout shake fits your routine, keep doing it — it's convenient. But don't stress if you eat your post-workout meal an hour or two later; the science doesn't support a strict cutoff.
Keep reading: Protein for muscle growth · How much protein per day · What protein actually does