Fitness · 4 min read
Protein timing is mostly a myth
The 'anabolic window' has been oversold for two decades. Here's what the research actually says.
For years, gym lore held that you had 30 minutes after training to slam a shake or lose your gains. It's not true, and it never was.
Total daily protein is what drives muscle protein synthesis over time. Aim for roughly 1.6–2.2 g/kg of bodyweight for active adults, split across 3–5 meals.
Distribution matters more than timing. Your body can only use so much protein in a single sitting — around 0.4 g/kg per meal is a reasonable ceiling for most people.
The one context where timing helps: if you train fasted, getting protein within a couple hours after is genuinely useful.
Otherwise, hit your daily number, spread it out, and stop worrying about the clock.
