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NutritionThe Anabolic Window Is Wider Than You Were Told
New tracking data shows the 30-minute rule is closer to a 24-hour rule. What that changes about your shake habit.
Dev Sharma
Nutrition Editor
January 19, 2025 5 min read 36.1K reads 58
Post58 comments
The post-workout window was never 30 minutes. It is closer to 24 hours, and its width depends almost entirely on whether you ate protein before you trained.
If you trained fed — a meal containing 30 to 40 grams of protein in the four hours before — the urgency of an immediate shake is close to zero. If you trained fasted at 6am, then yes, getting 40 grams in soon after is worth doing.
ProteinTimingResearch
Written by
Dev Sharma
Nutrition Editor · Chicago, IL · 156 articles
Registered dietitian who spent six years in professional rugby kitchens. Allergic to fad diets and to under-seasoned chicken.
Protein
Body recomposition
Supplements
