Protein is one of the main building blocks of your body — it helps form your muscles, bones, and skin. If you exercise regularly, especially with strength or endurance training, your body needs more protein to repair and grow stronger. But new research shows that when you eat that protein may not be as important as how much you eat each day.
For years, people have been told to drink a protein shake right after a workout to take advantage of the “anabolic window” — the short period when muscles supposedly absorb nutrients best. But studies now show that this window lasts much longer than once thought, possibly up to 24 to 48 hours. That means you don’t need to rush your post-workout shake — your muscles can still use the protein later.
What really matters is getting enough total protein throughout the day. Research shows no difference in muscle growth between people who eat protein right after a workout and those who eat it later. Active adults should aim for about 0.54 grams of protein per pound of body weight daily. Whether it comes from a shake, chicken, eggs, or yogurt doesn’t matter as much as staying consistent. The best strategy: spread your protein evenly across meals to help your muscles stay strong and recover well.
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