Eating protein is important for muscle growth and recovery, particularly after a workout.

The post-workout period is considered the most critical part of nutrient timing, and the “anabolic window” is a term used to describe the 30-60 minutes after exercise when consuming protein is believed to be optimal for enhancing muscular gains and recovery.

However, recent research suggests the anabolic window may extend to the 5-6 hours surrounding training.

Timing of post-exercise nutrition is dependent on training state. While there is evidence that post-workout protein is important, pre-workout protein can eliminate the need for immediate post-exercise protein consumption.