Let’s make one thing clear: The days of chugging protein shakes in the gym locker room immediately after your workout are over. Historically, it was believed that protein should be consumed within a 30-minute period post-exercise, otherwise muscle growth would be less effective. However, this theory is not backed by evidence. It turns out that this so-called “anabolic window of opportunity,” which is the time when your muscles are repairing and growing (fueled by protein and carbohydrates) is quite wide. Although research is mixed, it appears that muscle synthesis takes place for several hours following exercise.
In addition, studies show that the nutrients consumed pre-workout, including protein and carbohydrates, besides being essential for optimizing performance, are also important for aiding muscle repair and growth. Ideally, protein consumption should be spaced out throughout the day, preferably every 4 hours, as part of meals and snacks. After a workout, consuming a complete meal consisting of protein, carbohydrates, and fats is an adequate way to replenish nutrients lost during a workout. Otherwise, consuming a nutritious snack containing both protein and carbohydrates is appropriate.