The claimEvidence B · meta-analysis
You must eat protein within 30 minutes of training or the session is wasted
The evidence
The real anabolic window is 24-48 hours after training; 24-hour protein total matters far more than a 30-minute clock.
The mechanism, in brief
Morton 2018 BJSM meta-analysis is the authoritative source for this number:
Sources (2)
- Morton, R. W., et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384.
- Phillips, S. M. (2016). The impact of protein quality on the promotion of resistance exercise-induced changes in muscle mass. Nutrition & Metabolism, 13, 64. Per-meal 0.3-0.5 g/kg distribution + DIAAS-quality dominates over total intake alone.