Protein Timing: Does the Anabolic Window Really Matter?

For years, lifters rushed to down a shake within 30 minutes of their last rep, terrified of missing the “anabolic window.” The science has since matured.

Total daily protein wins

Hitting your daily protein target matters far more than the exact minute you eat it. Aim for 1.6–2.2g per kg of bodyweight, spread across the day.

Around training still helps

Having protein in the hours before and after training is smart — just don’t stress about the stopwatch.

Practical takeaway

Eat enough, eat consistently, and let the obsession go. Consistency beats timing every time.