How many minutes after muscle training is it effective to consume protein?

Consuming protein shortly after muscle training is generally considered optimal for muscle recovery and growth. The recommended time frame is typically within 30 to 60 minutes post-exercise. This period is often referred to as the “anabolic window,” during which muscles are more receptive to nutrients like protein and can better utilize them for repair and growth.

However, recent research suggests that the exact timing might not be as critical as once thought, especially if you consume protein regularly throughout the day. The most important factor is the total protein intake and spreading it evenly across meals. Aim for a consistent intake of high-quality protein every 3-4 hours to support muscle recovery and growth, especially if you train regularly.