Many people believe drinking a protein shake within 30 minutes of exercise will maximize their results in the gym.
This 30-minute window, commonly known as the “anabolic window,” is a short period of time in which your muscles are like a sponge for protein.
The thought is that if you consume protein outside of the anabolic window, your body won’t effectively utilize it or build muscle (10).
Research now suggests that this anabolic window of opportunity is much longer than 30 minutes and may not be limited to after exercise (11Trusted Source).
In fact, it may not matter if you drink a protein shake before or after your workout in terms of optimizing muscle repair and growth.
It was previously believed that protein had to be consumed within 30 minutes of a workout for your body to use it. Recent research suggests that this may not be the case.