The Truth About Fat Loss, Muscle Gain & Motivation: 6 Myths Busted
Part 4 – Protein Timing Myths (Why It Doesn’t Matter as Much as You Think)
You’ve probably heard it before:
“You need to drink a protein shake within 30 minutes of training or you’ll waste your workout.”
It sounds urgent — like there’s a magical “anabolic window” that closes faster than your fridge door. But here’s the truth: the science doesn’t back up the panic.
The Real Deal on Protein Timing 🕒
The “Anabolic Window” Myth
The old advice was based on early research suggesting your muscles could only use protein effectively within a short period post-workout.
We now know the “window” is more like a barn door — open for several hours.
Most research shows you have at least 3–5 hours after training to eat protein and still get the full recovery and muscle-building benefits. And if you’ve eaten protein before your workout, you’re already covered for the early post-training period.
What Actually Matters More
Total Protein Intake for the Day
Aim for around 1.6–2.2g per kg of bodyweight.
For most active adults: 100–160g daily is a solid range.
Spread It Out
Instead of cramming it all in one meal, aim for 3–5 protein-rich meals/snacks across the day.
This helps muscle repair, keeps you fuller for longer, and supports steady energy.
Quality Counts Too
Whey shakes are great for convenience, but whole food sources like lean meats, eggs, fish, and plant proteins offer extra nutrients your body needs.
A mix of both is ideal — think shakes for speed, whole foods for nutrition.
Takeaway Tip
Stop stressing over chugging a shake in the changing room. Focus on hitting your total protein goal each day and spreading it out in a way that works for your lifestyle.
At Coached FITT, we build your nutrition around your life — no stopwatch required. ⏱️