Hello guys, I’m new to this forum and tried to search it but could really find the info
I was wondering what is the window for having an optimal post workout protein (and carbs) intake ?
found info going from right after to 5 hours, so what’s the actual truth ?
Is a protein shake necessary or a real meal 1hr - 1h30min after the workout is efficient enough ?
I’m 20, 182cm(5’11), roughly 70kg(155 pounds) around 14%bf (estimated), looking to put on some mass
Nothing is necessary, so the good news is you don’t ever really need to worry too much over any of it.
What I’ve seen typically advises protein in 4-6 hour windows, and that holds true around a workout. What that means is, if you eat a high protein breakfast and lunch, and workout midday, you’re still good to go. What’s most important is whole day protein intake anyway.
That said, I think it’s just too easy to knock back a protein shake after you lift for practical reasons. It’s only one window of time to have to think about, vs all the things that get in your way during the day, many of us aren’t consistently hitting our protein targets anyway, and your goals and weight tell me you aren’t a huge eater to begin with.