Daily Protein Intake Is More Important Than Post-Workout Timing, Study Shows
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A 2023 meta-analysis published in the Journal of the International Society of Sports Nutrition (JISSN) reviewed multiple studies and found that the total daily protein intake is far more important than the exact timing post-exercise.
In other words, slamming a protein shake within 30 minutes of finishing your workout isn’t as critical as once thought. What matters more?
• Hitting your daily protein target consistently
• Distributing that intake across 3 to 4 meals per day
• Consuming ~20–40g of high-quality protein per meal
• Supporting recovery with complete protein sources (e.g., eggs, whey, lean meats)
This approach allows for better muscle protein synthesis throughout the day, not just in the immediate post-workout window. It also aligns with how the body naturally processes and absorbs amino acids.
✅ Conclusion: The anabolic window isn’t a ticking clock—it’s a broader opportunity. Focus less on urgency, and more on consistency. Daily totals and meal distribution drive the real gains.