What about the post-workout protein hype?
Previously, there was a belief that your ideal window for protein consumption was within 30 minutes of your workout ending, but research has shown that this window is in fact much larger, and isn’t something to stress about if you’re not hungry or don’t have a chance to eat straight after exercising.
Although post-workout can be a great time to have a protein-rich snack or meal and increase your daily intake, it’s not the be all and end all, with studies showing that your total protein intake is the strongest predictor of changes in strength and muscle size. Your body continues to repair, rebuild and absorb protein throughout the day, and as we mentioned – you can only consume so much protein in one sitting anyway.
Post-workout still remains one of the most popular times to take protein powder, as according to the Cleveland Clinic, your body is primed to use any protein you consume and it can help you to recover and refuel, but the National Academy of Sports Medicine highlights that there are no universally perfect sports nutrition rules for everyone. It’s important to listen to your body to create habits that work for you.
If you’re consistently eating enough protein each day and following a structured training program, the results will happen. If you’re consistently consuming protein powder straight after your workouts but are never hitting your daily protein target, it’s not some magical solution – you’re always going to fall short.