The Best Time To Drink Protein Shakes

16 Jan 2025 · 1 min

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1:09

In this YouTube segment, Eric Roberts challenges the popular claim that failing to consume a protein shake within 20 minutes after a workout wastes the session. He explains that early research promoted a narrow "anabolic window," but newer studies have disproven its significance. Roberts highlights two factors that matter more than an immediate post‑workout shake: (1) the timing of the pre‑workout meal – consuming protein 3–4 hours before training reduces the need for a post‑exercise shake, and (2) the total daily protein intake – meeting overall protein goals ensures optimal muscle growth regardless of exact timing. For individuals who haven’t eaten protein within the prior 3–4 hours, he advises a shake within 1–2 hours after training. The overall message is that consistent daily protein consumption outweighs strict post‑workout timing.

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When you get done a workout, if you don't have a protein shake within 20 minutes, then you just wasted that workout. You've probably heard some douchebag or douchebaguette tell you that, but is it actually true? Well, when we look at the actual research, it was once thought that having protein within 20 minutes of finishing your workout would optimize something called the anabolic window. But now that we have access to newer research, it shows That was kind of bullshit. There's actually 2 things that are more important than having a protein shake right after your workout. The first one is actually your pre-workout meal. If you're having any sort of protein up to 3 to 4 hours before you work out, then having a protein shake right after your workout really isn't that big of a deal. But it does become a big deal if you're somebody who's not eating any protein within 3 to 4 hours before your workout. If this is you, I would recommend having a protein shake within 1 to 2 hours after you finish your workout. The second most important thing is going to be your total daily protein intake. As long as you hit your overall protein goal for the day, you are still going to optimize your muscle building.