JJ Virgin4x NYTimes Best Selling Author, Certified Nutrition Specialist, Fitness Hall of Famer

Do You Need To Eat Protein After You Workout?

11 Sept 2025 · 0 min

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0:21

In this short segment, nutrition expert JJ Virgin challenges the common belief that you must consume a protein shake immediately after exercising to prevent muscle loss. She explains that the post‑workout “protein window” is far broader than popularly thought, and that ensuring adequate protein intake spread throughout the day is sufficient for muscle preservation and growth.

Do you need to eat protein right after your workout? I remember back in the day we all had our protein shakes in our lockers at the gym so we could chug them down right after we finished because we were afraid we were going to start losing muscle. Turns out that that window for you to get that protein in is much, much wider than we thought, and as long as you're getting it in throughout the day, you're going to be fine.