After a workout, eat carbs and protein within about an hour to refuel glycogen and support muscle repair. Missing your target by a few minutes doesn't matter. Consistency beats obsessing over the exact timing.
Does it matter if you eat 30 minutes after you train versus 1 hour after you train? You've probably heard a lot of influencers, YouTubers, people get down to the exact minute of when you should be eating what after a workout. Nutrient timing, when you eat food after workout, it is important, but the biggest thing I just tell my athletes to focus on is eat as soon as you can after the workout. Doesn't have to like be exactly 30 minutes or exactly an hour, just get carbs in you, get protein in you. Carbs are going to refill your muscle energy tanks to help you recover faster. Protein is going to help your muscle rebuild build and repair. So are you gonna lose your gains if you eat at 32 minutes instead of 30 minutes, or 55 minutes instead of 52 minutes? No. My recommendation would be get it in within the hour.
