Most people trying to build muscle obsess over how much protein they eat… but quietly mess up when they eat it. The result? You might be hitting your “grams per day” and still leaving gains on the table.
Here’s what the science actually says about protein timing, and the common mistakes to avoid.
The classic idea: if you don’t slam a shake within 30 minutes after training, your workout is wasted.
Newer research on nutrient timing shows that the so-called anabolic window is much wider
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