posted 1st September 2025
We all encounter gym bros armed with their protein shake to exploit the post-exercise protein window. Is it essential that the protein is consumed immediately? Let’s see:
Generally, it is recommended to consume protein within 30 minutes to two hours after training to help with muscle recovery and growth. So it’s a myth to believe that the protein window is open very briefly.
The optimal amount of protein can vary depending on individual factors such as body weight, fitness goals, and the intensity of the workout. However, a worthy guideline is to aim for about 20 to 30 grams of protein after a workout, which will support muscle repair and synthesis.
If you're trying to build muscle or have had an intense workout, you might want to aim for the higher end of that range. Additionally, pairing your protein intake with some carbohydrates can further enhance recovery.
Of course, expensive protein shakes are not mandatory. Real food in the form of, for example, a healthy serving of cooked chicken breast on wholemeal bread with butter will provide 25-30g of protein at around 300kcal with an approximate 30/30/40 macro breakdown.
So, if you forget your shaker, there are alternatives to an expensive prepared shake from the vending machine.