The anabolic window myth (eat protein within 30 minutes of training or lose gains) has been debunked by multiple meta-analyses. Per the ISSN position stand, total daily protein intake of 1.6-2.2g per kg of bodyweight is what drives muscle protein synthesis. Timing matters slightly for elite athletes in caloric deficit, but for 95% of people, hitting your daily target is what matters. Spread it across 3-5 meals.
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