There’s often a lot of pressure to down a protein shake right after your workout, but is that 30-minute “window” as crucial as we’ve been led to believe?
The idea of an “essential recovery window” right after exercise isn’t as clear-cut as it seems. Much of the research that popularised this concept comes from studies on athletes who trained without eating beforehand. In reality, the process that helps your muscles recover and adapt, called muscle protein synthesis (MPS), stays elevated for over 24 hours after your workout. This means that if you focus solely on eating right after training but then under-fuel or make less-than-ideal food choices later on, you could be missing out on key opportunities to maximise your recovery and performance.
So what do you need to do for recovery?
The urgency of that “window” really depends on what you’ve eaten before your session, your overall schedule, and what’s coming up in your next workout. If you’ve entered your session well-fed, aiming to recover within a couple of hours of finishing your workout should be fine. But remember, recovery doesn’t stop there – continue fuelling throughout the day with balanced meals and snacks to keep supporting your performance.
On the flip side, if you:
- Are feeling hungry;
- Trained fasted and/or
- Struggle to get enough energy throughout the day, or
- Have another session lined up within 12 hours,
then that 30-60 minute window post-workout becomes much more important for getting in a recovery meal or snack.
If you’re someone who trains several times a week, you’re always in a state of building and recovering. Instead of thinking of recovery as just a narrow window right after training, try viewing it as an ongoing goal for the days after your sessions. Watch our Facebook LIVE video for a more detailed breakdown.
Watch the original Live Q&A
Unsure about how to optimise your own recovery?
If you’re still unsure about your recovery strategy or how to optimise your nutrition, we’re here to help! Complete a FREE Performance Profile below to get insights into the areas or nutrition you could work on for the best results, mentally & physically!
