Data Stories

The 30-minute protein window is a myth.

Where the myth came from

Old studies on fasted, trained athletes got stretched into 'shake it within 30 minutes or waste the session.' For most people that urgency just isn't real.

What actually matters

Your total protein across the day beats any single post-workout rush. The 'window' is closer to the whole day than to half an hour.

A number you can use

Most evidence lands around 1.6–2.2 g of protein per kg of bodyweight per day for building and keeping muscle. That's the lever — not the timing.

Spread it, don't cram it

Three to four protein-forward meals of 30–40 g each is easier to hit and digest than one giant dose after the gym.

Screenshot: your daily target

Bodyweight in kg × 1.6 to 2.2 = daily protein in grams. 70 kg → about 112–154 g. Hit the range most days; timing is the tiebreaker, not the game.