Protein
Protein Timing: A Realistic View of the Anabolic Window
9 July 2026 · 6 min read
The idea of a narrow post-training window drove a generation of shaker-bottle sprints to the change room. Current evidence points to a much wider window, measured in hours rather than minutes.
What consistently matters is total daily protein intake, spread across roughly three to five feedings.
A practical target for people training regularly is 1.6–2.2g of protein per kilogram of body mass per day, adjusted to individual circumstances.
Protein powders are a convenience tool for hitting that total, not a requirement. Whole food sources should form the base.
Individual requirements vary. For tailored advice, consult an Accredited Practising Dietitian.
This article is general information only and is not medical advice, diagnosis or treatment. Supplements should not replace a balanced diet. Always read the label and follow the directions for use. Speak with your doctor or pharmacist before starting a new supplement, particularly if you are pregnant, breastfeeding, taking medication or managing a health condition.