Rhonda Patrick· PhD
if you didn't eat protein within 30 minutes after finishing resistance training then you were leaving gains on the table you weren't going to grow as strong you weren't going to grow as big Dr BR shenell I really liked what he said about that he refers to it more as an anabolic barn door so it's just a lot larger than you know the 30 minutes that was kind of once thought you know you you don't need to eat immediately after you train now that's not to say that you can't I mean in fact I think if you have the opportunity you you should it makes sense to eat as quickly after your exercise session as possible because you're your most muscles are more um sensitive to amino acids at that point so yes eat a meal have some protein immediately after resistance training if you can if you have to wait 2 to three hours it's probably you're still going to be okay in fact there was just a recent study that came out that showed delaying protein intake versus immediately after they both lead to similar gains in hypertrophy and strength