for building muscle - how soon after a workout should you eat

>muh anabolic window

Just fucking eat.

It's actually like 4 hours or something like that.

A whole lot longer than people think. And it has mostly to do with increased protein synthesis during that time. Not sure if it has any actual effect on muscle tissue.

so the 30 minute window thing is a myth?

>>36512469

Yes. Just don't let yourself go hungry after you work out.

>>36512029
drink protein shake right after

>>36512029
Really the ultimate ideal would be continuously eating a small amount of protein all day long. But you'll be fine just eating like a normal person. It's true you have some increased need right after a work out, but it's not like if you miss the window you'll never make gains.

Just eat a snack like a protein bar or shake after a workout if you can't get a meal. Don't worry so much.

>>36512469
Yep. Invented by shitty gyms to sell protein shakes at their minibars.

Eat when you're hungry like a normal fucking human.