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The timing of protein consumption after a workout is important for muscle recovery and growth. It is commonly recommended to consume protein within 30 minutes to 2 hours after a workout. This is known as the post-exercise recovery window, and during this time, the body is particularly sensitive to the effects of protein on muscle protein synthesis.

A review of studies published in the Journal of the International Society of Sports Nutrition suggests that consuming protein immediately after exercise, compared to delayed consumption, may have a more significant impact on muscle protein synthesis and overall muscle growth (1). Additionally, the type of protein consumed post-workout can also impact muscle protein synthesis. For example, a study published in the American Journal of Clinical Nutrition found that whey protein consumption after resistance exercise resulted in a greater stimulation of muscle protein synthesis than soy protein consumption (2).