Macro partitioning
Immediate post-exercise nutrient timing does not provide a hypertrophic advantage over delayed intake when total daily protein and energy intake are matched.
Stop stressing about eating immediately after your workout. As long as you consume your daily protein target (approx. 1.6-2.2g/kg) and total calories, the exact timing of your post-workout meal does not significantly impact muscle growth. You can safely wait 1-2 hours or more without losing gains.
Despite claims that immediate post-exercise nutritional intake is essential to maximize hypertrophic gains, evidence-based support for such an 'anabolic window of opportunity' is far from definitive.
Why this rating
Based on a comprehensive review of multiple chronic resistance training studies with mixed but largely null results for timing-specific benefits.
Source
Nutrient timing revisited: is there a post-exercise anabolic window?
Alan A. Aragon et al. · Journal of the International Society of Sports Nutrition · 2013
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