“But they remain receptive for more than just 30 minutes.” “Your muscles are especially receptive to it after a training session,” says Schoenfeld. The best way to ensure that happens is by eating more protein. The technical term for this process is “protein turnover,” and as long as the latter part of the equation (i.e., the build up, AKA “protein synthesis”) exceeds the break down (or catabolism), your muscles are remodeled into bigger and stronger versions of themselves. Like every other tissue in your body, your muscles are in a constant state of renewal, and every time you work out, you cause the protein in them to break down and build up faster than normal. (That’s a big part of the reason why Beachbody pushes this protocol with Beachbody Performance Recover.) But that post workout shake becomes even more important in the context of boosting your total daily protein intake, says Schoenfeld.

Indeed, a recent study in the American Journal of Clinical Nutrition found that those who consumed them for 12 weeks gained two more pounds of muscle than those who didn’t. There’s no denying that people who drink post-workout shakes tend to reach their goals faster. So how can you be sure you always have enough in your system to optimize your gains from each workout-regardless of whether you prefer to pound the pavement or pump iron? Follow these five simple rules.

But the fact remains: Your muscles need protein, and lots of it, to grow. In short, the latest research indicates there’s no need to rush your consumption of protein after a workout (unless you haven’t eaten for a while-more on that in a bit). “Depending on when you had your last meal, you may have hours, not minutes, to maximize muscle building by eating protein.” “The window is not as fleeting as many people believe,” says Brad Schoenfeld, Ph.D., C.S.C.S., author of M.A.X. Recent studies, however, suggest a slightly less rigid reality. Miss it, and you’ll never chisel a six-pack or stretch the limits of your shirtsleeves. It can last anywhere from 30 to 60 minutes depending on whom you ask, but the advice is always the same: If you want to pack on lean mass, it’s critical that you consume protein-preferably in the form of a shake-during that window. If you’ve spent any time around a weight rack, you’ve likely heard people talking about “the anabolic window”-that brief period during which your muscles are especially receptive to protein after a workout.

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