In 2018, protein shakes are just as much staple to a workout routine as chest day on Monday.  This protein shake frenzy has led to the concoction of unscientific bro-myths around the time of its consumption. 

Probably one of the biggest questions, 'what is the best time to consume it', still remains unanswered and misunderstood.  Plus the age-old myth of the 'anabolic window' makes things furthermore complicated. 

Here, let me chop it up for you and tell you why it's NOT important to drink your shake right after your workout finishes.

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The post-workout anabolic window is basically the 30-45 minute time cap following the end of your workout. 

The old school myth is that to build maximum muscle, you must gulp your protein shake within this window. Fast forward to 2018, this notion has been challenged by various studies. 

A 2013 meta-analysis (1) established the fact that it is not the timing of protein that's given immediately after the workout that's important but the overall consumption of protein in a day. 

In this meta-analysis, various studies were included which showed a positive correlation between muscle hypertrophy and post-workout anabolic window. However, the conclusion was drawn that the overall consumption of protein in a day was a bigger factor than just the post workout protein consumption. 

Thus, the post-workout anabolic window, even if it does exist, isn't as short as a few minutes.

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Don't be in any type of rush to drink your protein shake. Instead, be a wise lifter and focus on your daily protein intake. How much protein you consume in a day, will help you build the muscle mass you want and of course, help you recover. 

References:-

1. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis

Brad Jon Schoenfeld,corresponding author Alan Albert Aragon, and James W Krieger

2. Pre- versus post-exercise protein intake has similar effects on muscular adaptations

Brad Jon Schoenfeld,corresponding author Alan Aragon, Colin Wilborn, Stacie L. Urbina, Sara E. Hayward, and James Krieger4

Academic Editor: Justin Keogh

Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.