The "anabolic window" has been debated for decades. Here's what current research actually says.
Research consistently shows that hitting your daily protein target (0.7–1g per pound of body weight) matters more than timing.
Spreading protein across 3–5 meals may optimize muscle protein synthesis. Aim for 25–40g per meal.
While the window isn't as narrow as once thought, consuming protein within a few hours of training does support recovery.
