#protein-timing
"You need to eat protein within 30 minutes of finishing a workout or you'll lose your gains"
The 'anabolic window' is real but far wider than 30 minutes — total daily protein intake matters far more than post-workout timing.
Myth
How Much Protein Do You Actually Need?
Not the 25g-every-three-hours number the supplement industry sells you — here's what the dose-response trials actually show.
Meta-analysis