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ClaimYou must drink protein within 30 minutes after training or the workout is wasted.
Verdict
Hit your daily protein target first, then plan timing around gaps you can actually repeat. Eat a normal protein-rich meal or use a shake after training when your last protein serving was many hours ago, you trained fasted, or the next meal is far away; skip the stopwatch panic when you already ate protein before lifting. Track the whole day, avoid forcing huge single meals just to "catch up," and ask for clinician or dietitian guidance when appetite, illness, kidney disease, pregnancy, GLP-1 use, or eating-disorder history changes the nutrition context.
- Evidence
- 7 linked sources
- Updated
- 2026-06-21
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