![\"Protein](\"https:\/\/i0.wp.com\/images-prod.healthline.com\/hlcmsresource\/images\/AN_images\/protein-shake-before-or-after-workout-1296x728-feature_0.jpg?w=1155&h=1528\")
<\/figure>\n\n\n\nThe Recommended Daily Allowance (RDA) for protein is 0.36 grams per pound (0.8 g\/kg) of body weight.<\/p>\n\n\n\n
The RDA is the estimated amount of a nutrient a person needs to avoid a deficiency. It doesn\u2019t specify the amount needed to optimize body composition or health.<\/p>\n\n\n\n
For protein, it\u2019s clear that the RDA is much too low to support muscle recovery and growth.<\/p>\n\n\n\n
In fact, research suggests that people who routinely strength train may need double the RDA, or 0.72 grams per pound (1.6 g\/kg), to support muscle recovery and growth.<\/p>\n\n\n\n
For a person weighing 150 pounds (68 kg), this equals 109 grams of protein per day.<\/p>\n\n\n\n
To optimize your results, spread this amount over three to four meals that are consumed every three to four hours.<\/p>\n\n\n\n
A protein shake is a good option between meals, either as a snack or around your workout. They typically contain 25\u201330 grams of protein per scoop.<\/p>\n\n\n\n
SUMMARY<\/strong><\/p>
People who exercise regularly need more protein to support muscle recovery and growth. Consume your protein at equally spaced times throughout the day.<\/p><\/blockquote>\n\n\n\n
Does the \u201cAnabolic Window\u201d Matter?<\/h2>\n\n\n\n
Many people believe drinking a protein shake within 30 minutes of exercise will maximize their results in the gym.<\/p>\n\n\n\n
This 30-minute window, commonly known as the \u201canabolic window,\u201d is a short period of time in which your muscles are like a sponge for protein.<\/p>\n\n\n\n
The thought is that if you consume protein outside of the anabolic window, your body won\u2019t effectively utilize it or build muscle.<\/p>\n\n\n\n
Research now suggests that this anabolic window of opportunity is much longer than 30 minutes and may not be limited to after exercise.<\/p>\n\n\n\n
In fact, it may not matter if you drink a protein shake before or after your workout in terms of optimizing muscle repair and growth.<\/p>\n\n\n\n
SUMMARY<\/strong><\/p>
It was previously believed that protein had to be consumed within 30 minutes of a workout for your body to use it. Recent research suggests that this may not be the case.<\/p><\/blockquote>\n\n\n\n
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Protein is necessary for muscle repair and growth. For this reason, many people consume protein supplements in the form of 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