EAT PROTEIN 4 TIMES PER DAY
Ignore the 30-minute post-workout rule.
The half-hour rule is based on the idea that there’s a short period post-workout (called the anabolic window) when your body can repair and build muscle more efficiently. But that window is much longer than half an hour, it’s more like an entire day, says Tiffany Chag, RD, a sports performance specialist at the Hospital for Special Surgery in New York City.
THE BOTTOM LINE
Getting a steady intake of protein throughout the day, especially on strength-training days, is key for building muscle. Aim for at least 1.4 grams of protein per kilogram of body weight per day, Chag says, and space your intake out over four to five snacks and meals.