how strict is the rule stating that protein is best absorbed or optimally absorbed within 30 minutes after working out? If I do my bench, then everything else, then drive home, I will not have ingested anything until almost two hours after my first lift.
Just have something as soon as you get home. Try to have something as soon as is reasonably possible. It's not like all your muscle will evaporate if you don't have something immediately upon finishing your training session.
It's probably optimal to get a protein/carb mix in after training, but it's not like it's useless if you wait a few minutes until you get home.
Everything I've ever seen says it's 45-60 minutes after the end of the session. A lot of people do whey/dextrose while training.
I'm not convinced it makes a dramatic impact on someone that's not already an elite athlete. The average slob probably won't notice one way or the other.
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