No workout is complete without a protein shake immediately after, right? It's even been said that unless you down a protein shake right after your training session, you have wasted your entire workout.
"The whole idea that you have to have a protein shake within 12 seconds of completing your last set is pretty brosciency. The human body is pretty resilient, and millions of years of evolution have allotted us the ability accomplish some pretty cool things," says Tony Gentilcore, strength coach and owner of tonygentilcore.com. "If we lost all our gains because of failing to take advantage of this so-called anabolic window, we would have been done for a long time ago. Or, at least everyone's biceps and pecs would be woefully underdeveloped."
Instead, Gentilcore recommends eating a sufficient amount of calories between workout sessions. Although pre- and post-workout nutrition can optimize your gains, not having enough energy in your system is more likely to lead to poor workout gains.