Biohacking with Kate

The myth of the 30-minute ‘anabolic window’ after a workout is as outdated as pink dumbbells 🏋️‍♀️ and low-fat everything. For years, the fitness industry sold us the idea that if you didn’t slam a protein shake immediately post-workout, you’d “lose all your gains.” The truth? Your muscles aren’t watching the clock like drill sergeants.

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The Science of Protein

Research now shows that total daily protein intake is what really matters—not how quickly you consume it post-training. Your body is much smarter and more flexible than old gym bro rules made us believe.

Here’s what’s actually important:

• Daily total: Aim for 0.6–0.8g of protein per pound of bodyweight for muscle building or maintenance.
• Flexibility: Your body can effectively use larger protein meals spread throughout the day—no need for micro-portions every few hours.
• Quality sources: Eggs 🥚, fish 🐟, grass-fed meats 🥩, legumes, or plant-based proteins all count.
• Recovery pairing: Pairing protein with whole carbs (like rice 🍚 or potatoes 🥔) can speed up muscle recovery.

So yes, enjoy a post-workout shake if you love it—but know that a balanced dinner or lunch with enough protein works just as well.

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Mini Wellness Insight

Stop stressing about timers and focus on the bigger picture: total nutrition. Quality food, proper rest, and smart training matter far more than watching the clock. Let this free you up to eat intuitively and focus on foods you actually love.