# Supplement timing on the move: what really counts after training

> The anabolic window is narrower in the retelling than in the data. What timing research says about distribution, serving size and glycogen - and why logistics decides when you are out and about.

Few rules persist like the «anabolic window»: 30 minutes after training, or it was all for nothing. The evidence has shifted. What remains is still relevant - just in a different place than most people assume.

## How narrow the anabolic window really is

Aragon and Schoenfeld (2013) reviewed the timing literature systematically: a narrow window of 30 to 60 minutes cannot be substantiated. In the meta-analysis by Schoenfeld, Aragon and Krieger (2013), the apparent timing effect disappeared as soon as **total protein intake** was matched between groups. The studies showing a benefit simply had more protein in the timing group.

In practice: eating an hour after the session costs you nothing. Only fasted training has a tighter window - blood amino acid availability is already low by then.

## Distribution beats timing

More interesting than timing is distribution across the day. Areta and colleagues (2013) compared three patterns over twelve hours of recovery at identical total intake: 8 × 10 g, 4 × 20 g and 2 × 40 g. The middle option - **4 × 20 g every three hours** - produced the highest myofibrillar protein synthesis.

Moore and colleagues (2009) had mapped the dose-response curve: around 20 g of high-quality protein per serving maximises muscle protein synthesis, larger amounts are increasingly oxidised - practically 0.3 to 0.4 g per kilogram per meal.

## What is genuinely time-critical

There is one situation where timing measurably matters: **glycogen resynthesis** with short recovery. Burke, van Loon and Hawley (2017) show that with less than eight hours between two sessions, about 1.0 to 1.2 g of carbohydrate per kilogram per hour is needed immediately. Tournament days and two-a-days fall into this category - ordinary training with 24 hours in between does not.

## The real bottleneck is logistics

That shifts the question: not «how fast», but «at all». Anyone who drives home for 40 minutes and then cooks often has no protein serving at all. Pre-dose the powder dry, add water on site - that makes the serving independent of kitchen and fridge.

The second point is hygiene. Protein and carbohydrate residues in a moist, closed container are an ideal growth medium - rinsing belongs right after the shake, not the next morning.

## How the WOO® Shaker Weiss puts this into practice

The **[WOO® Shaker Weiss](/en/shop/woo-shaker-white)** holds 700 ml and has a screw closure and an integrated sieve. On the move the tight closure is decisive: it lets you pack the dry powder in the morning and mix the serving only after training.

The light-coloured wall has a practical side effect: residues become visible before they turn into a problem - a white shaker is its own cleaning indicator. The **WOO® Shaker Weiss** is designed for all WOO® products, from protein shakes to electrolyte drinks.

## Frequently asked questions

**Do I have to drink protein straight after training?**
No. What matters is the daily amount and its distribution. Only with fasted training or two sessions on the same day does proximity in time pay off.

**How much protein per serving makes sense?**
Roughly 0.3 to 0.4 g per kilogram of body weight, so around 20 to 30 g - spread over three to four servings across the day.

**How do I clean a shaker properly?**
Rinse it immediately after use so nothing dries on, and clean it regularly with a brush and detergent. Lid and sieve separately, then dry everything open.

## Sources

Aragon AA & Schoenfeld BJ (2013), Journal of the International Society of Sports Nutrition - Nutrient timing revisited: is there a post-exercise anabolic window?
Schoenfeld BJ, Aragon AA & Krieger JW (2013), Journal of the International Society of Sports Nutrition - The effect of protein timing on muscle strength and hypertrophy: a meta-analysis.
Areta JL et al. (2013), Journal of Physiology - Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis.
Moore DR et al. (2009), American Journal of Clinical Nutrition - Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise.
Burke LM, van Loon LJC & Hawley JA (2017), Journal of Applied Physiology - Postexercise muscle glycogen resynthesis in humans.

*WOO® Shaker Weiss - available in our shop.*