Do you need to eat protein right after a workout?
I bet you’ve heard (or read!) this before:
"You’ve got 30–40 minutes after your lift to slam 30+ grams of protein or you lose your gains."
But maybe you've also heard something completely different —
“The anabolic window is a myth. You’ve got 24 hours to refuel. Just hit your total protein for the day and you’re golden.”
So… which is right? And does it matter if you’re a women in peri- or post-menopause?
What Is the Anabolic Window?
This idea came from early research suggesting that muscle protein synthesis (MPS) — basically your body’s muscle-building process — spikes for a short time after strength training. The theory was: eat protein ASAP post-lift, and you’ll build more muscle. Miss the window, and you lose out.
But here’s what newer, more nuanced science tells us:
Muscles remain sensitive to protein for up to 24 hours after your workout.
The “window” isn’t a tight little gap — it’s more like a barn door, especially for trained individuals.
From the study: “The anabolic window may not be as narrow as once believed and may extend several hours following training.”
Here’s Where It Does Matter — Especially for Women 40+
For women in peri- and post-menopause, the story is a little different. Thanks to hormonal shifts (like declining estrogen), we don’t respond to protein the same way we did in our 20s and 30s.
That means:
We break down muscle faster
We build it back more slowly
We need more dietary protein to get the same response
Experts like Dr. Stacy Sims suggest that peri- and post-menopausal women benefit from 40–50g of high-quality protein post-workout, especially after strength training.
Why? Because our bodies are a little less efficient at turning protein into muscle. That bigger dose helps kickstart recovery and growth.
In general: “…the role of maintaining muscle mass during weight loss and as we age is an emerging concept, having implications in chronic disease prevention, functional capacity, and quality of life. Higher-protein diets have been shown to: (1) promote gains in muscle mass, especially when paired with resistance training; (2) spare muscle mass loss during caloric restriction; and (3) attenuate the natural loss of muscle mass that accompanies aging.”
So What Should You Actually Do?
If you’re lifting heavy (and I hope you are), here’s a smart strategy:
Aim for 30–50g of protein within 1–2 hours post-workout. Doesn’t have to be immediately — just in that general window.
Choose high-quality protein with all the essential amino acids (think: eggs, chicken, whey, Greek yogurt, or a balanced shake).
Keep your total daily intake high — around 1.8–2.2g/kg (approx. 1 g/lb) of ideal body weight if your goal is strength and body composition.
Space your meals out — 3–4 feedings of 30–40g is often better than one giant hit.
And no — if you don’t eat protein within 40 minutes, your workout wasn’t wasted. But the post-workout window is a good opportunity — especially if you're looking to maximize strength, definition, and recovery.
My Go-To Post-Lift Protein Options?
Protein shake with frozen berries and creatine
Cottage cheese + fruit + sliced almonds + honey
Eggs + grainy bread + sautéed spinach
Leftover chicken + rice + avocado
Keep it simple, satisfying, and rich in protein — your muscles will thank you later.
Final Thought:
There’s no magic timer ticking down the moment you rack your last weight. But for women 40 and up, strength training + smart protein timing = a major win.
