After a workout, you have a 30 minute window to consume protein and carbs to replenish glycogen stores and maximize muscle growth. I’ve heard this message for years from supplement companies, personal trainers, and nutritionists.  Every time I walked out of a gym, I was downing a protein shake.  However according to this study, the THIRTY MINUTE FEEDING WINDOW IS A TOTAL MYTH!!! The benefits from exercise can last up to 48 hours depending on the intensity and volume of the work out. I wish I knew this years ago because I’ve tasted some of those protein shakes twice trying to force feed my body when it wasn’t ready just because I was afraid of missing out on that window. The best time to eat post workout is when you are hungry.  If you have a very intense workout, it may take longer for your body to get out of a sympathetic state and for you to feel hungry.  On the other hand you may feel hungry instantly after finishing a moderate hike. Listen to your body to determine the right time for your post workout meal and not some propaganda from supplement companies.