What you eat 2–24 hours after training decides the gains.

Post-training nutrition window matters far longer than assumed.

Consistent protein intake drives muscle recovery all day.

Carbs replenish glycogen, making next session far stronger.

Quality meals support growth far beyond immediate post-workout.

Eating properly later still maximizes overall anabolic response.

Recovery depends on day-long nutrition, not quick shakes.

Balanced meals ensure muscles repair efficiently every time.

Don’t obsess; just hit targets within reasonable timeframe.

Daily intake influences hypertrophy more than single timing.

Feed muscles steadily, not only right after training.