Post-exercise protein should be consumed within which time window?

• A. 0–4 hours post-exercise.
• B. 0–2 hours post-exercise.
• C. Only after 6–8 hours.
• D. Only the next day.

Answer: (B)

After a resistance workout, muscles are most receptive to amino acids, and supplying protein during this heightened window helps ramp up muscle protein synthesis to repair and adapt. The strongest practical timing is within the first two hours after exercise, when the stimulus for growth is at its peak and amino acids can be rapidly delivered to muscle tissue. Providing protein then, especially a leucine-rich source, supports faster recovery and gains.

Waiting longer still provides protein later, but the immediate post-exercise period offers the best opportunity to maximize the anabolic response. The other options either miss this peak by delaying intake too long or extend beyond the narrow window when the response is highest.