A Research indicates that you should start recovering within 30-60 minutes after a workout to see the most results and to ensure your body has recovered for the next training session. This period of time is often referred to as the “anabolic window,” when your body is primed for recovery.

Providing your body protein quickly after a workout ensures the muscles don’t remain in a state of breakdown (catabolic) and have the necessary nutrients to rebuild. 

Taking in nutrition during this window is especially important if you are an endurance athlete, you workout twice a day, have a workout less than 24 hours from the workout you just finished, or if you are actively trying to gain lean muscle mass.