The International Society of Sports Nutrition (ISSN) recently published a recommendation on nutrient timing in highly-trained individuals. Importantly, the recommendations are for experienced athletes, not for untrained individuals.
Put down that protein shake! The ISSN makes it clear that protein ingestion up to 2-hours after a workout "stimulates robust increases" in muscle protein synthesis. Furthermore, it appears that the post-workout anabolic window only matters if you didn't eat before your workout.
How much protein is optimal? Women that weigh 100 lbs need at least 11 grams of protein, and men that weigh 180 lbs need at least 20 grams of protein.
Furthermore, the ISSN noted that consuming casein protein before bed boosts muscle protein synthesis and metabolic rate throughout the night without affecting the breakdown of body fat stores. Athletes that workout late would benefit from a post-workout protein that includes casein sources.
FitBites™ cakes are conveniently packaged with optimal protein content in mind. We recommend that 100 lbs female athletes eat a FitBites™ Protein Carrot Cake or a FitBites™ Protein Cheesecake pre or post-workout. 180 lbs male athletes may benefit from eating a FitBites™ Protein Cheesecake pre or post-workout.