There are 34 million videos posted to TikTok every day — and a good chunk of them are filled with misleading or conflicting nutrition advice!

One gym bro says to slam a protein shake within 30 minutes of working out…

Another influencer says to intermittently fast for “optimal health.”

So which is it?

Should you chug a protein shake post-workout to “optimize gains”?

Or hold off until the afternoon to “optimize fat loss”?

Let’s clear it up!

The alleged “30-minute anabolic window” is the short period after a workout when your body is especially primed to absorb nutrients like protein.

The truth? That window isn’t as narrow as we once thought!

Recent research shows that what actually matters most is:

✨ Total daily protein intake

✨ Even distribution of protein throughout the day

So why do I still recommend clients bring a protein shake to the gym?

Because protein after a workout has a ripple effect!

If you finish a workout with no fuel, you’re more likely to crash, get hangry, and struggle to make mindful food choices the rest of the day!

But if you refuel with something like a Koia Elite Protein Shake —

✨ 32g complete plant protein

✨ 4g sugar

✨ 6g fiber

You’ll help replenish your body, stabilize blood sugar and energy levels, and stay satisfied enough to make balanced decisions all day long!

At the end of the day, nutrition isn’t about perfection — it’s about prioritizing protein when you can and having your next best step ready to go!

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