Be Punctual
Whether you’re trying to get shredded or pack on the mass, always eat immediately after training. Is it pointless if you wait longer than three minutes after your final rep to chug your protein shake? No, but you shouldn’t wait more than an hour after training that’s just too long. When you hit the iron, your hormones and enzyme processes go haywire and demand energy in the form of carbs and protein to get the body back to a state of balance. If you eat fairly soon after exercise, you match up supply with the body’s demands. If you wait, demand wanes. Calories taken in after the one-hour window are still used for recovery and growth but not nearly to the same extent.