Methodology
Protein Timing for Recomposition
Francesco Zen, founder of ZTraining · Last updated 20 June 2026
Why the "anabolic window" myth persists
The idea of a narrow post-workout window where protein has to be consumed or gains are lost has stuck around far longer than the evidence behind it deserves. It's a simple, urgent-sounding rule, which is exactly why it spreads, but it isn't what actually drives results.
What actually matters
The total protein amount, split sensibly across meals and snacks throughout the day, produces the most stable outcomes and the best digestion efficiency. Consistency across the day beats precision around a single 30-minute window every time.
Related: How much protein to build muscle · How to hit your protein eating out
He built Mr Z, an AI coach trained on his methodology to bring the same approach to a wider audience.