Fitorex«If you do not take protein within 30 min after training, you lose your gains»
False
What the evidence says
The 'anabolic window' is several hours long, not 30 minutes. What matters is your total daily protein (1.6–2.2 g/kg) spread across several meals. If you eat enough protein before and after training, the exact timing is almost irrelevant.
How settled this is
Meta-analyses (Schoenfeld/Aragon): the daily total dominates over strict timing.