Furthermore reports on the 30-minute rule for protein which is based on the idea that there’s a short period post-workout when your body can repair and build muscle more efficiently.

Tiffany Chag MS, RD, CSCS, sports performance specialist and sports dietician, explains that the window is much longer than a half hour and is more like an entire day.

Chag recommends aiming for at least 1.4 grams of protein per kilogram of body weight per day and to space your intake out over four to five snacks and meals.

This article originally appeared on Furthermore.Equinox.com.