Latest evidence update: 2026-08-01
One-off plan, anchored to the night you're going out. We'll generate a calendar file you can drop into Google Calendar, Apple Calendar, or Outlook.
Post-workout
06:00 PM
May 26
at start
Within 2 hours post-training. Aragon/Schoenfeld anabolic window is ~4-6h, not 30 min — daily protein total (1.6-2.2 g/kg) matters more than precise timing.
06:30 PM
May 26
30m after
Endurance or skill sessions: +60 min post is fine. Strength / hypertrophy sessions: WAIT 4-8 hours or skip entirely — Pinero 2024 meta-analysis (8 RCTs) shows CWI immediately after resistance training attenuates hypertrophy.
07:00 PM
May 26
1h after
30 min before sleep. Slow-digesting protein augments overnight muscle protein synthesis (Snijders 2019 Frontiers Nutrition; 2023 Sports Medicine RCT). On training days only — distinct from the T+30 whey dose, different protein kinetics.
09:00 PM
May 26
3h after
Opens an .ics file — your calendar app handles the rest. Nothing stored on our side.
ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.
Cold exposure