Should you have protein after a hike? The definitive guide to post-trail recovery
                                
                                
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                                    5 min read                                
                            
                                A 2022 meta-analysis found that the post-exercise optimal nutrient absorption window is broader than once thought, extending up to two hours, and not just a tight 30-60 minutes. This expanded timeframe gives hikers a flexible opportunity to ensure they *should have protein after a hike* to maximize muscle repair and recovery.