The anabolic window: do you need protein right away

The '30-minute anabolic window' is overstated.

• What matters most is daily protein (1.4–2.0 g/kg for active people) spread over 3–5 meals (0.3–0.4 g/kg each, usually 20–40 g).
• If your meals before and after training are no more than 4–6 hours apart, you're covered.
• Training fasted in the morning? Then eating soon after does help.

A shake after training is convenient, but having it 2 hours later won't cost you results.