If I were rewriting Leanness Lifestyle I’d change the post-workout meal part of my book. Sure, I’d mention the “window of opportunity” and the science that says “get your protein in as soon as you can post- or even during-workout” to facilitate recovery, amino acid uptake BUT …
I’d also say that for those who have the duel goal of fat loss AND muscle gain then YOUR NEXT MEAL AFTER THE WORKOUT IS YOUR POST-WORKOUT MEAL. If I were rewriting the book I’d emphasize the 5-6 feedings per day MORE than the importance of the post-workout feeding because when we are eating 5-6 times per day we are very likely going to be eating something with protein not too long after the workout anyway.
It’s one of those “Is it perfectly ideal for adding muscle to just make your next meal your post-workout meal even if it’s 2-3 hours after your workout?” Maybe not. And I do believe the science that says sooner is better. That is pretty accepted by both scientists and pragmatic “doers” of lifting alike. BUT in the real world? I’ve seen too many people fudge themselves up by worrying about the extra post-workout feeding, loading it up with carbs AND protein, then pushing their calories over for the day by doing so but relying on the “science excuse” to keep doing poorly.
Fact: For at least the past 10 years over 95% of the time my post-workout meal for an afternoon workout was WHATEVER TRACY WAS MAKING FOR SUPPER. My post-workout meal if I trained in the mid morning was WHATEVER I MADE FOR LUNCH. And if I trained after dinner my post-workout meal was WHATEVER MY 6TH FEEDING OF THE DAY WAS.
I’m just an “N of 1” but empirically I can say that most people who are long-standing lifters who live lean do it my way. There are plenty of fat lifters however that do it “by the book” and make SURE their post-workout feeding is loaded with carbs and protein RIGHT after the workout.