Here’s my understanding and two cents, most of the timing related recommendations are at best maximizing the last few percentages and more like the fitness industry trying to sell products. The body doesn’t stop looking for resources to repair itself after a hard work out if you don’t have a protein shake within 30 minutes. For most folks just trying to be healthy, work out their bodies, and build some muscle all you really need is getting your daily goal of protein in and a consistent workout.