chew your food. I have yet to see a study that has conclusive, peer reviewed study to attest that 'protein assimilation windows' even exist in regards to supra-glycogen compensation in athletes that are anything other than PROFOUNDLY glycogen depleted, which is a functional impossibility for anyone sipping sugars before/during/after their workout.
All the paper that has hit my desk in ten years is all based on the same few studies, ALL of which are pulled from very high intensity workloads that last for 1.5-2.5 hours, we're talking supramaximal depletion being the determining factor for greater amino uptake and all of THAT is based on anecdotal evidence, as there is no way to test for it reliably.
SO, every BB i have ever hung with or worked with or had as client has always maintained that PWON is written in stone and that he/she must consume assinine protein numbers, no offense, but I have only gotten two competitors to try to use real protein numbers and just chew their food, and they were just as full and just as hard as on the standard protocols, they just never had the cajones to try it.