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Moderate evidence

The narrow post-workout 'anabolic window' is far less important than total daily intake.

In practice

You do not need a shake within thirty minutes. Eat properly across the day and the timing looks after itself.

Source

Aragon AA, Schoenfeld BJ (2013). Nutrient timing revisited: is there a post-exercise anabolic window?. Journal of the International Society of Sports Nutrition, 10:5. doi.org/10.1186/1550-2783-10-5

More on nutrition

Protein intakes beyond roughly 1.6 g per kg of bodyweight per day don't add further to training-induced gains in lean mass.
Spreading protein across the day in reasonably sized meals is a sensible default for muscle building.
Losing weight slowly, with adequate protein and continued resistance training, preserves lean mass and performance better than losing it fast.