No one disputes that what you eat plays a crucial role in your overall fitness, body composition and athletic performance. To build your muscles, you need to eat a lot of protein. But what about when Do you eat it?
Many trainers and fitness pros will refer to the post-workout “anabolic window” and tell you (between sips of a recovery drink) that nutrient timing is everything. They believe that protein intake should be timed with the precision of a Swiss watch to specific periods when muscles are particularly receptive to it (such as after exercise).
But the latest research suggests that effective fueling may not be time sensitive. As long as you eat regularly throughout the day, you may have hours (not minutes) to eat protein that helps muscle growth after exercise.
Keep reading to learn why time is on your side when it comes to your “build window” but also why protein should still be your priority after any workout.
What is the anabolic window theory?
the Anabolic window theory It is suggested that you have a short time frame (30 to 60 minutes) after exercise to consume adequate nutrients – specifically protein – to maximize muscle recovery and repair.
What happens when the half-hour window closes? Catabolism (tissue breakdown) outpaces anabolic (tissue growth), reducing potential muscle growth and strength gains – or so the theory goes. But recent research tells a slightly different story.
What do experts say about the anabolic window?
Recent scientific findings indicate that the anabolic period after exercise lasts about four to six hours, not 30 minutes. in Meta-analysis I posted it Journal of the International Society of Sports NutritionThe researchers concluded that total daily protein intake trumps timing when it comes to building muscle.
Does this mean you should ditch your post-workout shake? never. If it’s been more than a few hours since your last high-protein meal, or your next meal is a few hours away, a post-workout shake is still a powerful tool in your muscle-building arsenal.
Additionally, research has shown that people who take protein supplements after exercise build more lean mass (i.e. muscle) than those who don’t — likely because it helps boost their overall daily protein intake.
For muscle mobilization, evidence suggests that a combination of 1.4 grams to 2.2 grams of protein per kilogram of body weight per day can be effective. For example, a person who weighs 150 pounds should strive to consume at least 95 grams of protein per day. One share of Beachbody performance recovery It provides 20 grams of protein, so eating one scoop after a workout covers a large portion of your daily goal.
How much should I care about the anabolic window theory?
If the concept of eating and drinking within a certain window bothers you, try thinking about your fueling in big-picture terms, he suggests. Wendy Lordrd. “As long as you fuel your body efficiently (with protein throughout the day), you will achieve muscle growth,” she says.
Focus on eating high-protein meals and snacks every four to six hours — and always after exercise. So, let’s say you have a workout scheduled at 12 noon during your lunch break. If you eat Greek yogurt for breakfast at 9 a.m., and have a mid-morning snack of mixed nuts at 11 a.m., then recover with a snack. Beachbody performance recovery Smoothie At 1 p.m., you’ll have loaded up on your daily protein intake and consumed protein when your muscle tissues were most receptive to protein—all without thinking too much about it.
Is “protein timing” different from the anabolic window theory?
People who talk about “protein timing” are basically referring to the activating window theory. Protein timing is eating protein immediately after exercise to take advantage of the body’s acceptance of amino acids to build muscle.
To further investigate the concept of protein timing, Brad John Schoenfeld, PhD, CSCS, and Alan Aragon, MSc, two of the authors of the above-mentioned meta-analysis, conducted their own research. Research study On a group of men trained to resist. Half of the participants were instructed to consume 25 grams of whey protein immediately before a full-body strength training workout, and the other half were instructed to consume the same amount of the same supplement immediately after the workout.
According to the protein timing rules, the group that consumed the protein powder after exercise should have received greater benefits. But according to their research: “The results showed no differences in measures of inflation between the groups over the 10-week study period.”
Simply put, the anabolic window is much larger than we previously thought, and it doesn’t really matter where you train as long as it matters.
The bottom line is on protein timing
Prioritize your total daily protein intake, but don’t eliminate the timing of your protein intake completely. This post-workout shake can still help speed up your recovery and fast track your progress no matter what type of athlete you are.
Whether you’re training for an ultramarathon, commuting on your bike, or pumping iron, your muscles need protein to grow and adapt, and providing them with enough of it will help you improve your performance and achieve your goals. Keep these tips in mind (and keep protein on your plate at every meal), and you’ll be doing yourself and your muscles a lot of favors.