No one is arguing that what you eat plays a key role in your overall fitness, body composition and athletic performance. To build your musclesyou have to eat plenty of protein. But what about that? when do you eat that
Many trainers and fitness professionals will talk about the “anabolic window” after exercise and tell you (between sips shake recovery) that time of nutrients is everything. They believe that protein intake should be timed with the precision of a Swiss watch to certain periods when the muscles are particularly sensitive to them (such as after training).
But the latest research suggests that efficient refueling may not be so sensitive to time. As long as you eat regularly throughout the day, you may have hours (not minutes) to consume protein for muscle growth after your workout.
Read on to find out why time is on your side when it comes to the “anabolic window,” but also why protein should still be your priority after any workout.
What is the anabolic window theory?
The anabolic window theory suggests that you have a short (30 to 60 minute) window of time post-workout to ingest adequate nutrients – specifically protein – for maximize muscle recovery and repair.
What happens when that half-hour window closes? Catabolism (tissue breakdown) outweighs anabolism (tissue growth), reducing your potential muscle growth and strength gains—or so the theory goes. But recent research tells a different story.
What do the experts say about the anabolic window?
Recent scientific findings show that the post-workout anabolic window lasts about four to six hours – not 30 minutes. IN meta-analysis he announced Journal of the International Society for Sports Nutritionthe authors concluded that total daily protein intake trumps specific time when it comes to building muscle.
Does this mean you should give up post-workout shakes? Not at all. If it’s been more than a few hours since your last protein-rich meal, or your next one is in a few hours, that post-workout shake is still a powerful tool in your muscle building arsenal.
In addition, research has shown that people who consume a protein supplement post-workout build more lean mass (i.e., muscle) than those who don’t—probably because it helps increase their total daily protein intake.
Evidence suggests that it contracts muscles 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 aim for at least 95 grams of protein per day. One serving Beachbody Performance Recovery it provides 20 grams of protein, so consuming one scoop after exercise covers a significant part of your daily goal.
How concerned should I be about the anabolic window theory?
If the concept of eating and drinking within a certain window confuses you, try thinking about your fueling from a big-picture perspective, he suggests Wendy LordRD. “As long as you’re fueling your body efficiently (with protein throughout the day), you’re going to get muscle growth,” she says.
Focus on eating protein-rich dishes and snacks every four to six hours — and always after exercise. So let’s say you have a training session scheduled at 12 noon during your lunch break. If you eat Greek yogurt for breakfast at 9 a.m., a snack at 11 a.m. of mixed nuts, and then recover with Beachbody Performance Recovery smoothie at 1:00 p.m., you’ll increase your daily protein intake and consume protein when your muscle tissues were most receptive to protein — and all without thinking too much about it.
Is “protein timing” different from the anabolic window theory?
People who talk about “protein timing” are really referring to the anabolic window theory. Protein timing is the consumption of protein immediately after training in order to take advantage of the body’s sensitivity to amino acids for muscle building.
To further explore the concept of protein timing, Brad Jon Shoenfeld, PhD, CSCS, and Alan Aragon, MSc, two authors of the aforementioned meta-analysis, conducted their own research study to a group of men trained in resistance. Half of the participants were instructed to consume 25 grams whey protein immediately before full-body strength training, and the other half were instructed to consume the same amount of the same supplement immediately after exercise.
According to the protein timing rules, the group that consumed the protein powder after exercise should have experienced greater benefits. But, according to their research: “Results showed no differences in measures of hypertrophy between groups over the 10-week study period.”
Simply put, the anabolic window is much larger than we once thought, and it really doesn’t matter where your training is within it as long as it is.
Protein time conclusion
Prioritize your total daily protein intake, but don’t completely ignore the timing of your protein intake. That post-workout shake can still speed up your recovery and track your progress no matter what type of athlete you are.
Whether you’re training for an ultramarathon, navigating singletrack on your bike, or pumping iron, your muscles need protein to grow and adapt, and getting enough of it will help you optimize your performance and reach 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 huge favor.
