But what if cant get to your post-workout meal until an hour or more later?
Is the anabolic window real?
If Im not simultaneously chugging protein, was my workout for naught?
Fortunately, it seems the anabolic window is less narrow than popularly believed.
Heres what you better know about protein timing formuscle gain.
What is the anabolic window?
Youve likely heard that you should eat protein within 30 to 60 minutes after your weightlifting session.
But is that necessary?
The anabolic window theory perpetuates the idea that youve got an hour or less to eat your protein.
Sounds pretty science-y doesnt it?
Lets break it down by first explaining what anabolic means.
Simply put, anabolic means building up.
sports dietitian
Anabolic processes include bones growing and strengthening or new skin tissue growing over a wound.
But its most often referred to when speaking of muscle growth, or muscle protein synthesis.
And food plays a rolemore specifically, protein.
The most important nutrient needed for muscle growth is protein.
During training theres damage that naturally happens to muscle fibers, says Callins.
Over time, muscle growth, or hypertrophy occurs.
There are a lot ofmyths about proteinout there, but its absolutely true that its important for building muscle.
But the anabolic window theory perpetuates the idea that youve got an hour or less to eat your protein.
Does your body have an internal protein timer that shuts down muscle growth at the 60-minute mark?
After a deep dive into the research, it doesnt look like thats the case.
Is the anabolic window real?
The anabolic window theoryis based on studies1showing increases in muscle protein synthesis after the consumption of amino acids.
However, theresearchers2used long cardio workoutswhich increase protein synthesis for energy rather than muscle growth.
But is time of the essence?
The theory makes sense, but there isnt enough strong evidence to support a critical 30- to 60-minute window.
Moreresearch4has shown that this [urgency] isnt true, she says.
Consuming a meal with protein within two hours of a completed workout iseffective5in building muscle.
If you miss it [the hour mark], it doesnt mean all hope is lost.
It only becomes an issue if you are a competitive athlete participating in advanced conditioning.
What should you eat to fuel muscle growth?
Sowhatare you supposed to eat?
Is the best option really isolated forms of protein, like meat orlow-carb protein powder?
Thankfully, you’re able to eat something enjoyable.
While protein isessential6, thats not the only nutrient that improves fitness.
Callins says that a combination of foods is the best route.
Protein intake helps with the repair process.
These factors paired with strength training contribute to hypertrophy.
A balanced diet is critical forrecovery7and growing your muscles, but it doesnt have to be all at once.
Ehsani suggests spacing out your protein throughout the day.
Dont backlog your protein to just dinner time.
have a go at have even portions of protein at each meal and/or snack.
Are you a nighttime snacker?
That may work in your favor.
Its been found that eating whey or casein proteinbefore bed8may further increase muscle protein synthesis and promote recovery.
Enjoy a glass of milk or bowl of yogurt to enhance your muscle growth.
Bottom line
So is the anabolic window real?
Schoenfeld BJ, Aragon AA.
Is There a Postworkout Anabolic Window of Opportunity for Nutrient Consumption?
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Pihoker AA, Peterjohn AM, Trexler ET, et al.
The effects of nutrient timing on training adaptations in resistance-trained females.J Sci Med Sport.
Nutrient Timing: A Garage Door of Opportunity?.Nutrients.
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Published 2020 Jun 30. doi:10.3390/nu12071948
Kerksick, Chad M et al.
International society of sports nutrition position stand: nutrient timing.Journal of the International Society of Sports Nutritionvol.
Dietary protein, exercise, ageing and physical inactivity: interactive influences on skeletal muscle proteostasis.Proc Nutr Soc.
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Rustad PI, Sailer M, Cumming KT, et al.
Intake of Protein Plus Carbohydrate during the First Two Hours after Exhaustive Cycling Improves Performance the following Day.PLoS One.
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Published 2016 Apr 14. doi:10.1371/journal.pone.0153229
Trommelen J, van Lieshout GAA, Pabla P, et al.
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