No one claims that what you eat plays a crucial role in your overall fitness, body composition, and athletic performance. To build muscle, you need to eat plenty of protein. But what about When do you eat it?
Many trainers and fitness professionals will refer to the post-workout “anabolic window” and tell you (between sips of a recovery shake) that nutrient timing is everything. They believe that protein intake should be timed with the precision of a Swiss watch at specific times when muscles are particularly receptive to it (like after a workout).
But the latest research suggests that effective fueling may not be as urgent. As long as you eat regularly throughout the day, you can have hours (not minutes) to absorb muscle-building protein post-workout.
Keep reading to find out why time is on your side when it comes to the “anabolic window,” but also why protein should always be your priority after any workout.
What is the anabolic window theory?
THE anabolic window theory suggests that you have a brief window (30 to 60 minutes) after training to consume enough nutrients – specifically protein – to maximize recovery and muscle repair.
What happens when that half-hour window closes? Catabolism (tissue breakdown) outpaces anabolism (tissue growth), thereby decreasing your 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 suggest that the post-workout anabolic window lasts around four to six hours, not 30 minutes. In a meta-analysis published by the Journal of the International Society of Sports Nutritionthe authors concluded that total daily protein intake trumps specific timing when it comes to building muscle.
Does this mean you should ditch your post-workout shake? No way. If it’s been more than a few hours since your last protein-rich meal, or your next one is in a few hours, this post-workout shake remains a powerful tool in your muscle-building arsenal.
Additionally, research has shown that people who consume a protein supplement post-workout build more lean mass (i.e. muscle) than those who don’t, likely because it helps increase their overall daily protein intake.
To gain muscle, evidence suggests that a range of 1.4 grams has 2.2 grams of protein per kilogram of body weight per day can be effective. For example, a person weighing 150 pounds should aim to consume at least 95 grams of protein per day. A portion of Beachbody Performance Recovery provides 20 grams of protein, so consuming a scoop after exercise covers a significant portion of your daily goal.
How much should I care about the anabolic window theory?
If the idea of eating and drinking within a specific window trips you up, try thinking about your fueling from a big-picture perspective, 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 protein-rich meals and snacks every four to six hours – and always after exercise. So, let’s say you have a workout scheduled for 12 p.m. during your lunch break. If you have Greek yogurt for breakfast at 9 a.m., a mid-morning snack of trail mix with nuts at 11 a.m., then recover with a Beachbody Performance Recovery smoothie at 1 p.m., you will have increased your daily protein intake and consumed protein when your muscle tissues were most receptive to protein, all without thinking about it too much.
Is “protein timing” different from the anabolic window theory?
People who talk about “protein timing” are essentially referring to the anabolic window theory. Protein timing involves consuming protein immediately after a workout to capitalize on the body’s receptivity to amino acids for muscle building.
To further explore the concept of protein gating, Brad Jon Shoenfeld, PhD, CSCS, and Alan Aragon, MSc, two of the authors of the aforementioned meta-analysis, conducted their own study. research study on a group of men trained for resistance. Half of the participants were asked to consume 25 grams of whey protein just before a full-body strength workout and the other half were asked to consume the same amount of the same supplement immediately after exercise.
According to the rules of protein timing, the group that consumed the protein powder after exercise should have experienced greater benefits. But, according to their research: “Results showed no differences in hypertrophy measures between groups during the 10-week study period. »
Simply put, the anabolic window is much larger than we once thought, and it doesn’t matter where your training is, as long as it does.
The bottom line on protein timing
Prioritize total daily protein intake, but don’t abandon protein timing completely. This post-workout shake can still help speed up your recovery and accelerate your progress, no matter what type of athlete you are.
Whether you’re training for an ultramarathon, hitting singletrack on your bike, or pumping iron, your muscles need protein to grow and adapt, and providing them with enough of it will help you optimize your performance and exceed 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.
