THE ANABOLIC WINDOW:MYTH OR FACT?
The "anabolic window" is said to be a *magical* 30 minute post workout time period where you MUST consume a meal or else your workout is deemed virtually useless and you won't make any gainz.
According to the "bro's", if you don't eat a meal during this magical window, your muscles will “eat themselves” and you're said to be weak little noodle forever and ever.
So, let’s explore this…
While it is true that muscle protein breakdown increases after training, this period is brief and research does not allude to better muscle protein synthesis with immediate food consumption post workout.
The exception to this is if you train fasted. Then you shouldtry to get in your post workout meal a bit more promptly.
LET’S LOOK AT SOME RESEARCH….
One study in 2017 found that pre and post workout protein intake both produce similar muscle adaptions. MEANING, your pre-workout meal (& protein) could be sufficient enough to elicit muscle protein synthesis (MPS). Meaning, if your pre-workout meal is adequate, eating immediately post-workout intake isn’t necessarily superior. This also means that the “window of opportunity” for protein is bigger than the bros thought.
Another study from 2007 had similar results. Participants consumed whey protein just before exercise OR 1 hour after exercise instead. Both groups experienced similar changes in muscle protein synthesis.
Additionally, in 2013, a meta-analysis of 43 different studies found NO strong link between immediate protein intake and muscle growth OR muscular strength.
Another study in 2010 examined the post-workout anabolic response that happens after protein intake. Researchers found that the response elicited from consuming protein post workout is mainly due to protein synthesis rather than protein breakdown. This study alludes to the fact that immediate protein consumption to reduce muscle breakdown may not be necessary.
Another study in 1997 (sry this one is old …) found that delaying post-workout carb intake by 2 hours didn’t actually affect one’s ability to restore muscle glycogen. The levels of glycogen remained the same 8 and 24 hours later, suggesting that carb intake even after the "30 min window" would still be beneficial.
Key Takeaways:
You do not need to slam a protein shake the second you finish your workout.
If you train fasted (and therefore don't have a pre workout meal), try to get in your post workout meal a bit more promptly.
Eating as few as 20 grams of protein as part of your pre-workout meal can significantly elevate the delivery of amino acids to your muscles for up to 2-3 hours post-workout.
It doesn't HURT you to throw back a protein shake / meal immediately after your workout, BUT you can still gain a substantial amount of strength and size even with a delayed post workout meal.
Rather than focusing on the magical anabolic window of growth, try to plan your meals out so that you consume at least ~25-30g of protein every few hours & consume adequate amounts of carbs throughout the day to keep energy levels high & stable for optimal performance.
References:
Schoenfeld, Brad Jon et al. “Pre- versus post-exercise protein intake has similar effects on muscular adaptations.” PeerJ vol. 5 e2825. 3 Jan. 2017, doi:10.7717/peerj.2825
Schoenfeld, Brad Jon et al. “The effect of protein timing on muscle strength and hypertrophy: a meta-analysis.” Journal of the International Society of Sports Nutrition vol. 10,1 53. 3 Dec. 2013, doi:10.1186/1550-2783-10-53
Glynn, Erin L et al. “Muscle protein breakdown has a minor role in the protein anabolic response to essential amino acid and carbohydrate intake following resistance exercise.” American journal of physiology. Regulatory, integrative and comparative physiology vol. 299,2 (2010): R533-40. doi:10.1152/ajpregu.00077.2010
Tipton, Kevin D et al. “Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise.” American journal of physiology. Endocrinology and metabolism vol. 292,1 (2007): E71-6. doi:10.1152/ajpendo.00166.2006
Pitkanen HT, Nykanen T, Knuutinen J, et al. Free amino acid pool and muscle protein balance after resistance exercise. Medicine and Science in Sports and Exercise. 2003 May;35(5):784-792. DOI: 10.1249/01.mss.0000064934.51751.f9.
With good vibes - Owner & Head Coach Joelle