No one disputes that what you eat plays an important role in your overall fitness, body composition, and athletic performance. To build muscle, you need to eat a lot of protein. But what about when you eat it?
Many trainers and fitness experts refer to the post-workout “anabolic window” and say timing your nutrition (like between sips of your recovery shake) is everything. They believe that you need to time your protein intake with the precision of a Swiss clock at specific times of the day when your muscles are particularly receptive to protein (such as after a workout).
But new research suggests that effective refueling may not be so time-sensitive. As long as you eat regularly throughout the day, you have hours (instead of minutes) to consume protein that will grow your muscles after your workout.
Read on to find out why time is on your side when it comes to the ‘anabolic window’ and why protein should still be a priority post-workout.
What is anabolic window theory?
Anabolic window theory suggests that there is a short (30-60 minute) window of time after a workout to consume enough nutrients, especially protein, to maximize muscle recovery and repair.
What happens when that 30-minute window closes? Catabolism (tissue breakdown) outpaces anabolism (tissue growth), reducing potential muscle growth and strength gains – theoretically. will look like that. But recent research has found something a little different..
What do experts say about the anabolic window?
Recent scientific findings suggest that the post-workout anabolic window lasts approximately 4 to 6 hours, rather than 30 minutes. In a meta-analysis published by the Journal of the International Society of Sports Nutrition, the authors concluded that total daily protein intake is more important than specific timing when it comes to muscle building.
Does that mean you should stop having a post-workout shake? Not at all. Even if it’s been more than a few hours since your last protein-rich meal, or your next meal is just a few hours away, a post-workout shake is still a powerful tool for building muscle.
Additionally, studies have shown that people who take protein supplements after a workout gain more lean body mass (muscle) than those who don’t. Probably because it helps increase your overall protein intake for the day.
Evidence suggests that consuming between 1.4 and 2.2 grams of protein per kilogram of body weight per day is effective for building muscle. For example, a person who weighs 150 pounds should strive to consume at least 95 grams of protein per day. Each serving of Beachbody Performance Recover contains 20 grams of protein, so just one spoonful post-workout will cover a significant portion of your daily goals.
How concerned should I be about anabolic window theory?
If you’re having trouble with the concept of eating and drinking within a specific time frame, think about fueling from a big-picture perspective, suggests registered dietitian Wendy Lord. “As long as you’re efficiently fueling your body (with protein throughout the day), your muscles will grow,” she says.
Make sure to eat protein-rich meals and snacks every 4 to 6 hours, and always after your workout. So, let’s say you schedule a 12pm workout during your lunch break. By having Greek yogurt for breakfast at 9 a.m., a mid-morning snack of nuts and trail mix at 11 a.m., and recovering with a Beachbody Performance Recovery Smoothie at 1 p.m., you’ll be front-loading your protein intake for the day. You will have consumed it. Consume protein without thinking too much about it, when your muscle tissue is most receptive to it.
Is “protein timing” different from anabolic window theory?
When people talk about “protein timing,” they are basically referring to the anabolic window theory. Protein timing means consuming protein right after your workout to take advantage of your body’s receptivity to muscle-building amino acids.
To further explore the concept of protein timing, two of the authors of the aforementioned meta-analysis, Brad Jon Shoenfeld, Ph.D., and Alan Aragon, M.S., CSCS, conducted their own research study with a group of resistance-trained men. was carried out. Half of the participants were instructed to take 25 grams of whey protein immediately before a full-body strength workout, and the other half were asked to take the same amount of the supplement immediately after exercise.
According to the protein timing rules, the group that consumed protein powder after exercise should experience greater benefits. However, according to their study, “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 as long as your workouts stay within that range, it doesn’t really matter.
Key points about protein intake timing
Prioritize your total daily protein intake, but don’t completely ignore the timing of your protein intake. No matter what type of athlete you are, this post-workout shake will speed up your recovery and help you track your progress faster.
Whether you’re training for an ultramarathon, hitting singletrack on your bike, or pumping iron, protein is needed for muscle growth and adaptation, and making sure your muscles have enough Optimize your performance and reach your goals by feeding your body with the right amount of protein. Keep these tips in mind (and make sure you have protein on your plate at every meal), and you’ll do yourself and your muscles plenty of benefits.
