The 30 Minute Anabolic Window: What the Science SaysThis might as well anabolic post workout shake carved in stone at the exit of every gym in the world. The race to gulp down a protein shake within one hour of training is a worldwide phenomenon. Have you ever questioned whether it makes a real difference in anabolic post workout shake strength and size? The concept of nutrient timing has been around for ages, but it was largely popularized in by Dr. The book cited numerous studies showing that, by consuming the correct quantities of protein and carbohydrate immediately post-workout, an athlete could significantly improve strength, anabolic post workout shake, performance, and recovery. The studies also showed that delaying nutrient intake could have adverse effects. The problem that we run into with nutrient timing research is that much of it is done using endurance athletes hgh detection time blood power tests on recumbent bikes.
The Anabolic Window Post Workout & the Facts | PALEOETHICS
Have you heard of the anabolic window? Bro-science traditionally estimates it lasts somewhere between thirty minutes and two hours after your workout. A recent study from the Journal of the International Society of Sports Nutrition examined this phenomenon.
Researchers reviewed 23 previous studies on protein intake and timing. What they found may surprise you. Across all the studies, groups that gorged on protein immediately after exercise fared little better than those who simply ate the same amount of protein throughout the day.
Now, total protein intake certainly mattered. It alone seemed to cause most of the differences in results. But this review indicates that if the anabolic window does exist for protein intake, it may persist as long as four to six hours after training.
This is not what we were previously told. We were told that after we finish our last rep, we have precious little time to eat a whole salmon and enough Nutella to induce diabetes, or else we will shrivel and die from catabolism. The average subject from all of the studies reviewed ate 1. For a lb man, this is about g of protein per day. That is in line with recommendations for strength training athletes from most current research.
So are you ready to ditch your post-workout protein shake? This review has several limitations. First, many of the studies reviewed dealt with inexperienced athletes. The needs of new athletes are far different from those of experienced trainees. It is possible that new athletes simply benefit from any increase in training and protein consumption, but experienced athletes may have to time protein consumption to maintain steady gains. Next, the studies only examined protein, not carbohydrates.
My own experience tells me that carbohydrate intake and timing is also important for making gains in muscle mass. Were some participants among different studies eating 50g of carbs per day while others were crushing jelly donuts? The big conclusion I take from this study is that total protein intake is crucial to athletic performance. Regular, moderate doses of protein are necessary to support a hard-training athlete looking to build lean muscle. Post-workout nutrition is just a part of the solution, not the full solution.
Brad Schoenfeld, et al. Photo courtesy of Shutterstock. Is the Anabolic Window a Myth? Get updates and special offers delivered directly to your inbox. Don't Sweat the Demon Scale. Lox Stuffed Avocados and More.
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