No one argues that what you eat plays a crucial role in your overall fitness, body composition and athletic performance. To build muscle, you need to eat a lot of protein. But what happens 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 to specific periods when the muscles are particularly receptive (such as after a workout).
But the latest research suggests that effective eating may not be so sensitive to time. As long as you eat regularly throughout the day, you may have hours (not minutes) to take in muscle-building protein after your workout.
Read on to find out why time is on your side when it comes to the “anabolic window,” but also why protein should be your priority after any workout.
What is the anabolic window theory?
The anabolic window theory suggests that you allow a short period of time (30 to 60 minutes) post-workout to consume adequate nutrients, more specifically protein, to maximize muscle recovery and repair.
What happens when that half-hour window closes? Catabolism (tissue breakdown) outpaces anabolism (tissue growth), decreasing potential muscle growth and strength gains, or so the theory goes. But recent research tells a slightly different story.
What do the experts say about the anabolic window?
Recent scientific findings suggest that the post-workout anabolic window lasts four to six hours, not 30 minutes. In a meta-analysis published by Journal of the International Society of Sports Nutritionthe authors concluded that total daily protein intake trumps specific time when it comes to building muscle.
Does this mean you should ditch your post-workout shake? not at all If it’s been more than a few hours since your last protein-rich meal, or your next one is a couple of hours away, this post-workout shake is still 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 daily protein intake. .
To increase muscle, evidence suggests that a range of 1.4 grams a 2.2 grams of protein per kilogram of body weight per day can be effective. For example, a person who weighs 150 pounds should strive to consume at least 95 grams of protein per day. A portion of Beachbody Performance Recovery provides 20 grams of protein, so consuming one scoop after exercise covers a significant portion of your daily goal.
How much should I care about the anabolic window theory?
If the concept of eating and drinking within a specific window turns you on, try thinking about your sourcing from a big picture perspective, he suggests Wendy LordRD. “As long as you’re fueling your body efficiently (with protein throughout the day), you’re going to achieve muscle growth,” he 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 at 12:00 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 shake at 1:00 p.m., you’ll need to load up on your daily protein intake and consume protein when your muscle tissues were most receptive to protein, all without thinking too much about it.
Is “protein time” different from the anabolic window theory?
People who talk about “protein time” are essentially referring to the anabolic window theory. Protein timing is consuming protein immediately after a workout in order to capitalize on the body’s receptivity to muscle-building amino acids.
To further investigate the concept of protein timing, Brad Jon Shoenfeld, PhD, CSCS, and Alan Aragon, MSc, two of the authors of the aforementioned meta-analysis, conducted their own research study about a group of men trained for resistance. Half of the participants were instructed to consume 25 grams of whey protein right before a full-body strength workout, and the other half were instructed to consume the same amount of the same supplement immediately afterward to exercise
According to the protein timing rules, the group that consumed the protein powder after exercise should have experienced more benefits. But, according to their research: “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 thought, and it really doesn’t matter where your training sits as long as it does.
The bottom line on protein time
Prioritize your total daily protein intake, but don’t completely abandon protein time. This post-workout shake can still help speed up your recovery and fast-track your progress, no matter what type of athlete you are.
Whether you’re training for an ultramarathon, cruising singletrack on your bike, or pumping iron, your muscles need protein to grow and adapt, and getting enough of it will help you optimize your performance and crush the your goals Keep these tips in mind (and have protein on your plate at every meal) and you’ll be doing yourself and your muscles a lot of favors.
