No one argues that what you eat plays a crucial role in your overall fitness, body composition and athletic performance. To build your muscles, you need to eat a lot 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 sensitive to it (such as after a workout).
But recent research suggests that fuel efficiency may not be so sensitive to time. As long as you eat regularly throughout the day, you can have hours (not minutes) to get 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 still be your priority after every workout.
What is the anabolic window theory?
The anabolic window theory suggests that you have a short window of time (30 to 60 minutes) after exercise to consume adequate nutrients—more specifically, protein—to maximize muscle recovery and repair.
What happens when that half-hour window closes? Catabolism (tissue breakdown) exceeds anabolism (tissue growth), reducing 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-exercise anabolic window lasts about 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 timing 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 meal is hours away, that post-workout shake is still a powerful tool in your muscle-building arsenal.
Plus, research has shown that people who consume a protein supplement post-workout build more lean mass (ie, muscle) than those who don’t — likely because it helps increase their overall daily protein intake. .
To pack on muscle, evidence suggests that a range of 1.4 grams to 2.2 grams of protein per kilogram of body weight per day may be effective. For example, an individual who weighs 150 pounds should try to consume at least 95 grams of protein per day. One serving of Beachbody Performance Recover provides 20 grams of protein, so consuming a scoop post-workout 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 certain window appeals to you, try thinking about your food from a big perspective, suggests Wendy Lord, RD. “As long as you’re fueling your body efficiently (with protein throughout the day), you’ll 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 scheduled a workout at 12:00 during your lunch break. If you have Greek yogurt for breakfast at 9 a.m., a mid-morning snack of mixed nuts at 11 a.m., and then recover with a Beachbody Performance Recover smoothie at 1 p.m., you’ll have preloaded your intake daily of protein and consumed. protein when your muscle tissue was more receptive to protein – all without thinking too much about it.
Is “Protein Time” Different From Anabolic Window Theory?
People who talk about “protein time” are basically referring to the anabolic window theory. Protein timing is consuming protein immediately after a workout in order to take advantage of 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 on a group of resistance-trained men. Half of the participants were instructed to consume 25 grams of whey protein immediately before a full-body workout, and the other half were instructed to consume the same amount of the same supplement immediately after the workout.
According to the rules of protein timing, the group that consumed the protein powder after exercise should have had greater 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 once thought, and it really doesn’t matter where your training stands as long as it is.
Conclusion on protein time
Prioritize total daily protein intake, but don’t completely skip protein timing. That post-workout shake can help speed recovery and fast-track your progress, no matter what type of athlete you are.
Whether you’re training for an ultramarathon, cruising a track on a bike, or pumping iron, your muscles need protein to grow and adapt, and supplying them with enough will help you optimize your performance and press 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.
