No one would argue that what you eat plays a significant role in your overall fitness, body composition, and athletic performance. to build muscleyou have to eat rich in protein. But what about? when do you eat it

Many trainers and fitness experts refer to the “anabolic window” after exercise: recovery agitation) that nutrition timing It's everything. With the precision of a Swiss clock, they determine specific periods when muscles are particularly receptive to protein, e.g. after exercise).

However, newer research suggests that effective fueling may not be time-sensitive. As long as you eat regularly throughout the day, you may have time (hours, not minutes) to consume muscle-building protein 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 after your workout.

What is the anabolic window theory?

that Assimilation Window Theory We suggest a short period of time (30-60 minutes) after exercise to consume appropriate nutrients, especially protein. Maximize muscle recovery And repairs.

What happens when the 30-minute window closes? catabolism (Tissue destruction) outpaces 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 experts say about the anabolic window?

Recent scientific studies have shown that the post-exercise anabolic period lasts about 4 to 6 hours, not 30 minutes. in meta-analysis published by International Journal of Sports NutritionThe authors concluded that total daily intake of protein is more important than specific timing for muscle building.

So does that mean you should stop drinking post-workout shakes? you're welcome. Even if it's been hours since your last protein-rich meal or your next meal is hours away, a post-workout shake still works. powerful tool From your muscle-building arsenal.

Additionally, studies have shown that people who take protein supplements after exercise build more lean body mass (i.e. muscle) than those who do not. This is probably because it helps increase your overall daily protein intake.

There is evidence that a variety of methods are needed to gain muscle. 1.4 grams to 2.2 grams Consuming protein per kilogram of body weight per day may be effective. For example, a person who weighs 150 pounds should strive to consume at least 95 grams of protein per day. 1 serving Beachbody Performance Recovery It provides 20 grams of protein, so one scoop after your workout will cover a significant portion of your daily goal.

How much attention should we give to the theory of the assimilation window?

If the concept of eating and drinking within a specific window baffles you, think about your fueling from a big-picture perspective. Wendy LordR.D. “As long as you fuel your body efficiently with protein throughout the day, you can achieve muscle growth,” she says.

Concentrate on eating protein-rich diet Eat a snack every 4-6 hours. And I always have a snack after working out. Let's say you have a 12pm workout scheduled during your lunch break. If you eat Greek yogurt for breakfast at 9 a.m., recover with a snack of trail mix and nuts at 11 a.m. Beachbody Performance Recovery By having a smoothie at 1 p.m., you're pre-setting your daily protein intake and consuming protein when your muscle tissue is most receptive to it. You don't have to think too much about all this.

Is “protein timing” different from the anabolic window theory?

People who talk about “protein timing” are essentially referring to the anabolic window theory. Protein timing involves consuming protein immediately after exercise to take advantage of the body's receptivity. amino acids that build muscle.

To further investigate the concept of protein timing, two of the authors of the aforementioned meta-analysis, Brad Jon Shoenfeld, PhD, CSCS, and Alan Aragon, MS, conducted their own research. research study About a group of men who underwent resistance training. Half of the participants were instructed to consume 25 g. whey protein Immediately before full-body strength training, the other half were instructed to take the same amount of the same supplement immediately after the exercise.

According to the protein timing rule, the group that consumed protein powder after exercise should have experienced greater benefits. However, according to their study, “results showed no differences in hypertrophy measures between groups over the 10-week study period.”

Simply put, the anabolic window is much larger than we thought, and it doesn't really matter where you are within it as far as exercise goes.

Conclusions on protein timing

Prioritize your total daily protein intake, but don't completely abandon protein timing. A post-workout shake can help accelerate recovery and fast track your progress, no matter what type of athlete you are.

Whether you're training for an ultramarathon, cycling singletrack, or pumping iron, your muscles need protein to grow and adapt, and feeding your muscles enough protein will help you optimize your performance and achieve your goals. It works. Keep these tips in mind (and keep protein on your plate at every meal). This will help you and your muscles a lot.