Nutrient Timing: The Anabolic Window

Hypothesis

Anabolic Window is the time period right after a workout where you should consume a protein and carbohydrate-rich meal. It is said to allow the body to efficiently use the nutrients in food, better than any other time of day.

Article Research

Review existing literature on the effects of nutrient timing after post workout and see if the evidence points to the fact that eating carbs and protein after a workout will cause the most muscle gains.

Conclusion

A high-quality protein meal before and after a workout may help with muscle growth (hypotrophy). Eating the meal within 3-4 hours of both pre & post workout helps boost insulin levels which can help prevent the cells from pulling amino acid from protein stored in muscle tissue. Eating carbohydrates do not show any significant benefit when consumed with the meal.

 The research states that there is no conclusive study that can answer the question with accuracy since the research was performed by different people using different measurement factors and workout routines. The paper states that eating 0.4-0.5 grams of high-quality protein per every 1 kilogram (2.2lbs) of Lean Body Mass before and after each workout should yield maximum safe results. This should provide the best delivery to the body to keep insulin and other levels sustained.

References

 https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-5
– Journal of the International Society of Sports Nutrition

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