No one argues that what you eat plays a significant role in your overall fitness, body composition, and athletic performance. To build your muscles, you need to eat a lot of protein. But how? when do you eat
Many trainers and fitness pros will refer to the post-workout “anabolic window” and tell you (between sips of recovery shake) that nutrient timing is everything. They believe that protein intake needs to be timed with the precision of a Swiss watch at specific times when the muscles are especially receptive to it (such as after a workout).
But the latest research suggests that effective fueling may be less time-sensitive. As long as you eat regularly throughout the day, you can have hours (not minutes) to take in muscle-growing protein after a workout.
Keep reading to learn why time is on your side when it comes to the “anabolic window” but why protein should still be your priority after any workout.
What is the Anabolic Window Theory?
The anabolic window theory It is recommended that you have a short (30- to 60-minute) post-workout timeframe to consume enough nutrients – more specifically, protein – to maximize muscle recovery and repair.
What happens when that half-hour window closes? Catabolism (the breakdown of tissues) outpaces anabolism (the growth of tissues), reducing your potential muscle growth and strength gains – or so the theory goes. But recent research tells a slightly different story.
What Are the Experts Saying About the Anabolic Window?
Recent scientific findings suggest that the post-workout 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 that mean you should ditch your post-workout shake? Not really. Whether it’s been more than a few hours since your last protein-heavy meal, or your next meal is a few hours away, that post-workout shake is still a powerful tool in your muscle-building arsenal.
Plus, research shows that people who consume a protein supplement after exercise build more lean mass (ie, muscle) than those who don’t – likely because it helps boost their total daily- daily protein intake.
To pack on muscle, evidence suggests that a set of 1.4 grams in 2.2 grams of protein per kilogram of body weight per day can be effective. For example, an individual weighing 150 pounds should strive to consume at least 95 grams of protein per day. One serving of Beachbody Performance Recovery delivers 20 grams of protein, so consuming one scoop post-workout covers a large 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 drives you nuts, try thinking about your fueling from a big-picture perspective, suggests Wendy LordRD. “As long as you fuel your body well (with protein throughout the day), you will achieve muscle growth,” he says.
Focus on eating protein-rich meals and snacks every four to six hours — and always after you exercise. So, let’s say you have a 12 pm workout scheduled during your lunch break. If you have Greek yogurt for breakfast at 9 am, a mid-morning snack of trail mix with nuts at 11 am, and then recover with a Beachbody Performance Recovery smoothie at 1:00, you’ll have your daily protein intake front-loaded and consume protein when your muscle tissues are most receptive to protein – all without thinking too much about it.
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 is the consumption of protein immediately after exercise to maximize 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 studies to a group of men trained in combat. Half of the participants were instructed to consume 25 grams of whey protein before a full-body strength-training workout and the other half were instructed to consume the same amount of the same supplement immediately after the workout.
In terms of protein timing, the group that consumed the protein powder after exercise should have experienced greater benefits. But, according to their research: “The results showed no differences in hypertrophy measurements between the groups during the 10-week study period.”
In other words, the anabolic window is much larger than we once thought, and it really doesn’t matter where your workout is as long as it does.
The Bottom Line on Protein Timing
Prioritize total daily protein intake, but don’t cut protein timing completely. That post-workout shake can still help speed your recovery and accelerate your progress no matter what type of athlete you are.
Whether you’re training for an ultramarathon, navigating singletrack on your bike, or pumping iron, your muscles need protein to grow and adapt, and providing them with an adequate portion of it will help you optimize your performance and undermine 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.