Should you be worried about the anabolic window?

No one is arguing that what you eat plays a vital role in your overall fitness, body composition and athletic performance. On build muscleyou have to eat enough protein. But what about that when are you eating it?

Many trainers and fitness professionals will refer to the post-workout “anabolic window” and tell you (between sips recovery tremor), that nutrient timing is everything. They believe that protein intake needs to be timed with the precision of a Swiss watch to a specific period when the muscles are particularly receptive to it (such as after training).

However, the latest research suggests that efficient fueling may not be so time-sensitive. If you eat regularly throughout the day, you can have hours (not minutes) to consume 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 (30 to 60 minutes) time frame after your workout to consume adequate nutrients—specifically, protein— maximize muscle recovery and fix it.

What happens when that half-hour window closes? Catabolism (tissue breakdown) overcomes anabolism (tissue growth), reducing your 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 science suggests that the post-workout anabolic window lasts about four to six hours—not 30 minutes. IN meta-analysis published 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 give up your post-workout jitters? not at all. If it’s been more than a few hours since your last protein-rich meal, or a few hours until your next meal, that post-workout shake is still going. 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—probably because it helps increase their total daily protein intake.

If you want to gain muscle, the evidence suggests that a number 1.4 grams on 2.2 grams of protein per kilogram of body weight per day can be effective. For example, an individual who weighs 150 pounds should aim to consume at least 95 grams of protein per day. One portion Beachbody Performance Recover delivers 20 grams of protein, so consuming one scoop post-workout will cover a significant portion of your daily goal.

How much should I care about the anabolic window theory?

If the concept of eating and drinking in a particular window throws you off guard, try thinking about refueling from a big perspective, she suggests Wendy LordRD. “As long as you’re fueling your body efficiently (with protein throughout the day), you’re going to get muscle growth,” he says.

Focus on the food protein-rich foods and snacks every four to six hours – and always after exercise. So let’s say you have a 12 o’clock training scheduled during your lunch break. If you have Greek yogurt for breakfast at 9 a.m., a snack of trail mix with nuts at 11 a.m., and then recover Beachbody Performance Recover smoothie at 1:00 p.m., you’ll have pre-loaded your daily protein intake and consumed protein at a time when your muscle tissues were most sensitive 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 basically referring to the anabolic window theory. Protein timing is the consumption of protein immediately after training to take advantage of the body’s sensitivity to amino acids for muscle building.

To further explore the concept of protein timing, Brad Jon Shoenfeld, PhD, CSCS, and Alan Aragon, MSc, two of the authors of the above meta-analysis, conducted their own research study to a group of men trained in resistance. Half of the participants were instructed to consume 25 grams whey protein just before full-body strength training, and the other half were instructed to consume the same amount of the same supplement immediately after exercise.

According to the rules of protein timing, the group that consumed the protein powder after exercise should have experienced greater benefits. But according to their research, “Results showed no differences in hypertrophy rates 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 sits within it, if it does.

Bottom line, protein timing

Prioritize total daily protein intake, but don’t dismiss protein timing entirely. 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, riding a singletrack 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 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.