The anabolic window , or protein timing, is the time after strength training, which according to many experts, is ideal for protein intake. So it favors muscle repair and definition. It is a very specific time period, which, if used well, can make a difference in the visible results.
The anabolic window
Given that strength training motivates the body to decrease glycogen and amino acids , and damage certain fibers under extreme stress; In theory, consuming the right amount of protein after physical exercise can help rebuild damaged tissues, as well as replenish energy reserves. And not only does it provide the aforementioned benefits, but this specific timing also improves session performance and body composition .
The basis of this dietary assumption is that there is no better time for post-workout anabolism than right after it. Specifically, 30 minutes to an hour after finishing. According to this, if the referred window is taken advantage of, the body maximizes the synthesis of muscle proteins. Conversely, eating protein sooner or later can impair muscle gain and make work done in the gym less effective.
The reality about the anabolic window
Although this window clearly exists (it is acceptable to think that the muscle is more sensitive to protein after training in terms of strength), recent studies show that it is not as limited as previously believed.
Thus, experts consider that this grace period for anabolism can reach up to 6 hours after strength training; however, the period may vary depending on the nutrients provided before exercising. In this way, the window is wider the closer to the training was the previous food intake.
More recent inquiries carried out in 2017 tried to prove the definitive extension of the window. To do this , changes in muscle strength , body composition and hypertrophy were monitored with respect to a 25-gram serving of whey protein. These were consumed by various participants before and after a frame strength training session.
The choice of the test parameters, and the type of protein, was made based on other studies that prove that this type of food increases the response of the muscle to the synthesis of muscle proteins in men who practice this class of disciplines.
What was the results?
Well, in light of the results of this study, the window is even larger, specifically several hours after exercise, even one day. The results showed that protein intake after and before training does not represent a significant increase in muscle response . In fact, the figures, in this sense, of different athletes who took protein at different times pre / post training, did not vary much from each other.
Protein timing: a much wider window than previously thought
Considering what has been seen, it is not convenient to obsess over ingesting protein just after exercise, since, as has been postulated, the window extends over several hours after training, so that it is possible to carry out anabolism without so much haste.
Also, as mentioned, the proximity of the last meal prior to the strength session is relevant to estimate the duration of the protein lapse. If this has been fairly close, and rich in protein, it will not be necessary to pay special attention to the replacement of this type of nutrients, much less to do it in a period between half an hour and an hour after having exercised. Whey protein shakes, which do have a medium-term effect on muscle performance, can be taken regardless of the time of day. As long as, yes, the previous feeding has been substantial.
If so, protein synthesis will last longer, covering part of the window, since it has been shown, with more or less reliability, that muscle hypertrophy evolves in the same directions regardless of the exact moment of ingestion.
On the other hand, other prominent factors that can improve hypertrophy must also be taken into account, such as developing specific exercises to achieve it , and performing them correctly. That is to say, that parameters such as load, intensity and periodicity of breaks are well adjusted. In addition, consuming other indicated macronutrients, getting adequate rest, and keeping stress under control can help improve session performance.
In summary, the anabolic window is not as narrow a moment as was estimated, and it allows the athlete to distribute the protein intakes they do more flexibly, as long as other conditions are met.
