Is there a post-exercise anabolic window?
stefanieraya
Posts: 110 Member
The key to optimizing muscle synthesis and repair is getting the right type of protein in the right amount during the short time frame (about 30 min) after a workout. A fast-absorbing protein that’s high in branched-chain amino acids (BCAAs), particularly leucine, will maximally stimulate pathways that activate muscle synthesis. Whey protein absorbs faster than other sources of protein, making it quickly available to muscle. In addition, it’s rich in BCAAs and leucine, making it a superior trigger for muscle growth. By eating about 25 to 40 grams of whey protein after your workout, muscle synthesis can be maximized (1).
Eating carbohydrates after exercising is also important, as it will rapidly lower cortisol while refilling the glycogen tank. Not only is the body sensitive to protein after exercise, but it’s also sensitive to carbohydrate (2). The post-workout period is the perfect opportunity to refuel.
SOURCES
1. Hulmi JJ et al. Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein. Nutr Metab (Lond). 2010 Jun 17;7:51. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2901380/
2. Aragon AA, Schoenfeld BJ. Nutrient timing revisited: is there a post-exercise anabolic window? J Int Soc Sports Nutr. 2013 Jan 29;10(1):5. doi: 10.1186/1550-2783-10-5. http://www.jissn.com/content/10/1/5
Eating carbohydrates after exercising is also important, as it will rapidly lower cortisol while refilling the glycogen tank. Not only is the body sensitive to protein after exercise, but it’s also sensitive to carbohydrate (2). The post-workout period is the perfect opportunity to refuel.
SOURCES
1. Hulmi JJ et al. Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein. Nutr Metab (Lond). 2010 Jun 17;7:51. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2901380/
2. Aragon AA, Schoenfeld BJ. Nutrient timing revisited: is there a post-exercise anabolic window? J Int Soc Sports Nutr. 2013 Jan 29;10(1):5. doi: 10.1186/1550-2783-10-5. http://www.jissn.com/content/10/1/5
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thanks for this. I've been wondering about protein0
