Anabolic Window Myth or Fact

lisakatz2
lisakatz2 Posts: 532 Member
in Fitness and Exercise
I've read that it's critical to get your nutrition (especially protein) in within an hour of working out. Myth or fact?

Replies

  • evileyefirefly
    evileyefirefly Posts: 322 Member
    Maybe in the middle from what I've read. While your body will tend to absorb more within the 30min-2hr mark, its not necessarily critical to get it all there. There are many benefits to re-fueling your body within that window though, and definitely eat/drink something to help your body recover. But there are a lot of good articles on it, linked the NIH one that has a lot of study based data.

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852800/
  • Retroguy2000
    Retroguy2000 Posts: 1,838 Member
    It's myth. So long as you're getting calories and protein in the hours around your workout, you're fine. The most important thing is get your daily protein in, at least 0.7g per pound if you're lifting, and the timing and spacing of that is far less important than just hitting your total.
  • cmriverside
    cmriverside Posts: 34,410 Member
    Yeah, I mean, you're not actively trying to build as much muscle as you can, are you, lisa?

    The research is mostly surrounding that. Go to Lyle McDonald's site for some reliable explanation, too.

    For weight loss? Doesn't really matter when you intake the protein as long as you are getting it.
  • tomcustombuilder
    tomcustombuilder Posts: 2,208 Member
    More important to get protein in hours before going to the gym.
    Overall protein consumption > protein timing
  • lisakatz2
    lisakatz2 Posts: 532 Member
    Thanks for the responses guys. I try to get my protein soon after my workout but I can't always manage < hour (I prefer to eat whole foods after my workout, not shakes).
  • COGypsy
    COGypsy Posts: 1,349 Member
    I'd also point out that very little is "critical" when it comes to nutrition. Our species has thrived for millennia--gained muscle, lost weight and survived any number of natural disasters, all without protein windows and perfect macro balance. Just do the best you can over the long term and it will all work out in the end.
  • SoCalSwimmerDude
    SoCalSwimmerDude Posts: 507 Member
    Retroguy2000 wrote: »
    It's myth. So long as you're getting calories and protein in the hours around your workout, you're fine. The most important thing is get your daily protein in, at least 0.7g per pound if you're lifting, and the timing and spacing of that is far less important than just hitting your total.

    RetroDude nailed it. If you want to optimize, get some protein in within 1-3 hrs of a workout.

    Other than that, RetroDude gave you the facts.

  • kshama2001
    kshama2001 Posts: 28,052 Member
    Nutrient timing isn't very important for most of us:

    nutrient-timing-table_r4-01-1024x837.png
  • nossmf
    nossmf Posts: 11,527 Member
    If you are a professional athlete or bodybuilder looking to find that tiny edge to stand apart from the rest, the window can and does have a teensy tiny effect.

    If you are an average human being just looking to increase fitness, just focus on getting adequate nutrition throughout the day. That's 99.99% of what you need. Let the pros worry about the final .01% involved in timing.
  • AnnPT77
    AnnPT77 Posts: 34,163 Member
    kshama2001 wrote: »
    Nutrient timing isn't very important for most of us:

    nutrient-timing-table_r4-01-1024x837.png

    I like this chart, but would underscore that it's about nutrient timing generally, not the anabolic window (protein timing) specifically or exclusively. Oversimplifying a little, some of those timing points on the right are more about carb timing than protein timing IMO.
  • tomcustombuilder
    tomcustombuilder Posts: 2,208 Member
    edited July 10
    AnnPT77 wrote: »
    kshama2001 wrote: »
    Nutrient timing isn't very important for most of us:

    nutrient-timing-table_r4-01-1024x837.png

    I like this chart, but would underscore that it's about nutrient timing generally, not the anabolic window (protein timing) specifically or exclusively. Oversimplifying a little, some of those timing points on the right are more about carb timing than protein timing IMO.
    If you stick to the “protein every 4 hour rule” you don’t need to really worry about it especially a casual lifter/exerciser and even then just an adequate daily amount is sufficient. Whether the anabolic window exists or not will always be a point of contention however for all intents and purposes it’s a non issue as long as the previously mentioned factors are in place.

    Anecdotally when I was very involved in bodybuilding, whether I got some protein in after a workout or hours later at dinner it never seemed to matter.

    As an aside, the older you get, say 60 plus, your MPS (muscle protein synthesis) decreases so in that respect overall protein awareness needs to increase.
  • ninerbuff
    ninerbuff Posts: 48,973 Member
    lisakatz2 wrote: »
    I've read that it's critical to get your nutrition (especially protein) in within an hour of working out. Myth or fact?
    Critical, no. Optimal, maybe. While there are studies that have shown that post meal can help with recovery, the people that it worked with best were elite athletes. If you're just an average gym goer, you'll see minimal to hardly any difference. IMO, it's a waster of calories unless you're counting them into your total intake.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 40 years and have studied kinesiology and nutrition
    9285851.png

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