20/11/2023
What is Anabolic window?
Many people claim you should eat a post-workout meal during the “anabolic window.” This term refers to the short time after training when your muscles are repairing and recovering. It’s also called the metabolic window or protein window.
Allegedly, the anabolic window lasts 30 minutes. If you want maximum results, you should consume protein and carbs within this time frame. Eating a meal after these 30 minutes is supposedly less helpful.
But the research suggest otherwise. Different studies suggest that it's not necessary tohave your post workout meal just under 30 minutes.
In 2007 study, participants consumed whey just before exercise or 1 hour after. Both groups experienced similar changes in muscle protein synthesis.
Finally, a 1997 study found that delaying post-workout carb intake by 2 hours didn’t affect muscle glycogen resynthesis. The levels of glycogen remained the same 8 and 24 hours later, suggesting later carb intake may still be beneficial.
The exception is if you worked out while fasting. According to an older 2003 study, fasted exercise significantly increases post-training muscle breakdown. So, if you don’t eat before training, it’s important to eat right after.
The takeaway is that according to research, the 30-minute anabolic window doesn’t exist, meaning that a later post-workout meal won’t significantly hinder muscle growth. This suggests that eating protein and carbs immediately after exercise isn’t critical for maximum gains.
