The anabolic window has long been considered a worthwhile tool for maximizing muscle growth. The concept suggests that the body is more receptive to nutrients, particularly protein, for 30 minutes to an hour following a workout.
Traditionally, bodybuilders have been encouraged to consume protein immediately after a workout to capitalize on the anabolic window to maximize hypertrophy. On Aug. 15, 2024, Dr. Layne Norton, Ph.D. in Nutritional Sciences, delved into the anabolic window and whether timing protein intake maximizes muscle growth.
Key Takeaways
- Consuming protein throughout the day, ideally spread across three to five meals, is more beneficial for hypertrophy than eating it immediately before or after a workout.
- Eating a high-quality protein source within a few hours of a workout can help refuel the body and aid muscle recovery.
Check it out below:
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Evidence suggests exercise can boost insulin sensitivity and amino acid uptake, improving muscle protein synthesis. (1) This fueled the popular belief among bodybuilders that consuming supplemental protein pre- and post-workout can amplify these effects and maximize muscle growth by ensuring a steady supply of amino acids in the bloodstream.
This [dogma] has been criticized in the last 10 to 15 years.
Norton emphasizes that muscle protein synthesis isn’t overly sensitive to timing. Consuming sufficient protein to trigger it elevates amino acid levels in the bloodstream for four to six hours. Hence, eating a protein-rich meal before a workout ensures ample amino acids in the body post-workout to support muscle growth.
Norton cites a 2024 study published in the Frontiers in Nutrition journal. Participants were divided into two groups: one consumed a 25-gram whey protein shake immediately before and after their workouts, and the second consumed the shakes three hours before and after workouts. (2)
Both groups followed a high-protein diet (two grams per kilogram of body weight) and carefully monitored their caloric intake. After eight weeks, no significant differences were observed between the two groups regarding muscle mass, strength, body composition, or other indicators of muscle growth.
“It makes sense to have protein pre- and post-workout only from the perspective that you should probably eat a meal within a few hours of your workout so that you are not depleted,” Norton explained. He suggests consuming a high-protein meal approximately two hours before a workout, depending on an individual’s gastrointestinal (GI) sensitivity.
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References
- Borghouts, L. B., & Keizer, H. A. (2000). Exercise and insulin sensitivity: a review. International journal of sports medicine, 21(1), 1–12. https://doi.org/10.1055/s-2000-8847
- Lak, M., Bagheri, R., Ghobadi, H., Campbell, B., Wong, A., Shahrbaf, A., Shariatzadeh, M., & Dutheil, F. (2024). Timing matters? The effects of two different timing of high protein diets on body composition, muscular performance, and biochemical markers in resistance-trained males. Frontiers in nutrition, 11, 1397090. https://doi.org/10.3389/fnut.2024.1397090
Featured image via Shutterstock/Josep Suria
