Miljan Zivkovicfake images
This is Your Quick Training Tipan opportunity to learn how to work smarter in just a few moments so you can start your training.
The world of fitness is full of myths. Some of the more persistent gems are that you can only build muscle by lifting weights, cardio (or weight lifting, or any other form of exercise) is the best way to burn fat, and soreness is a sign of a good workout.
But perhaps the most stubborn is the “anabolic window,” the idea that you need to consume protein (preferably in shake form) immediately after working out. If you miss that fleeting post-workout window, you may not have gotten any exercise. At least that’s how conventional thinking works. Let’s take a moment to distinguish true physical reality from fiction.
What is the anabolic window?
To be fair, the anabolic window is based on common sense. When you lift weights (or do HIIT, log miles, or swim), you cause microtrauma (meaning microscopic tears and damage) to your muscles. That may sound bad, but it’s a natural part of exercise and a key stimulus for muscle growth. It not only stimulates your body to repair the damage, but also makes your muscles grow bigger and stronger so they can better handle the stress of exercising next time.
such transformation requires raw materials, which in this case are amino acids (the building blocks of proteins). That’s where the idea of an “anabolic window” comes into play.
Proponents believe that your muscles are especially receptive to protein in the 30 to 60 minutes after a workout, and if you consume protein within that short period of time, you’ll maximize your growth. But here’s the thing: While there are plenty of studies to support the benefits of a post-workout shake, few suggest you should consume it immediately after completing your last rep.
Anabolic Window: Fact vs Fiction
The reality is that the window is not as fleeting as it was believed. Indeed, investigate suggests that it lasts between four and six hours.
That means that as long as you eat a protein-rich meal within a couple of hours after a workout, your muscles likely have all the nutrients they need to adapt and grow.
How should you take protein to gain muscle?
focus more on daily protein intake than at the specific time of the protein. If you’re someone who lifts weights regularly, aim for 0.5 to 0.9 grams of protein per pound of body weight per day to maximize your gains.
Does that mean you should ditch your post-workout shake? No problem. That shake can help you meet your daily goal, which is more important than capitalizing on the mythical anabolic window. In short, go ahead and head to the shake bar after lifting your weights, but there’s no need to rush.
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