The final purported benefit of the “anabolic window” is to replenish your glycogen stores. Glycogen doesn’t need to be replenished right away In your case, consuming a post-workout shake with protein and simple carbs is actually quite important. So, if you train fasted, then you’re in a different category here. If you train fasted, studies show that muscle protein breakdown is significantly raised post-workout. However, there’s one big exception to this rule: fasted training (ie. In other words, there’s no need to prevent muscle protein breakdown in the first place. …But here’s the thing: studies show that muscle protein breakdown is only VERY slightly raised post-workout. This is important because your body only builds muscle when your rates of muscle protein synthesis (MPS) are greater than your rates of muscle protein breakdown (MPD). And spiking insulin is proven to slow muscle protein breakdown. dextrose) in your post-workout shake. You see, simple carbs spike insulin levels.
This is accomplished by including simple carbs (e.g. Evidence #2: Muscle protein breakdown is only an issue if training fastedĪnother alleged benefit of the “anabolic window” is to prevent muscle breakdown. Sure, it may offer slight benefits in some rare cases, but it’s only going to make a negligible difference in the long run. In other words, there’s no clear benefit to having a post-workout shake. And to make matters more complicated, many of the studies (both for and against the “anabolic window”) were conducted on elderly individuals, obese people, or populations that don’t regularly exercise. While some studies found a slight benefit, others found a bigger benefit from consuming a pre-workout meal.
There is zero conclusive evidence that shows ingesting carbs and protein immediately after a workout raises muscle protein synthesis.
In 2013 Alan Aragon and Brad Schoenfeld – 2 top bodybuilding nutrition researchers – conducted an in-depth review of the “anabolic window.” They analyzed and compared every relevant study that has ever been done on this topic. But here’s the thing: the research simply does not support this claim. This is so important because muscle protein synthesis is the #1 indicator of muscle growth. The main purported benefit of the “anabolic window” is that is raises your rates of muscle protein synthesis. Evidence #1: There’s no evidence post-workout nutrition raises muscle protein synthesis Note: If you’re confused what any of these terms mean, keep reading. But using these facts to justify that you MUST consume a mixture of protein and carbs IMMEDIATELY after your workout is making a lot of assumptions.īelow are 3 reasons that prove it simply doesn’t work this way… The problem with this theory is that it relies only on simple logic, NOT proven science…Īgain, the basis of this theory is true: intense exercise depletes glycogen and breaks down muscle tissue. This results in a temporary state where your body can quickly construct new lean mass - the “anabolic window”. …By consuming a mixture of protein and “quick-release” sugary carbs you’re able to super-compensate for these effects by preventing further muscle protein breakdown, spiking muscle protein synthesis, and refilling your glycogen stores. But after that is where the “bro science” comes into play. Here’s the typical logic people use to support the anabolic window:Īfter you lift weights, your muscle fibers are in a damaged state and your glycogen stores (the carbs your body stores for immediate energy) are depleted… The “Anabolic Window” Myth Explainedīefore I break down why this myth is false, let’s start by explaining how it gained traction in the first place.
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They swear that drinking protein during this window is a mandatory part of packing on mass…īut it’s 100% bullshit! And I’ll prove it in this article.īonus: Download my Free Bulking Routine and get a proven step-by-step routine to quickly pack on mass and get stronger. If you’ve done any research on building muscle, then I’m sure you’ve seen this advice.įitness “gurus” tell you that there’s a magic “anabolic window” after every workout. “If you don’t drink a protein shake within 30 minutes of finishing your workout, it will be wasted.”