Hey! – Rob here 👋🏼
Your Daily Health Fix today is about …
The ‘Anabolic Window’ – Post workout protein timing
If you’ve spent even 5 minutes in a gym in your life, or watched any sports events on TV, you’ll likely have heard that it’s important to re-nourish post workout, especially with protein, and crucially within 30 minutes of finishing the session.
The thing is – IT’S NOT TRUE!
Before we dive into some details, don’t forget that protein has many functions and uses in the body and it isn’t just for building big muscles.
What the research CAN tell us
Digestion of amino acids (proteins) from food can start approximately 50 minutes following ingestion.
The whole process of breakdown and absorption of proteins from food can last as much as 5 – 7 hours.
Eating before workouts is not necessary to prevent catabolism of muscle (muscle breakdown), but can be useful, especially when training involves heavy lifts or explosive movements.
Increased insulin levels help drive amino acids into the muscle, so a small positive effect has been seen by eating carbohydrates and protein together rather than protein alone.
There is no evidence to substantiate the ’30 minute anabolic window’ theory
Over all daily protein consumption amount is the most important factor influencing muscle growth, fat loss,and overall longevity.
While there have been limited studies suggesting that quick protein consumption post exercise might effective, there were few control factors in place (for example the overall diet of the subjects, or the pre-workout meal constitution or timing). There are enough counter studies showing that these outcomes are nothing more than coincidental.
Unsurprisingly, in a similar style to the ‘5 fruit and veg a day‘ mantra, the supplements industry hijacked the weak science to help boost their sales of highly processes protein powders. – And this is how the rumour took hold.
Best practice –
Simply prioritise protein to ensure you get enough, not just for post workout recovery, but for optimal health and performance overall.
A good general guideline for for men and women of any age or athletic ability, would be to aim for 20-30% of your calories to come from protein – or to consume 2-2.5g of protein per target (lean) body mass).
DOWNLOAD The Health Fix’s Simple Guide to Clean Eating (FREE)
. . . That’s it for this dose,
Until the next time – Stay Motivated!💪🏼
Rob
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