You may have heard of a Sports Nutrition term called the “anabolic window” or the “window of opportunity.” For years, this idea has been the crowning glory of nutrient timing research. Much of my Masters was spent on nutrient timing of sports performance and body composition.
The idea is that there is a period of time, originally thought to be 30-45 minutes, after your workout that your body is desperate for nutrients. What most folks heard, in turn, was that as soon as they drop their barbell, it’s time to slam some Gnarly Vegan. Maybe they’ll even start before the session is over to get a jumpstart. Is this you? Well the good news for you is that the anabolic window of opportunity is much larger than originally thought.
When nutrient timing was all the rage, the research conducted was only focusing on the short-term, protein synthesis, and glycogen stores. Therefore, we were left with little to no information about the long-term effects or how this played out with increasing lean muscle mass or losing fat.
Thankfully, through years of research, we can now see the long-term effects of nutrient timing and it may not be as critical as once thought. The post-training period has been largely recognized as the most important in order to aid in recovery time, increase performance, or enhance body composition. And it makes sense, doesn’t it? When we take in the proper amount of nutrients after exercise, our energy reserves can be restored and our muscle tissue can start rebuilding. In turn, those two factors serve to enhance body composition and sport performance.
When it comes to timing, however, do we really only have 30-45 minutes to make this happen? Currently research says no way. In fact, depending on a number of factors, you may have upwards of six hours. So no need to panic if you left your protein shake at home. There is still time for gains!
So how did we go from 30 minutes to six hours? We added other considerations. Research is now suggesting that your pre-workout meal, along with other nutrient ratios throughout the day, have a much stronger impact than once thought on your recovery efficiency. For example, one study found that your fuel before your training session may have benefits that continue post-training. On the other end, if your post-workout meal consists of the proper ratio of protein and carbohydrate nutrients, your window can be anywhere from four to six hours. This research is also based on a 45-90 minute resistance training session and the nutrient ratio/timing used prior to exercise. For example, if you’re taking Gnarly BCAAs prior to activity (along with other whole foods), those amino acids are going to go ahead and start the process of rebuilding muscle tissue. This may help to extend your anabolic window, allowing you to not have to chug your Gnarly Whey within 30 minutes for optimal results.
Ultimately, you have to shift your pre and post-workout training meals to fit your tolerance, lifestyle, and overall preferences. Exercise does suppress appetite so you may be someone who just doesn’t feel like eating right after their workout. This new era of nutrient timing research probably sounds pretty freeing.
But does this mean planning your nutrition around your workouts is all a scam? Definitely not. There are certain times where timing your nutrition around your sport, event, or strength training session can be extremely beneficial. If you’re an athlete trying to make weight for their sport or planning for your next ultra marathon, timing your nutrition can be critical to your overall success in competition. However, for lots of people, it can just add an unnecessary level of stress and complexity. If you’re someone getting a 45-minute workout after a day at the office and your goal is to improve overall health, you probably don’t need to be too concerned with how quickly you’re getting your post-workout meal.
Here are a few more important factors to consider:
What you’re eating
In general, your intake of whole, minimally processed foods is going to be more beneficial than your nutrient timing
How much you’re eating
Research suggests that how much protein, carbohydrates, and fat you eat throughout the day is more important for body composition and performance.
When you’re eating otherwise (late at night, skipping meals, etc)
You can have your own nutrient timing around exercise down to a science, but that will not help if your intake is inconsistent.
If you struggle with one or more of these areas, I highly encourage you to pick one and make that your focus. Once you’ve dialed eating consistently, for example, you can move on to the next. Like I said, even the best nutrient timer who eats poorly and inconsistently will not see the results they’re looking for.
The anabolic window and nutrient timing can be far more complex than they need to be. Unless you’re an elite athlete, it may do you far more good to focus on what you’re eating, how much you’re eating, your stress levels, your sleep patterns, and your mental wellbeing.
References:
Aragon, A. A., & Schoenfeld, B. J. (2013). Nutrient timing revisited: is there a post-exercise anabolic window?. Journal of the International Society of Sports Nutrition, 10(1), 5. https://doi.org/10.1186/1550-2783-10-5
Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11, 20. https://doi.org/10.1186/1550-2783-11-20
Schoenfeld, B. J., Aragon, A. A., & Krieger, J. W. (2013). The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition, 10(1), 53. https://doi.org/10.1186/1550-2783-10-53
