MrRippedZilla
Retired
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This was requested by Seek in response to some of the posts around the board with regards to carb timing specifically. I'm going to focus on the main points instead of rambling as I usually do due to time constraints. Happy to answer any follow up Qs though
Nutrient timing revisited: is there a post-exercise anabolic window?
Summary
This review was published in 2013 and since then I have seen nothing to contradict most of their conclusions. The exact amount of protein pre & post workout is debatable due to the inability of acute studies to accurately predict long-term results in terms of muscle growth but beyond that, it holds up. The overall point, that nutrient timing is ****ing irrelevant for the most part, is worth emphasizing. Don't get caught up in the minutia, especially if your enhanced. Take home points:
- In order of importance for protein: Daily intake > protein distribution > protein quality > specific protein timing (around workouts, etc). Focusing on specific timing when your overall intake sucks is missing the forest for the trees - this applies to carbs too.
- The "anabolic window" is around 36-48hrs long. So not so much a "window" and certainly doesn't justify trying to quickly knock down a protein shake post-wo. You can go hours without a meal and it will have no impact on muscle growth - especially coming off a large pre-wo meal.
- Protein at 0.4-0.5g/kg pre & post workout is a fail-safe strategy.
- Carb timing for muscle growth is not a thing. You don't HAVE to to consume them pre-wo but in most cases it makes sense. You don't HAVE to consume them intra-wo but in some cases (high volume training, training when dieting, etc) it makes sense. You don't HAVE to consume the immediately post-wo under any circumstances.
- Fat timing is not a thing either. No need to avoid it around workouts and no need to try and fit it in at any specific time.
Nutrient timing revisited: is there a post-exercise anabolic window?
Summary
This review was published in 2013 and since then I have seen nothing to contradict most of their conclusions. The exact amount of protein pre & post workout is debatable due to the inability of acute studies to accurately predict long-term results in terms of muscle growth but beyond that, it holds up. The overall point, that nutrient timing is ****ing irrelevant for the most part, is worth emphasizing. Don't get caught up in the minutia, especially if your enhanced. Take home points:
- In order of importance for protein: Daily intake > protein distribution > protein quality > specific protein timing (around workouts, etc). Focusing on specific timing when your overall intake sucks is missing the forest for the trees - this applies to carbs too.
- The "anabolic window" is around 36-48hrs long. So not so much a "window" and certainly doesn't justify trying to quickly knock down a protein shake post-wo. You can go hours without a meal and it will have no impact on muscle growth - especially coming off a large pre-wo meal.
- Protein at 0.4-0.5g/kg pre & post workout is a fail-safe strategy.
- Carb timing for muscle growth is not a thing. You don't HAVE to to consume them pre-wo but in most cases it makes sense. You don't HAVE to consume them intra-wo but in some cases (high volume training, training when dieting, etc) it makes sense. You don't HAVE to consume the immediately post-wo under any circumstances.
- Fat timing is not a thing either. No need to avoid it around workouts and no need to try and fit it in at any specific time.
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