Anabolic Window

No, I am not talking about rumored super strong windows on the Tesla Cybertrunk – which as a side note, appears to be available mid-next year, according to Elon.

I am talking about the period post-training where the bro-logic sayZ that you need to consume protein and carbs immediately or else all the lean tissue will fall off your body as the muscle-munching hormone cortisol runs rampant on your gainZ.

Is that true?

Let’s tackle each one separately.

1) CarbZ Post Training

First, you do not need to slam carbZ immediately post-training unless you have another intense session within a few hours, like a few athletes I work with who have closed-spaced two-a-day training sessions.

However, as Dr. Soko and I chatted about in the podcast yesterday, I think getting in some carbZ sooner than later is better if you want to maximize dem gainZ.

This is due to changes in local enzymes and translocation of the GLUT-4 receptors, among other nerdy things (1).

You will be fine if you are a standard doooode-bro and not training dem pecz until the next day.

Get in some calories and carbs when you can.

If you can get them in sooner than later, it’s even better, but there’s no need to fret endlessly if it’s not immediately post-training.

Side super nerd alert-your body can even recycle lactate to produce glucose via the Cori Cycle; hence glucose will not bottom out.

2) Bro-tein Post Training

You know that protein is good, but the debate over protein timing is a bit more complex.

We have data from studies that show muscle will stay “sensitive” to protein for 24-48 hours (4).

An early study by Crib and Hayes (2) showed that timing alone (pro, carbZ, and creatine) did matter.

Years ago, at an ISSN conference, I asked Dr. Cribb why his study found a positive effect with timing, but other studies were mixed.

He stopped drinking his beer, looked at me, and said in an Aussie accent,

“I have no idea, mate.”

Haha- the never-ending process of science.

A study by de Branco FMS et al. (5) on postmenopausal women did not show any effect of timing. A meta-analysis (3) also showed that timing did not matter as much either.

Survey says on the results of the timing effect in research is….

…. a mixed bag.

Ok, I can hear you saying to yourself …shut up with all the science and tell me what to do!

Here is the take away – timing probably does not matter a ton if timing is the only thing changed.

In the Flex Diet Cert intervention on Carbz, I do recommend that you get in protein and carbs pre and post weight training sessions.

Why?

Anecdotally, I have noticed that most perform and feel better when they do.

While the exact timing according to the current research is a bit up in the air, having some protein / carbZ around training was not worse, and may be better, so hedge your bets there when you can.

You do not need to blast cortisol and worry that your anabolic window slamming shut at 2 hours 37 minutes and 17 seconds. Your body is not that sensitive.

Get in some protein post.

If you had a hard training session, add some carbs to your protein.

My favorite whey – hahaha, get it, I make protein joke – is Driven Whey Protein. Put 2 scoops in an empty shaker cup, toss it in your gym back, train, add water to it post and you have 40 additional grams of protein in 30 seconds flat.

Take your time and eat a normal meal when you can.

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Not only is this a great source of protein, it tastes amazing too. My favorite right now Carmel Latte – amazing!

Go forth towards gainZ,

Dr Mike

PS – I am an affiliate for Driven and have used their products for 6 years now and love them. The code “drmike” will save you 15% off anything on their site too.

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The link above goes to all their protein options including a whey isolate that does not have any lactose, a great vegan protein blend and more.

References

1 ) Dohm GL. Invited review: Regulation of skeletal muscle GLUT-4 expression by exercise. J Appl Physiol (1985). 2002 Aug;93(2):782-7. doi: 10.1152/japplphysiol.01266.2001. PMID: 12133892.

2) Cribb PJ, Williams AD, Hayes A. A creatine-protein-carbohydrate supplement enhances responses to resistance training. Med Sci Sports Exerc. 2007;39(11):1960‐1968. doi:10.1249/mss.0b013e31814fb52a

3) 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

4) Phillips SM, Tipton KD, Aarsland A, Wolf SE, Wolfe RR. Mixed muscle protein synthesis and breakdown after resistance exercise in humans. Am J Physiol. 1997;273(1 Pt 1):E99‐E107. doi:10.1152/ajpendo.1997.273.1.E99

5) de Branco FMS, Carneiro MAS, Rossato LT, Nahas PC, Teixeira KRC, de Oliveira GN Jr, Orsatti FL, de Oliveira EP. Protein timing has no effect on lean mass, strength and functional capacity gains induced by resistance exercise in postmenopausal women: A randomized clinical trial. Clin Nutr. 2020 Jan;39(1):57-66. doi: 10.1016/j.clnu.2019.01.008. Epub 2019 Jan 17. PMID: 30691866.​

Rock on!

Dr. Mike T Nelson