I’m sure many of you have heard about THE “anabolic window”. This is where if you don’t consume protein in 30-60 minutes post workout, all your gains are doomed, your workout was pointless, and you’re going to lose muscle and turn into a string bean...
In my sports nutrition class, we actually covered this topic, and fortunately it seems there is good news for us all. This window is really more of a misunderstanding. To put simply, there are multiple “anabolic windows” that last for up to at least 48 hours after your workout. Throughout that time, given you’re utilizing proper nutrition, the food you consume creates maximal stimulation of muscle growth (every 2-3 hours throughout that 48hr period). So if you miss your immediate post workout meal, your gains and time in the gym aren’t necessarily wasted. You can easily just play catch up and eat as well as possible throughout the day, and still hit those optimal windows.
It’s really all about the total amount of protein/calories that you eat throughout the day, and on a more consistent basis... like every 3 hours seems to be the most optimal for muscle protein synthesis according to research (Phillips et al., 1997).
Didn’t mean to bore you guys if this was too in depth 😂 I just thought this was really interesting and worth sharing. Psychologically, I feel as if I’m atrophying into a grandmother if I don’t have food or a protein shake immediately after, but I know that’s just in my head haha. What’re your guys thoughts?
345272 hours ago
Here’s an awkward picture of me in a chair with my pants on another chair and my boyfriend in the background.. needed to document where I am tho🤷🏼♀️
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20382 hours ago
I happily spent the day with my husband taking advantage of where we live (we rarely do beach days, as sad as that is). I looked around and consciously sat in the gratitude for the chance to just be there and sit in the sand, for simplicity, for how the beach takes you away from your worries for a while. It felt good to soak up the sun. Now I’m burnt. But it was life giving & I’m proud of work victories like rest, even on weekdays.
Re-Focused & Ready ☘️ Time To Make That Push! 🔥 No LeBron In The East 🏀 We Gotta Go To The Championship THIS YEAR! 🏆 Time For A Winning Streak ☘️ Boston Celtics 👊🏽 We Got This 💥 Let’s Go!!! 💯 #BostonCeltics ☘️ 🔥