What is the anabolic window? Would it affect your gains as much? If you’re here to find more about anabolic window then you’re reading the right article. Another question I have for you is: what do you do after a workout? If you thought about a protein shake, then this is indeed the article for you. That’s because you may discover that there are other better ways to assist your muscle growth post-workout.
It is already a decades-old practice to have a protein shake immediately after a workout while you’re still within the anabolic window. Most gym goers already know very well that 60-90 minutes after exercise is believed to be the golden opportunity to have protein. Nonetheless, what if there is more to the anabolic window than just the 60-90 minutes post-workout?
Protein Timing
You need to understand that protein does not disappear after a workout. The body will start burning protein through its glycogen stores during the period of activity. Your body is not going to start depleting muscle tissue until after the glycogen stores are completely empty. Protein stays in the body to repair the muscle tissues that you tore during the workout. Lifting weights increases the use of protein for recovery, which is popular as Muscle Protein Synthesis (MPS). What does it have to do with anabolic window? Well, one study indicates that MPS will not dip outside the anabolic window. In fact, the study suggests that there’s a 12 hour period of recovery!
The recovery is there to maintain muscle protein synthesis during the 12-hour window! The same study had a controlled group ingest 20 grams of whey protein every 3 hours. The results indicate that MPS actually increased over time and it reached the peak at the 4-hour mark. The body will be able to maintain quality muscle protein synthesis as long as protein is constantly consumed.
The study suggests that larger intakes of protein will stimulate MPS. Nonetheless, an excess of protein consumption will lead to amino acid oxidation. That’s why the body will not ingest an excess of protein of over 20 grams as quickly. That’s why, a great solution is to line up your workout with one of the protein feeding times. This ensures that a protein will do its job during and after a workout if digested optimally. This means smaller amounts at particular intervals.
Protein Around The Clock
It is important to understand that protein is a macronutrient that works around the clock… by your circadian clock. This is a concept popular as the “muscle clock”, or the controlled metabolism of amino acids in the circadian clock. Having this said, for some people, it does matter the time of the day you consume your protein.
This was proven by a study that compared active people in two different groups: those who ate most of their protein in the morning and those who ate most of their products at dinner. According to the results, people who ate a high-protein breakfast had a higher skeletal muscle index and grip strength compared to those in the group who ate most of their protein during dinner. Note here that the protein quantity was not different between the two groups.
Post-Workout Protocols
The body will shift into a sympathetic state during the workout activities. As a result, you increase the heart rate and create microtears in the muscle fibers, which would result in lower glycogen stores. The appropriate way to restore those glycogen stores is with the help of proteins and carbohydrates. Nonetheless, there does not need to be any rush to it.
While the body is in the catabolic state, the body may not properly absorb the nutrients. Your body will need time to shift into a parasympathetic state in order to open the anabolic window. The parasympathetic nervous system activates through the lowering of the heart rate. This means that the body is prepared to properly digest food (including the proteins you drink/eat) only after the heart rate lowers. Drinking your protein shake immediately post-workout while your heart rate is still high, the body won’t be able to thoroughly absorb it.
Carbohydrates are going to impact the heart rate even more than protein. Those foods may lead to the transition toward a parasympathetic heart rate. After a workout, carbs can be ingested before (and perhaps alongside) protein. A study on high fructose and sucrose-sweetened soft drinks proved it. Yes, it will spike glucose levels, however, it also helps lower the heart rate and activates the parasympathetic nervous system. This basically proves that before reaching for protein, consuming some fast carbs will better assist a better absorption of protein.
Anabolic Window Conclusion
In the end, the fact that the anabolic window is just 60-90 minutes is only a myth. Exactly as is the fact that drinking a protein shake at the gym immediately post-workout or rushing back home for a protein dose is the best thing to do.
First off, the anabolic window is not something that you need to chase, because the window is significantly wider than most people thought it was. You definitely have plenty of time to get your protein. Besides, as proven by the studies, you better use the time after a workout to switch into a rest and digest mode. This way, your body will be prepared to absorb more nutrients for better muscle protein synthesis and recovery.
In short, you better drink your post-workout protein after your heart rate goes down. You could have some fast carbs post-workout before the protein. This will help decrease the heart rate faster, and increase protein absorption, significantly assisting your recovery and muscle growth.
Better Anabolic Window with Supps For Life
At Supps-For-Life.to you can buy the best quality Supps For Life that will improve your anabolic window. With the help of these supps, you can widen the anabolic window, enhance protein and nutrient absorption, reduce recovery time, boost muscle growth, and assist your overall physique and performance enhancement goals.
We’re the best source of anabolic steroids on the market, as we work only with the best manufacturers. This way, we guarantee the best quality products so you don’t need to worry. We also guarantee a very wide availability of products, steroids, their ancillaries, and numerous other PEDs that will assist whatever your bodybuilding goal is. Moreover, you will notice you get the best quality products from the best manufacturers for the best prices! This way, you are guaranteed quality, while you save money compared to other sources! You can find a lot of helpful information on our site which will further assist your goals.
So, be it bulking, cutting, or both, Supps For Life got your back. We have a lot of products that will help you grow muscle, burn fat, reduce recovery time, improve muscle protein synthesis, and offer numerous other benefits.
Leave a Reply
You must be logged in to post a comment.