Over the last 10 years, fitness professionals and supplement companies have been selling the public on the idea of an anabolic window. The anabolic window is a 30 to 90 minute period after exercise in which it is optimal to take your protein and other muscle building supplements. Once the anabolic window closes, you’ve missed the opportunity to make the most of your hard work by ingesting some “wholesome” protein supplementation.

For years, many people have believed this and supplement companies have made a lot of money selling people on the anabolic window. However, the anabolic window is nothing more than marketing. There is no evidence to show that within the first 90 minutes of completing a workout the body processes protein better than any other time of day.

In actuality, increased protein synthesis occurs for the next 24 hours after a workout. So, you have the whole day to take in your daily requirement of protein.

However, the jury is still out on the use of carbs for post-workout recovery. To make a long story short, simple carbs can induce a anabolic reaction, making the body primed to use all proteins for building muscle. That being said, it may also initiate a parasympathetic (rest and digest) reaction from the body that also stores fat. Moreover, if you already have a high BMI, eating simple carbs after a workout will more than likely add to your weight issues instead of building lean muscle. In other words, if you are fat, then trying to take advantage of an anabolic window with protein and carb supplements will make you fatter.

If you are small, and you use carbs and protein for anabolic window supplementation then you may put on some lean mass, but it won’t be because you took your supplement in the anabolic window. You gained mass because the carbs made your body anabolic for longer.

Until next time …

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