The post-workout anabolic window to consume protein is not real

(Article taken from Bodybuilding.com)

Ask The Science Chick: Is The Anabolic Window Real?

Our science editor, Krissy Kendall, PhD, CISSN, weighs in on the anabolic window, fiber's impact on weight loss, and artificial sweeteners.

Krissy Kendall, PhD
July 18, 2016 • 7 min read

Q. Does The Post-Workout "Anabolic Window" Even Exist, And What Supplements Can I Take To Take To Optimize Pre- And Post-Workout Nutrition?

Ah, the anabolic window—easily one of my favorite windows, and easily one of the most hotly debated topics in sports nutrition over the last several years.

I admit that when I was in grad school, I used to preach the importance of consuming adequate amounts of carbs and protein within 45 minutes of finishing a workout. "Miss the anabolic window, and you might as well kiss your gains goodbye!" I'd tell people.

Jump forward five years, and my point of view has changed...to an extent. While I still think it's important to fuel your body post-workout, I no longer believe you somehow miss out on an opportunity for growth if you don't eat immediately after your last set.

Why the change of heart? For one, research methods have drastically improved, and we're armed with better information. Early studies often used subjects in a fasted state to look at the effects of nutrient timing on changes in body composition, strength, and muscle size. Because fasting itself will put your body in a catabolic state, eating immediately after a workout is crucial for promoting muscle protein synthesis and glycogen storage.

But unless you train at 5 a.m. on an empty stomach, there's less urgency when it comes to consuming your post-workout meal. Eating as few as 20 grams of protein as part of your pre-workout meal can significantly elevate the delivery of amino acids to your muscles for up to 2-3 hours post-workout.[1] So even if you delay your post-workout meal for a couple hours, your body is still using the amino acids from your pre-workout meal to stimulate maximal growth and recovery.

If you start your training session more than four hours after your last meal, you definitely want to consume 25-30 grams of protein immediately after your workout to help reverse the catabolic state in your body and maximize muscle growth. On the other hand, consuming a small pre-workout meal before you train can delay the timing of your next meal, which might come in handy if you have to rush to a meeting, quickly get ready for work, or run a few errands.

Another issue with some of the older studies is the lack of dietary control. Several early studies controlled only for protein and carb intake immediately before and after training, paying little attention to what was being consumed the rest of the day. This muddies the water, making it unclear whether improvements in strength and muscle size were the result of protein timing or an increase in protein and/or carbohydrate intake throughout the rest of the day.

If your goal is maximizing rates of muscle gain, current findings support the broad objective of meeting total dailyprotein and carbohydrate needs (assuming you're not training in a fasted state).[2-4]

It certainly doesn't hurt to throw back a protein shake immediately after your workout, but you can still gain a substantial amount of strength and size even when delaying post-workout nutrition. Rather than focusing on this imaginary window of special growth, plan your meals so that you consume 25-30 grams of protein every few hours, and consume adequate amounts of carbs throughout the day to keep your energy levels high in the gym.

As for additional supplements that may enhance your pre- and post-workout nutrition, creatine, BCAAs, and citrulline malate can all be added to either your pre- or post-workout drink to enhance muscle strength, size, and recovery.

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Confusion about right amount of protein to consume RESOLVED!!

There has been much intense discussion regarding the right amount of protein intake for muscle-building in this group as well as in other websites. However, many have neglected to see the other numerous factors regarding muscle building. Protein, Exercise, And Factors Affecting Muscle Mass. http://www.bodybuilding.com/fun/md97.htm Some factors and conditions are: protein intake energy intake cellular hydration intake of leucine in presence of sufficiency of other amino acids intake of glutamine in presence of sufficiency of other amino acids nervous stimulation Muscle stretch, Overtraining Testosterone (and anabolic steroids) Growth hormone Insulin-like growth factor one (IGF-I) Normal thyroid hormone Catecholamines (including synthetic ß-adrenergic agonist such as clenbuterol) Glucocorticoids Physical trauma, infection I will add the availability of enzymes in food and digestive track, as well as health of digestive track to the factors and conditions listed. Muscle building is not an upward curve. Muscle volume production does not always increase, it can suffer a reduction for many reasons such as skipping meals and illness. Studies have shown that doubling the daily allowance of protein intake with diet and exercise protects muscle loss- https://www.sciencedaily.com/releases/2013/08/130829110430.htm Those muscular people who promote moderate to low protein diet often are the ones who do not suffer much muscle loss due to their strict exercise and diet regime. However, many others do not have the luxury of having as much time and energy to focus on bodybuilding as the muscular people do. So, to compensate for the gaps in the lack of gym time and sufficient diet, a doubling of protein intake would protect against the loss of muscle while the individual can still carry on after the lapse in gym and diet to fullfill his/her bodybuilding goals. So to sum it all up, one needs less protein if he/she is lucky to frequent the gym and kitchen. One needs much more protein if he/she is less lucky in such areas. Problem solved, have a nice day!

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Protein oatmeal

This version of oatmeal I made can keep me full for the length of a normal meal. I add one scoop of Vega protein powder, creatine, milled flax seeds and sultanas.




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Doubling the daily allowance of protein intake with diet and exercise protects muscle loss

Detractors of high-protein diet >>MUST<< shut up now!

https://www.sciencedaily.com/releases/2013/08/130829110430.htm

Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial.

http://www.ncbi.nlm.nih.gov/pubmed/23739654

"In summary, we determined that consuming dietary protein at levels exceeding the RDA may protect fat-free mass during short-term weight loss."


What happens if you eat twice the daily recommended protein intake? You lose more fat!


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My Delicious Power Carob Shake! (foamy Carobcinno)

Ingredients:
water, micronised creatine monohydrate powder, L-Glutamine powder, taurine powder, calcium carbonate powder, pea protein powder(4 tbsp), carob powder(1 tbsp), sugar(60g), sunflower oil(100ml, 49mg Vit E), soy sauce(1 tbsp).

Carbs 70g/280 cal, fat 100g/900 cal, protein 30g/120 cal = 1300 cal

Don't attempt to make this recipe unless you use soy sauce and at least 50 ml oil or fat. The oil brings out the flavor of the carob while the soy sauce sharpens the flavor. The end result is something that tastes as good as store-bought chocolate mix. It kind of reminds me of Swiss Miss with Nesquik or something like that.

The glycermic index of the sugar is lessened with the presence of the fat and protein, and is much lower than that of fruit juice. There is no current evidence where sunflower oil is found to be harmful to the body. Cocoa is found to be toxic on the testes, carob is a good alternative.