Anabolic Window

Discussion in 'Nutrition Advice' started by V1nce, Jun 16, 2021.

  1. V1nce

    V1nce Elite Member

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    Whats everybody's thoughts these days on the post workout anabolic window?

    I see a lot of people nowadays saying it's been disproven that there is a window right after your workout where you need to quickly get some protein in. Claiming its bro science and you just need to have some within a few hours instead
     
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  2. dirtyvest

    dirtyvest Moderator

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    Been largely discounted as necessary for several years now.... certainly in the sense that you have a small opportunity to capitalise on it anyway. Unless you have trained fasted the 'window' is more like a pair of bi-folding patio doors
     
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  3. spearman

    spearman Elite Member

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    As above.
    However if I don’t eat shortly after working out I feel like shit, but that’s nothing to do with the anabolic window.
     
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  4. V1nce

    V1nce Elite Member

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    Nice one cheers guys. Ive been out of the loop for many years
     
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  5. Dirty Harry

    Dirty Harry Moderator Staff Member

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    My latest readings say it's there, but it's longer than thought ie the old protein shake straight after and a meal an hour later, I still do that as I've just become accustomed to it and actually feel like eating.
     
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  6. Scott32

    Scott32 Elite Member

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    I thinks the 'window' is more down to natural low glycogen levels post workout and thus you can get away with pushing in a few more simple carbs afterwards that will more than likely be utilized more efficiently as you have depleted the storange of them mate.

    Protien is important but should be consumed every 3 hours anyway if your goal is laying down muscle imo.
     
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  7. dirtyvest

    dirtyvest Moderator

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    Even the protein every 3hrs theory is debunked now, in terms of being that specific. You certainly need regular intake spaced relatively evenly thru-out the day for optimal efficiency but whether that is 3, 4 or 5hrs makes little to no difference
     
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  8. V1nce

    V1nce Elite Member

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    Good to know
     
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  9. Scott32

    Scott32 Elite Member

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    From own passed experiences don't think that's true mate. If you are only eatting 50g of protein every 5 hours max your getting every day would be 200g at a push. No where near enough if you pushing 240lbs+ in half decent shape. Obviously you could eat more protein during these times but I personally don't think consuming more than 30-40g in one sitting is good on the digestive system.

    Is the theory of only being able to utilize only so much protein in on sitting debunked as well?
     
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  10. dirtyvest

    dirtyvest Moderator

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    The utilization 'broscience' was never proven true to be begin with and has been debunked repeatedly in scientific settings for over 10 years now. There is an element of truth to what you say in a practicality sense, if you need a LOT of protein then you will likely find it easier to split it over more meals but that is nothing to do with the 'every 3 hours' principle, it is down to practicality of consuming sensible sized meals. That said most people over eat protein anyway.
     
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  11. New Hybrid

    New Hybrid all time third top poster brahs!

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    I have a bit of creatine in fresh orange.
    And 2iu hgh.
    No need for protein at that point.
    Also consume maltodextrin during training but my sessions are long.
    Just replenishing and starting recovery rather than an anabolic window though.
     
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  12. Dirty Harry

    Dirty Harry Moderator Staff Member

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    How long's the average session for you mate ? (with rest times etc etc)
     
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  13. New Hybrid

    New Hybrid all time third top poster brahs!

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    Tend to be about 2.5hrs long mate. Sometimes up to 3 hours.
     
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  14. Dirty Harry

    Dirty Harry Moderator Staff Member

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    Thanks mate, I take it there's pretty decent rest periods between sets etc ?

    (sorry for late response mate, been in bed ill with a water infection lol).
     
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  15. Arterial Dan

    Arterial Dan Administrator Staff Member

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    Agree.

    Unless you are an insulin user or have diabetic concerns, then nearly all of that dogma from the old days can be forgotten about.
    It was mostly invented to sell the various products marketed in the magazines.
    And obviously, If you are a diabetic or use insulin, then you'd need more sophisticated ways to manage your blood sugar anyway.
     
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