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This is your quick training tip and an opportunity to learn how to work smarter in just a few seconds so you can get started on your training right away.
The world of fitness is full of myths. Some of the most permanent gems are that you can only build muscle by lifting heavy objects. Aerobic exercise (or weightlifting, or other form of exercise) is the best way to burn fat, and its pain is a sign of good training.
But perhaps the most stubborn is the “anabolic window.” The idea is that you need to consume protein (preferably in the form of a shake) immediately after exercising. Miss that fleeting post workout window, and you may not have worked at all. At least that’s the traditional way of thinking. Let’s take a moment to distinguish fiction from the facts of true fitness.
What is an anabolic window?
To be fair, anabolic windows are based on common sense. Lifting weights (or doing HIIT, recording miles, swimming laps) causes minor trauma to the muscles (that is, microscopic tears and injuries). It may sound bad, but it’s a natural part of your workout and an important stimulus for muscle growth. Not only does it spur your body to repair the damage, but it also makes your muscles bigger and stronger, so they can cope well with the stress of your next exercise.
Raw materials (in this case amino acids (protein constituents)) are required for such conversions. That’s where the idea of an “anabolic window” comes into play.
Its proponents believe that your muscles specifically accept protein 30-60 minutes after training and that consuming protein within that short time frame maximizes its growth. But there is a problem here. While there are many studies that support the benefits of a shake after a workout, there is little suggestion that you should scarf it immediately after completing the last person.
Anabolic window: fact vs fiction
In reality, windows aren’t as instant as once believed. Indeed, research suggests that it lasts from 4 to 6 hours everywhere.
This means that as long as you eat a protein-rich diet within a few hours on either side of your workout, your muscles may have all the nutrients they need to adapt and grow.
How to Get Protein for Muscle Gain
Focus on daily protein intake rather than specific protein timing. If you’re a regular lifter, shoot 0.5 to .9 grams of protein per pound of body weight per day to maximize your profits.
Does that mean you should throw away your post-workout shake? Not at all. That sway can help you reach your daily goals, and it’s even more important than leveraging the mythical anabolic window. In short, once you have the weights in the rack, go ahead and go to the smoothie bar. However, you don’t have to hurry.
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