Do you reach for a protein shake right after you finish a workout? Then, read on.

It has been a tradition for decades to take protein immediately after working out and while in the “anabolic window”. Anything between 60 minutes and 90 minutes post-exercise is considered the best time to consume protein. However, could there be more to the anabolic window than just an hour?

Protein Timing 

After a workout, protein stays in the system. Glycogen stores are what your body uses in order to produce power needed for various activities –so it is only during physical activities that they are burnt up. The last thing to be used as fuel by muscles is themselves;

but this never happens until all glycogens have been exhausted.

This is a reason enough for which proteins continue to be present within us hence providing necessary repairs when need be especially after a rupture in muscle fiber.

During recovery period or shortly after physical exercises, rate at which one requires protein is high due changes that take place called MPS which makes use of it for rebuilding torn apart muscles.

A report which was given sometime back about an anabolic window when one should take meals full with proteins stated that all the time MPS doesn’t get down. 

It actually revealed that there is a 12 hour period of recovery.

During the 12-hour window, it is important that we focus on the maintenance of muscle protein synthesis. They actually confirmed this 12-hour window theory through a study where they had groups of individuals ingest 20grams of whey protein after every 3hours. Over time, their results showed that MPS increased gradually to peak at four hours; which means provided that there is persistence in protein consumption, humans’ system cannot fail at generating good quality MPS.

Greater consumption of protein may spur MPS but at the same time excessive protein can leads to amino acid oxidation.

Consequently, the protein in excess of 20 grams would be taken in not as quickly. One possible solution is to go for workout during one of the protein feeding periods so as to avoid such instances happening again or probably minimize their impact when they occur due to poor digestion.

Protein Around The Clock 

Protein operates on a 24-hour basis. I mean the circadian clock. This is made possible through a concept called the muscle clock, or regulated metabolism in the circadian clock. It can be relevant for some individuals when they consume protein at specific times of day.

A research conducted in the past looked at individuals who consumed most of their daily proteins in the morning vis-a vis those who were more likely to have theirs in the evening. FitnessFlixx.com suggests that muscle force capacity depends more on the distribution of protein intake throughout the day rather than total protein consumption.

Post-Workout Protocols 

The activity in which the body engages causes it to switch to a sympathetic state thereby raising the heart rate and causing small tears in muscle fibers as well as lowering glycogen stores. The best way to replace these is through proteins and carbohydrates, although it should be done slowly.

When the body is in a catabolic state, it may not adequately absorb nutrients and this is why one must take some time for it so that it can move into a parasympathetic state where an anabolic window would be opened. When the heart rate goes down, the parasympathetic nervous system comes into play. This makes the body ready for intensive digestion of food.

Carbohydrates have a greater effect on heart rate rather than protein.

Foods that cause such shifts include those that contain them leading to the change in heart rhythm towards what is known as a parasympathetic state.

After working out it may be good mixing proteins with some carbs. It was demonstrated by a research study done using drinks containing high fructose corn syrup (HFCS) and regular table sugar.

Even though it rises sugar levels, it may also cause low pulse rate together with activation of the parasympathetic system -which controls digestion among other things. Before reaching for the protein, ingesting some fast carbs can assist in better absorption of protein. 

Is It Myth? 

You do not necessarily have to gulp down a protein shake at the gym or dash home very quickly to get your dose of protein.

It is not necessary to urgently pursue the anabolic window since it is wider than we may have imagined.

Therefore, turn on rest & digest mode after you finish exercising. Consequently, the body can then absorb additional nutrients to support it in recovery.