DEBUNKING THE "30 MINUTE" ANABOLIC WINDOW

Myth:

You need to consume protein immediately after you workout because of the short 30 minute “anabolic window” or you can say goooodbye to your gains.

This is old bro-science.

You want to look at it more as a 4-hour window.

If you haven’t eaten a meal or snack for 3-4 hours prior to your workout then it’s probably a good idea to eat soon after.

This is especially important if you’ve been fasting as the body is already in a catabolic state.

If you’ve eaten around 60-90 mins prior, you will have even more time post-workout to consume your meal as your body will still be using that fuel.

It’s also important to note that if you’re not consuming a sufficient amount of protein/ calories overall, a post-workout protein shake isn’t going to give you all these magical benefits.

Utilization can be higher post-workout but total protein intake still takes the lead of importance.

I typically recommend .7-1g/lb of body weight for protein.

Pre-workout meals

Protein, starchy carbs and minimal fat/fibre (they slow down digestion)

Post-workout meals

Protein, starchy carbs and minimal fat/fibre. Similar to pre-workout meals but usually just in larger quantities.

Amounts of each macronutrient will vary depending on the individual but I typically recommend 25-40g of protein.

Meal Examples 👇

Chicken w/ sweet potato
Shrimp w/ rice
Chicken sandwich
Oats w/ protein & berries
Ground turkey burger w/ roasted potatoes
Protein pancakes
Omelette w/ toast & fruit

Keep it simple!