Nutrient timing is a popular belief that the exact time of consumption of macros (macronutrients) will influence important health goals like muscle gains and fat loss. Some people even go so far to suggest that nutrient timing is more important than absolute intake of macros…umm OK. This article will look at one popular aspect of nutrient timing- meals before and/or after exercise.
Previously on Nutrient Timing…
Everyone knows that you need to consume protein immediately after your workout. If you’re super serious about #gains, you’ll be chugging protein shakes in the car on the way home from the gym. Its not just bro-science, many health professionals suggest that there is an ‘anabolic window of opportunity’; a restricted time frame, ranging from 45min to 1 hour to inhale chicken. The theory is that protein synthesis, in response to protein, is blunted when consumed out of this timeframe. BUT contrary to common beliefs, nutrient timing is not so restrictive.
MYTH: narrow post exercise anabolic window
In 2013, a scientific review of the literature debunked the strict 1-hour rule1. The authors suggested that the narrow window was actually more of a door, which remained open for 5-6 hours. While gym goers could now afford to go home to heat up their meals… scientists had not reached a general consensus. At this time, some studies promoted the urgency of post protein consumption, whilst others showed no difference at all. However, the actual amount of daily protein consumed was not always controlled. Like you would expect, many studies were just uncovering the importance of the AMOUNT rather than the TIMING of protein.
MYTH: protein MUST be consumed POST workout
In 2017 the anabolic window theory was tested once again2. This time, daily protein amount was equal between participants (1.8g/kg of body mass), with a 25g protein supplement taken either PRE or POST exercise. Interestingly, the protein synthesis response to exercise was similar and not dependent on nutrient timing. This basically smashes the narrow post exercise anabolic window theory and instead suggests a broad interval, including pre exercise, during which protein should be consumed.
FACT: you still need protein (yeh duh)
With out a doubt, protein is essential in stimulating protein synthesis and enabling muscle repair and hypertrophy. But instead of feeling compelled to consume protein immediately after exercising, choose to eat either before or a few hours after… when it suits you … Just be sure you are obtaining enough protein to reach your set daily macro goals! The recommended protein daily intake is a measly 0.75 g/kg for adult women and 0.84 g/kg for adult men. BUT NOTE: this is only to avoid deficiency and does not consider extra demands of physical activity. Vast research supports that protein intakes of 1.4-2.0g/kg/day is not only safe (your kidneys will be just fine3), but necessary for active individuals. While it may be possible for super meal preppers to reach this desired protein intake, supplemental protein in various forms (see below) are a practical way of ensuring adequate and quality protein intake for optimal performance.
Supplement time…
Protein shakes are a popular, efficient and convenient way to reach daily protein macros. Check out the following high quality protein powders to REALLY have an impact on reaching your health goals.
Rule 1: R1 Protein 25g/serve
Rule 1: Whey Blend protein 24g/serve
RIVALUS: RivalWhey 24g/serv
RIVALUS: Clean Gainer 30g/serv
For more information, check out the two scientific papers I referred to:
- Alan Albert Aragon and Brad Jon Schoenfeld, Nutrient timing revisited: is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition, 2013, 10:5
- Schoenfeld BJ, Aragon AA, Wilborn C, Urbina SL, Hayward SE, Krieger J. (2017) Pre- versus post-exercise protein intake has similar effects on muscular adaptations. PeerJ5:e2825 https://doi.org/10.7717/peerj.2825
- Campbell B1, Kreider RB, Ziegenfuss T, La Bounty P, Roberts M, Burke D, Landis J, Lopez H, Antonio J. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2007 Sep 26;4:8.
