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How crucial is the precise timing of nutrient intake in relation to exercise for muscle growth and recovery? Consequently, the anabolic window concept became foundational in sports nutrition, emphasizing post-exercise feeding to optimize muscle protein synthesis. Subsequently, Staples et al reported that after lower-body resistance exercise (leg extensions), the increase in post-exercise muscle protein balance from ingesting 25 g whey isolate was not improved by an additional 50 g maltodextrin during a 3-hour recovery period.
Furthermore, the importance of co-ingesting post-exercise protein and carbohydrate has recently been challenged by studies examining the early recovery period, particularly when sufficient protein is provided. For example, someone with 70 kg of LBM would consume roughly 28–35 g protein in both the pre- and post exercise meal. With that said, high-quality protein dosed at 0.4–0.5 g/kg of LBM at both pre- and post-exercise is a simple, relatively fail-safe general guideline that reflects the current evidence showing a maximal acute anabolic effect of 20–40 g 53,84,85. Practical nutrient timing applications for the goal of muscle hypertrophy inevitably must be tempered with field observations and experience in order to bridge gaps in the scientific literature. Distilling the data into firm, specific recommendations is difficult due to the inconsistency of findings and scarcity of systematic investigations seeking to optimize pre- and/or post-exercise protein dosage and timing. By the same token, widely varying feeding patterns among individuals challenge the common assumption that the post-exercise "anabolic window of opportunity" is universally narrow and urgent.
Both groups performed regimented resistance training that progressively increased intensity from 70% 1RM to 95% 1RM over the course of 10 weeks. Thus, the utility of acute studies is limited to providing clues and generating hypotheses regarding hypertrophic adaptations; any attempt to extrapolate findings from such data to changes in lean body mass is speculative, at best. Notably, Fujita et al saw opposite results using a similar design, except the EAA-carbohydrate was ingested 1 hour prior to exercise compared to ingestion immediately pre-exercise in Tipton et al. . Thus, the increased fractional synthetic rate was likely due to greater mitochondrial and/or sarcoplasmic protein fractions, as opposed to synthesis of contractile elements . This meal was able to raise insulin 3 times above fasting levels within 30 minutes of consumption. For example, Capaldo et al. examined various metabolic effects during a 5-hour period after ingesting a solid meal comprised of 75 g carbohydrate 37 g protein, and 17 g fat. This is primarily achieved by spiking insulin levels, as opposed to increasing amino acid availability 35,36.
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Most recently, Erskine et al. failed to show a hypertrophic benefit from post-workout nutrient timing. Several studies have investigated whether an "anabolic window" exists in the immediate post-exercise period with respect to protein synthesis. There is some evidence that carbohydrate has an additive effect on enhancing post-exercise muscle protein synthesis when combined with amino acid ingestion , but others have failed to find such a benefit 52,53. Perhaps the most touted benefit of post-workout nutrient timing is that it potentiates increases in MPS. Studies show that muscle protein breakdown is only slightly elevated immediately post-exercise and then rapidly rises thereafter . In further support of this point, Fox et al. saw no significant reduction in glycogen content 24 hours after depletion despite adding 165 g fat collectively to the post-exercise recovery meals and thus removing any potential advantage of high-glycemic conditions.
Given this scenario, immediate post-exercise protein dosing for the aim of mitigating catabolism seems redundant. Depending on its size and composition, this meal can conceivably function as both a pre- and an immediate post-exercise meal, since the time course of its digestion/absorption can persist well into the recovery period. In practice, it is common for those with the primary goal of increasing muscular size and/or strength to make a concerted effort to consume a pre-exercise meal within 1-2 hours prior to the bout in attempt to maximize training performance. This inevitably begs the question of how pre-exercise nutrition might influence the urgency or effectiveness of post-exercise nutrition, since not everyone engages in fasted training. After a 6-week washout period where no training was performed, subjects were then randomly assigned to receive either a protein supplement or a placebo immediately before and after resistance exercise. Subjects were 33 untrained young males, pair-matched for habitual protein intake and strength response to a 3-week pre-study resistance training program. Only those studies that specifically evaluated immediate (≤ 1 hour) post-workout nutrient provision are discussed (see Table 1 for a summary of data).
Anabolic steroids are synthetic substances similar to the male hormone testosterone. The body can turn DHEA into other steroid hormones, including testosterone, estrogen, and cortisol. Anabolic steroids may be taken as a pill, as a shot into a muscle, or as a gel or cream rubbed on the skin. Anabolic steroids are substances that are like the hormone testosterone.
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