POST-WORKOUT NUTRITION

After a workout is completed, there is a common misconception that there is a 45-60 minute “anabolic window” of opportunity to consume as much calories and protein as possible. This is true only to a degree…

In reality, this “anabolic window” will last 48 to 72 hours where protein synthesis is heightened and the body will respond to anabolic stress (from the workouts) by utilizing this aided protein absorption to build new muscle tissue to adapt to the workouts. The reason the 45 to 60 minute anabolic window idea came about was because people noticed a sudden decrease in muscle mass to a slight degree. In truth, however, working out causes the muscles to fill up with blood to literally “pump” them up. This is where the phrase “pumping iron” comes from. Once the workout is complete, this pump will slowly begin to subside within 30 minutes to an hour or so. The body is not limited to a 45 minute anabolic window as it will actually utilize any food consumed for the duration of a muscle group’s healing process (48-72 hours).

Check out this video to see what it’s like for bodybuilders on a diet! [YOUTUBE VIDEO]