Metabolic window

The metabolic window (also called the anabolic window) is a term used in strength training to describe the 30-minute (give or take, dependent on the individual) period after exercise during which nutrition can shift the body from a catabolic state to an anabolic one. Specifically, it is during this period that the intake of protein and carbohydrates can aid in the increase of muscle mass.[1]

Some theorists believe the metabolic window begins to close within minutes of the end of a workout. The same nutrients taken two hours later result in significantly reduced protein synthesis and muscle glycogen storage.[1] Further research is needed into the effects of food and exercise timing, but methodology has to be considered in these experiments.[2]

Currently there is not sufficient scientific evidence to support the metabolic window theory.[3]

See also

References

  1. 1 2 Ivy, John & Portman, Robert. Nutrient Timing: The Future of Sports Nutrition. Basic Health Publications, Inc., 2004.
  2. ↑ Tipton, Kevin D. (2008). "Protein for adaptations to exercise training". Volume 8, Issue 2. European Journal of Sport Science. Retrieved April 8, 2012.
  3. ↑ Aragon, Alan Albert; Schoenfeld, Brad Jon (2013-01-29). "Nutrient timing revisited: is there a post-exercise anabolic window?". Journal of the International Society of Sports Nutrition. 10: 5. doi:10.1186/1550-2783-10-5. ISSN 1550-2783. PMC 3577439. PMID 23360586.


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