PROTEIN INTAKE IMMEDIATELY AFTER WORKOUT- REALITY OR MYTH?
When it comes to protein intake, you probably hear people saying that we need protein right after the workout; otherwise, we won’t benefit from the workout we just performed. Most people are advised to take protein within 30-45 minutes after a workout. This 30-45 minute period after a workout is known as the “anabolic window.” Whether this anabolic window does exist or not is still a controversy. In this blog, I will explain whether we need a protein shake immediately after a workout or not?
Nutrient timing has become popular has become very popular in the last 2-3 decades. Based on a 2008 study on nutrient timing, some researchers believe that the timing of food intake may have a greater positive effect on body composition than absolute daily nutrient consumption. These researchers believe we should consume protein before and/ or immediately after the workout to take advantage of this so-called anabolic window. They claim that protein consumption within this anabolic window increases lean body mass. However, on the other hand, most researchers believe that the importance or even the existence of this anabolic window can vary according to several factors, such as training experience, a pre-exercise meal, and muscle mass.
Research studies that support the immediate protein intake right after the workout have many limitations. Most of these research studies were conducted on people in a starved or semi-starved state, untrained, and on a low-protein diet. These studies’ positive result was because of the increased protein intake rather than the timing of its consumption. This concept of the anabolic window is highly promoted by supplement companies because Whey protein powders that these companies sell are easy to take within 30-45 minutes of a workout. That is why more than 70% of adults carry whey protein powder to the gym.
A recent review by Aragon and Schoenfeld postulated that the anabolic window of opportunity may be as long as 4–6 hours around a training session, depending on the meal’s size and composition. According to their research, total protein intake is closely related to post-exercise muscle gain, not only your immediate post-workout protein intake. If your pre-workout meal ( 2-3 hours before the workout) includes a good amount of carbs, protein, and fats, there is no extra benefit of taking immediate protein after a workout.
In conclusion, post-workout nutrition is essential, but current evidence does not support the claim that immediate (1 hour) protein intake pre or post-workout does not provide extra benefits in muscle hypertrophy and strength gain. If your overall protein intake is low, then there is no harm in taking a protein supplement after a workout, but you should not be compelled to take it within half an hour; you can easily have it even after 2-3 hours of your workout.
References
Schoenfeld, B.J., Aragon, A.A. & Krieger, J.W. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. J Int Soc Sports Nutr 10, 53 (2013). https://doi.org/10.1186/1550-2783-10-53
Aragon, A.A., Schoenfeld, B.J. Nutrient timing revisited: is there a post-exercise anabolic window?. J Int Soc Sports Nutr 10, 5 (2013). https://doi.org/10.1186/1550-2783-10-5
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