The metabolic window (also called the anabolic window or protein 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.
Some theorists believe the metabolic window begins to close within minutes of the end of a workout. They claim the same nutrients taken two hours later result in significantly reduced protein synthesis and muscle glycogen storage. Further research is needed into the effects of food and exercise timing, but methodology has to be considered in these experiments.
Currently there is not sufficient scientific evidence to support the metabolic window theory.
- Ivy, John & Portman, Robert. Nutrient Timing: The Future of Sports Nutrition. Basic Health Publications, Inc., 2004.
- Tipton, Kevin D. (2008). "Protein for adaptations to exercise training". European Journal of Sport Science. 8 (2): 107–118. doi:10.1080/17461390801919102.
- 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 (1): 5. doi:10.1186/1550-2783-10-5. ISSN 1550-2783. PMC 3577439. PMID 23360586.
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