Metabolic window

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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.[1]

Currently there is not sufficient scientific evidence to support the metabolic window theory.[2]

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.[1] Further research is needed into the effects of food and exercise timing, but methodology has to be considered in these experiments.[3]

See also[edit]


  1. ^ a b Ivy, John & Portman, Robert. Nutrient Timing: The Future of Sports Nutrition. Basic Health Publications, Inc., 2004.
  2. ^ 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.
  3. ^ Tipton, Kevin D. (2008). "Protein for adaptations to exercise training". European Journal of Sport Science. 8 (2): 107–118. doi:10.1080/17461390801919102.