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Nutrient timing revisited: is there a post-exercise anabolic window?

 

Alan Albert Aragon

Brad Jon Schoenfeld ([email protected])

 

Journal of the International Society of Sports Nutrition 2013 10:5

https://doi.org/10.1186/1550-2783-10-5

© Aragon and Schoenfeld; licensee BioMed Central Ltd. 2013

Received: 20 December 2012

Accepted: 25 January 2013

Published: 29 January 2013

 

Abstract

 

Nutrient timing is a popular nutritional strategy that involves the consumption of combinations of nutrients--primarily protein and carbohydrate--in and around an exercise session. Some have claimed that this approach can produce dramatic improvements in body composition. It has even been postulated that the timing of nutritional consumption may be more important than the absolute daily intake of nutrients.

 

The post-exercise period is widely considered the most critical part of nutrient timing. Theoretically, consuming the proper ratio of nutrients during this time not only initiates the rebuilding of damaged muscle tissue and restoration of energy reserves, but it does so in a super-compensated fashion that enhances both body composition and exercise performance.

 

Several researchers have made reference to an anabolic “window of opportunity” whereby a limited time exists after training to optimize training-related muscular adaptations. However, the importance - and even the existence - of a post-exercise ‘window’ can vary according to a number of factors.

 

Not only is nutrient timing research open to question in terms of applicability, but recent evidence has directly challenged the classical view of the relevance of post-exercise nutritional intake with respect to anabolism.

 

Therefore, the purpose of this paper will be twofold: 1) to review the existing literature on the effects of nutrient timing with respect to post-exercise muscular adaptations, and; 2) to draw relevant conclusions that allow practical, evidence-based nutritional recommendations to be made for maximizing the anabolic response to exercise.

 

Keywords

Resistance Training

Resistance Exercise

Muscle Protein Synthesis

Glycogen Resynthesis

Muscle Protein Breakdown

 

 

 

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