What is the Anabolic Window?

What is the Anabolic Window? 

The Anabolic Window is a time period after strength training where the body is primed to use protein and carbohydrates to create muscle mass. The Anabolic Window lasts minutes or hours depending on the scientific source. Although the science hasn’t proven the exact minute to take protein and carbohydrates post workout, what we do know is protein and carbohydrates post workout helps with lean muscle growth, recovery, and strength gains.  (Click Link for US National Library of Medicine
National Institutes of Health Article). Most evidence points to the anabolic window peaking within the first hour after your workout.

What should I take Post Workout for the Anabolic Window?

Immediately post workout your body needs simple sugar and whey protein isolate to take advantage of the anabolic window, this is because you need to rebuild and grow. Why whey protein isolate? Because it is the best!  It has the highest biological value of any protein . It also digest fasts so it will go to the muscle to start rebuilding. You want a simple sugar for two reason. First you want to spike your insulin. Insulin is the transport hormone that will start sending nutrients to the muscle. Secondly you want to send glucose to refuel glycogen levels. For men and women I suggest 20-30 grams of protein immediately after workout. I suggest 40-50 grams of simple carbohydrates immediately after workout because of it’s ability to replenish muscle cells.

The Post Workout Stack:

The best supplement that I can suggest is the Post Workout Stack from 1st Phorm. The Post Workout stack includes Phormula-1 and Ignition.

Phormula-1 is 24 grams of hydrowhey with 5 grams of BCAA’s in the purest form. Ignition is 6 times more digestible than sugar and will spike insulin and help rush the protein and aminos to the muscle.

Order today with free shipping because you read this article! https://1stphorm.com/a/products/post-workout-stack?a_aid=NutritionTrain

 

 

Thank you for reading,

 

Dustin Holston

Personal Trainer/Sports Nutritionist