For decades, the fitness world has been holding onto the concept known as the “anabolic window.” This refers to a short period of time surrounding the workout when protein is considered crucial for strength and muscle growth. This view is still embraced by athletes and fitness enthusiasts, and for good reason: The updated view was only recently available through higher quality research. The protein timing research suggests we need to rethink the urgency of this practice.
The anabolic window refers to the period of time around the workout when your muscles are particularly receptive to nutrients, especially protein. “Anabolic” means “building up” and in this case, refers to the muscle-building process. Yes, there are steroids that have anabolic actions, helping us build muscle as with testosterone. However, this window does not refer to testosterone, it just suggests that with enough protein in the body, the body would be in the best position to repair and grow muscle fibers that were stressed during your workout. 
Recent studies have been able to assess muscle protein synthesis for much longer than just a couple hours of the workout. These more complete studies show that this time frame is much more flexible than we used to believe. In fact, research indicates that the “anabolic window” is somewhere between 3 to 6 hours before and after the workout.
This is a huge window! It’s excellent news for those of us who can’t always fit a meal or shake into that rigid 30-minute window.
The short answer is: Not as much as we once thought. For those who already consume sufficient protein throughout the day, the exact timing of your protein will not make or break your progress. In fact, experts conclude that protein throughout the day or right after a workout have equivalent outcomes for strength and muscle gains. They state: “No significant differences were found … for strength or hypertrophy [muscle growth].”
The total amount of protein you consume over the day is far more important than cramming it into a specific timeframe around your workout. The majority of early studies on protein timing DID NOT CONTROL for total protein intake, compromising their results.
The anabolic window is 3-6 hours before or after a workout, and it is closer to the 3-hour mark for those of advanced age. This suggests that nutrient timing begins to matter more as we age. That’s because the body’s response to protein intake becomes less efficient.
As we age, our muscles become less responsive to protein, a phenomenon known as “anabolic resistance.” This doesn’t mean older adults need to stress about consuming protein immediately after a workout. It does suggest, however, that daily protein intake must meet demands to help counteract age-related changes. The key here is consistency. Consuming enough protein throughout the day, every day, is essential for maintaining muscle and strength. 
So, does this updated view mean you can completely ignore the idea of protein timing? Not exactly. If you enjoy eating after a workout, whether for the satisfaction or because of hunger, that’s great! Hunger can be the best motivator to refuel your body. (And in the author’s opinion, hunger really is the best sauce.) Yet what matters most is that you meet your protein needs for the day.
Paying more attention to eating patterns and protein intake is not easy at first. With Treo’s whole-person resources, our members can track daily dietary habits and ensure they are prioritizing protein. Plus, we offer an array of cooking skill videos as well as recipes, so our members can easily put their intentions into action. With Treo’s Registered Dietitians guiding the way, all our suggestions are based on the evidence, not passing fads.
Ready to learn how Treo can help you and your team discover healthier lifestyles? Let’s get in touch! Schedule a short demo today to learn more or email us at info@treowellness.com
As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
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