The Anabolic Window, Re-Tested: Moving Protein From After Training to Before Changed Lean Mass by Nothing (SMD -0.08), and the Carbohydrate Rule Only Applies When You Train Twice a Day
3 days ago
4 min read
"Eat protein within thirty minutes of training or the session is wasted" is the most repeated piece of gym nutrition, and it comes with a companion rule about carbohydrate straight after. Both rules have a biological rationale: muscle protein synthesis is elevated after lifting, and glycogen refills fastest in the first hours after it is emptied. The question is whether the clock matters once total intake is right, and that has now been tested directly.
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