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Post-Workout Protein: Window for Muscle Growth Wider Than Thought
6 Dec
Summary
- The anabolic window for protein intake is broader than 30-45 minutes.
- Whey, egg whites, pea protein, and collagen peptides are easily digested.
- Distribute protein intake evenly and consume 20-30g post-strength training.
Recent research indicates that the 'anabolic window' for consuming protein post-workout is significantly broader than the previously accepted 30-45 minutes. Experts now suggest this window can extend up to 2 to 6 hours, contingent on the timing of your last protein-rich meal, highlighting a more flexible approach to muscle recovery and synthesis.
For optimal muscle repair, easily digestible protein sources are recommended. These include whey protein, known for its rapid absorption and leucine content, egg whites, pea protein for plant-based options, and collagen peptides, which are pre-digested. Animal proteins like eggs and dairy, alongside plant-based options such as lentils and tofu, also effectively support muscle building.
While protein intake is crucial, consistently challenging muscles with resistance training remains paramount for muscle development. Experts advise distributing high-quality protein intake evenly throughout the day. Consuming 20-30 grams of protein within a couple of hours after strength training is a key recommendation for maximizing muscle gains.
