What is the anabolic window?

Does the anabolic window exist? Or is it just a purely marketing invention by pharmaceutical companies to sell their products? Hard to say. But research has all proven that the body needs to regain strength after every effort.. Window or not, this reaction is natural. However, there are limits that should not be exceeded. Like not letting the metabolism weaken for too long after hours of training. Training on an empty stomach can also help the body to absorb nutrients more easily. However, in sport, attempting this experiment could prove dangerous to health.  

 An idea received from the field

The anabolic window? A vast subject. Since it has not yet been proven whether this concept is true or not. In the end, it is both true and false. Scientists have managed to prove that it does exist, but not quite as its advocates claim. Effectively, the anabolic window corresponds to a short time during which the body is very receptive to nutritional intake. This period of time is counted immediately after the 30 minutes of the end of a session. At this time, the metabolism is able to transport nutrients to muscle tissue faster. Nothing but beneficial effects: accelerated recovery and enhanced muscle building capacity.

 The anabolic window, an elastic concept

A reality for beginners

Taking into account the anabolic window, beginners should consume supplements immediately after completing their exercises. Imperative practice for the development of their strength and to reap the full benefits of their training. Without this, the body would risk weakening and thus nullifying the contributions of the exercise session. But you have to choose the supplements to take. Fast-release protein and high-carbohydrate supplements should be prioritized. This immediate intake will allow the muscles to regenerate quickly. And will provide the body with an essential energy supply. For professionals, taking protein right after training is not mandatory. However, they will still need to consume it in the coming hours to restore their muscle tissue.

How did the anabolic window concept come about?

Prior to the 1990s, research focused on the importance of protein, calories, carbohydrates, peptides… Then the scientists started to refine their work, focusing more on the time allotted for leavening and on basic nutrients. With each result, these researchers disseminated scientific communications, on which the pharmaceutical laboratories leaned. However, caution had to be exercised. Because scientists only provided insights. Essentially, on the role of carbohydrates, amino acids, hormones and their combination to promote muscle growth. However, they did not claim to offer a new regimen of sports nutrition.

A biased interpretation:

And often, the anabolic window theorists have chosen to believe in a new way of consuming supplements. Scientists did not do these experiments to get people to create new products. In addition, the results were based on assumptions that needed to be further strengthened. Their research was mainly focused on the medical field. They wanted to find ways to fight diseases like atrophy, sarcopenia and other diseases related to muscle wasting. For most of the theorists who are acquainted with the cause of the metabolic window, they chose to ignore the various protocols established during the course of the experiments. Without specifying that the subjects tested were also people who had specific nutritional habits.

Two speed

The mechanism of the anabolic window is valid if the athlete trains on an empty stomach. The degradation of the muscles will then be a little higher than if he takes nutrients before the session. However, bodybuilding professionals strongly advise against this practice. Indeed, training on an empty stomach can cause muscle ruptures in the most serious cases. As a result, the anabolic window is somewhat skewed. Since a body hungry and emptied by hours of training is always receptive to nutritional intake. On the other hand, if the practitioner consumed the products one hour before getting up, he will not have lost a lot of energy. The rest of the proteins he took before can still work for his recovery. Even hours after the effort. But when the stock is depleted, then it will have its own anabolic window and will need to consume nutrients at that time.

Have a solid nutritional base

The basics of sports nutrition

The anabolic window is often equated with training nutrition, the objective of which is to support muscle development. In the first place, it is useless to wait for this opening to regulate and balance food hygiene. Professionals can eat just one protein meal in a day before tackling the dumbbells. However, they will not have a loss of volume if they do not consume contributions a few minutes after the session. In addition, they can reap all the benefits of their own nutrition model. We must therefore find the perfect mix of protein and other supplements to keep a regular rhythm. Whether for training or for the growth of muscle tissue. The key to good progress remains diligence and rigor during the sessions.

A balance to be preserved

No need to run for the protein shake as soon as the dumbbells are on the ground. The first thing to do is let go of the muscles. Wait for the body to relax naturally. Otherwise, accompany it with breathing exercises. A rested body can easily recover. The practitioner should avoid anything that can cause him excitement. The metabolism has a natural relaxation mechanism. Knowing how to find it will help a lot for recovery. This process is also valid for someone who has taken pre-workout supplements. For a fasting person, he will need to take nutrients right after the last exercise. Mainly for health reasons.

To each his own definition

Anyway, myth or not, the anabolic window has become a cultural concept in sports, especially for bodybuilders. In fact, it designates that moment when the body needs energy intake and the latter would be more receptive after having made efforts. On the other hand, asserting that it is understood within a precise period of time is difficult. The important thing is therefore that the athlete listens to his body to fully understand its lacks and needs.