First, let’s get at the biology of what’s going on in the 'Anabolic Window'
When we train hard, we induce micro-damage to our muscles which activates a genetic pathway called mTORC1. This pathway sets in motion the process that leads to the generation of larger muscle fibers or hypertrophy. However, for this pathway to operate fully, two additional signals are needed.
The first is the presence of amino acids, specifically the essential amino acid Leucine. The second is the hormone insulin, most famous for being produced by the consumption of carbohydrates.
Taken together, we can assume that for optimal recovery the body needs:
- Training
- Protein
- Carbohydrates
The Science
Saying that the body needs protein and carbs and that you have to consume these things immediately post-workout is two ENTIRELY different things.
Recent studies have shown that for protein the most important aspect is to have a good total intake of protein, ideally around 1 gram per pound of desired body weight. If you do this and distribute your protein fairly evenly through the day, then you should be covered.
For carbohydrates, as with most things, context is important.
Do you have one or more training sessions in a day? If you’re a performance-based athlete that might be working the same body part twice in the same day, then post-workout carbs are absolutely critical. Studies have shown CLEAR performance benefits from muscle glycogen replenishment post-workout. However, if you’re a bodybuilder who might take 2-3 DAYS between training then your body has plenty of time to recover and post-workout carbs are not critical.
Real World Coaching
Coaching individuals in nutrition should never stop at science. Just because there’s no study showing that post-workout protein or carb is necessary for optimal recovery/performance doesn’t mean you shouldn’t recommend it.
For high-level athletes that might have 2 or 3 training sessions, finding time to eat is HARD. Compound that issue with having to eat multiple thousand calories and we have an extremely practical reason to include post-workout protein and carbs, assuming they do no harm.
The same thing is true for clients that trains fasted in the morning. They have gone maybe 10 or 12-hours without a meal, so a protein and carb-based shake that they can crush before getting ready for work would be extremely helpful on a logistical basis.
On both of these points, science is quite clear, consuming protein and carbs post-workout has no deleterious effect; however, when used in the proper scenario, can provide practical benefits.
If you need help trying to decide whether or not you should be concerned with a post-workout shake or want to share your thoughts or questions on this article, contact us! You can check out the various self-led and 1:1 coaching programs that we offer or contact us here.