A new review on post-exercise anabolic window and post-exercise nutrient timing has been published in JISSN 2013, 10:5.
The purpose was: 1) to review the existing literature on the effects of nutrient timing with respect to post-exercise muscular adaptations, and; 2) to draw relevant conclusions that allow practical, evidence-based nutritional recommendations to be made for maximizing the anabolic response to exercise.
Protein
With that said, high-quality protein dosed at 0.4-0.5 g/kg of LBM at both pre- and post-exercise is a simple, relatively fail-safe general guideline that reflects the current evidence showing a maximal acute anabolic effect of 20-40 g
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Due to the transient anabolic impact of a protein-rich meal and its potential synergy with the trained state, pre- and post-exercise meals should not be separated by more than approximately 3–4 hours, given a typical resistance training bout lasting 45–90 minutes. If protein is delivered within particularly large mixed-meals (which are inherently more anticatabolic), a case can be made for lengthening the interval to 5-6 hours.
Carbs
However, carbohydrate availability during and after exercise is of greater concern for endurance as opposed to strength or hypertrophy goals. Furthermore, the importance of co-ingesting post-exercise protein and carbohydrate has recently been challenged by studies examining the early recovery period, particularly when sufficient protein is provided.
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For the goal of maximizing rates of muscle gain, these findings support the broader objective of meeting total daily carbohydrate need instead specifically timing its constituent doses.
Read full text – http://www.jissn.com/content/10/1/5/abstract
