Skip to main page content
Access keys NCBI Homepage MyNCBI Homepage Main Content Main Navigation
. 2013 Jan 29;10(1):5.
doi: 10.1186/1550-2783-10-5.

Nutrient Timing Revisited: Is There a Post-Exercise Anabolic Window?

Affiliations
Free PMC article

Nutrient Timing Revisited: Is There a Post-Exercise Anabolic Window?

Alan Albert Aragon et al. J Int Soc Sports Nutr. .
Free PMC article

Abstract

Nutrient timing is a popular nutritional strategy that involves the consumption of combinations of nutrients--primarily protein and carbohydrate--in and around an exercise session. Some have claimed that this approach can produce dramatic improvements in body composition. It has even been postulated that the timing of nutritional consumption may be more important than the absolute daily intake of nutrients. The post-exercise period is widely considered the most critical part of nutrient timing. Theoretically, consuming the proper ratio of nutrients during this time not only initiates the rebuilding of damaged muscle tissue and restoration of energy reserves, but it Does So in a supercompensated fashion that enhances both body composition and exercise performance. Several researchers have made reference to an anabolic "window of opportunity" whereby a limited time exists after training to optimize training-related muscular adaptations. However, the importance - and even the existence - of a post-exercise 'window' can vary according to a number of factors. Not only is nutrient timing research open to question in terms of applicability, but recent evidence has directly challenged the classical view of the relevance of post-exercise nutritional intake with respect to anabolism. Therefore, the purpose of this paper will be twofold: 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.

Similar articles

See all similar articles

Cited by 23 articles

See all "Cited by" articles

References

    1. Kerksick C, Harvey T, Stout J, Campbell B, Wilborn C, Kreider R, Kalman D, Ziegenfuss T, Lopez H, Landis J, Ivy JL, Antonio J. International Society of Sports Nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2008;5:17. doi: 10.1186/1550-2783-5-17. - DOI - PMC - PubMed
    1. Ivy J, Portman R. Nutrient Timing: The Future of Sports Nutrition. North Bergen, NJ: Basic Health Publications; 2004.
    1. Candow DG, Chilibeck PD. Timing of creatine or protein supplementation and resistance training in the elderly. Appl Physiol Nutr Metab. 2008;33(1):184–90. doi: 10.1139/H07-139. - DOI - PubMed
    1. Hulmi JJ, Lockwood CM, Stout JR. Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein. Nutr Metab (Lond) 2010;7:51. doi: 10.1186/1743-7075-7-51. - DOI - PMC - PubMed
    1. Kukuljan S, Nowson CA, Sanders K, Daly RM. Effects of resistance exercise and fortified milk on skeletal muscle mass, muscle size, and functional performance in middle-aged and older men: an 18-mo randomized controlled trial. J Appl Physiol. 2009;107(6):1864–73. doi: 10.1152/japplphysiol.00392.2009. - DOI - PubMed

LinkOut - more resources

Feedback