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70sBB 03-26-2013 10:00 PM

Post-workout window
What exactly is the post-workout window of opportunity and why is it such a hot button topic?

BendtheBar 03-27-2013 08:54 AM

Not sure who started it, but the belief is:


the moment your workout ends there is a critical, 45 minute "window of opportunity" that opens up leaving you exactly 45 minutes to consume a hefty dose of protein to replenish the body with essential amino acids in order to produce any muscle growth from your brutal workout.
--Chad Shaw

brad1224 03-27-2013 09:37 AM

ya i typically tell people that the window is 30 to 45 min but the sooner the better. Even if its just a shake with some oats or if i have some karbolyn on hand il have a scoop of that in my shake, right after you last set or hell i usually start drinking it during my last lift sometimes. the only time i don't hit this window is when I'm dieting, but i will make sure i drink 10g of bcaas during the post workout cardio. At that time I'm not concerned with gaining muscle I'm more concerned about burning fat and keeping the muscle i worked hard for.

i heard people say there is no real "window" but i don't believe that. as soon as you can get protein/carbs in post workout the better

Soldier 03-27-2013 09:38 AM

T-nation has been pushing what they call "peri-workout" nutrition for a while, based on the idea that what you eat before, during, and after your training can have a huge effect on results. Personally, I use my post workout period to eat my biggest, most carb heavy meals. My favorite is pizza. I've heard other variations as well, like a suggestion that you should eat protein right before training, then carbs afterwards, because protein takes longer to digest and if you eat protein after training it won't get broken down enough to be useful until the "window" is closed.

Does it really make a difference? Probably not as much as many believe.

bruteforce 03-27-2013 09:38 AM

The window is overhyped at best. While there is no reason to not have a shake or meal post workout, the timing isn't critical, certainly in the case of beginners and intermediates.

leefarley 03-27-2013 09:49 AM

i dont know if the post work out window is true or not but i still have a protein shake before training or a meal and always have a protein shake after training then a meal like 2hrs later, just habit been doing it since i started doing the weights.

TitanCT 03-28-2013 02:54 PM

T-Nation pushes peri-workout style eating because two of the smartest guys on the planet use it. John Meadows and Shelby Starnes. Ive seen it work with John. Ate mroe food than ive ever eaten on Johns meal plan and still leaned out.
I have a preworkout meal, an intra shake with carbs and protein in it, and a post workout meal within an hour after i lift. usually steak and white rice. i get an hour instead of 45 minutes after because im consuming so much before and during my lifts.

honestly it all harkens back to "theres more than one way to skin a cat". people have different ways of doing things that work or have worked for them and/or their clients. so best way to know....learn your body. try things watch how you react.

big_swede 03-29-2013 02:32 PM

Ofcourse your body needs energy from food after you crushed it in the gym. Pretty much common sense and people have always been looking forward to lunchbreak doing manual labour aswell.

45mins or 1h? Well I dont think this is to be taken litteraly.

btw here it is

moeheep 03-29-2013 02:37 PM

I do NOT believe in the post workout window...but then, who the hell am I ??

leefarley 03-29-2013 03:18 PM


Originally Posted by moeheep (Post 343797)
I do NOT believe in the post workout window...but then, who the hell am I ??

you are moe, lol.

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