Strength training: Metabolic window

Hello again,

The metabolic window is a term used in strength training to describe the 45-minute period after exercise during which nutrition can shift the body from a catabolic state (state of actively breaking down components to perform physical activity) to an anabolic one (During an anabolic state, tissues found within the human body obtain energy for growth and maintenance aka building up).

The "metabolic window", or what is also referred to as the “anabolic window”, is considered by gym goers and supplement companies to be a 45-minute opportunistic period to increase muscle. Many athletes believe in ingesting proteins and carbohydrates to take advantage of this state. This is however disputed since there has been no difference between those who eat during this state and those who eat even three hours later.

Tipton (2001) found that weight lifters may actually benefit with respect to muscle anabolism by taking in carbohydrates and amino acids before working out. This is because weight lifting increases blood flow, which will increase the transportation of amino acids to the muscles. This makes sense, since as the body is shifting into the anabolic state, the nutrition required for this purpose is already present in the bloodstream.
Eating after a workout may prove futile, since the food will have to be digested before the nutrients are assimilated, a process that will require more than 1 hour after meals.

This is where the pre-workout nutrition comes in. Athletes are advised to ingest nutrients before exercise so as to have significant muscle gain and fat loss from the workout. If you are susceptible to digestive issues and stomach cramps/stitches, then nutritional supplements will come in handy. The nutritional supplements ate easily absorbed into the bloodstream. Most preferred are protein shakes that are easy to prepare and drink. The shakes can also be prepared with milkshakes and smoothies, and make for very tasty snacks. Actually they provide the most convenient way of 'stacking' up on the amino acids in readiness for the 'window of opportunity'.

Even missing a meal here or there will not hinder your efforts to gain muscle. The body is very resourceful, so should you miss an occasional meal, your body will simply make up for it by absorbing and utilizing more of the nutrients the next time you eat. As mentioned before, muscle recovery and growth is full-time operation your body is running, 24 hours a day and 7 days per week.

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