The anabolic window actually extends for between 24 to 48 hours post-workout. So ensure that you are continually feeding your body with the quality dietary protein for up to 48 hours post-workout, including while you sleep.
When it comes to the enhancement of muscle mass, it is very important to try and keep your body in an anabolic state and minimise catabolism. Let me explain, anabolism is a metabolic process that builds biomolecules while catabolism is a metabolic process which breaks down biomolecules. Simply put, being in an anabolic state allows your body to build up organs and tissue, including muscle, while catabolism breaks down tissue to fuel the body. Anabolic processes produce growth, differentiation of cells and increase in body size.
In this article we are going to look at a number of scientific findings regarding the nutritional regulation of muscle protein synthesis (MPS) and highlight a few nutritional strategies to help maximise muscle protein anabolism when combined with weight training. Common nutritional factors which influence anabolism include timing of protein intake, protein type, protein and leucine quantity intake, and the role of other macronutrients on muscle protein synthesis post exercise.
Redefining the timing of the anabolic window
The anabolic window is a crucial period post exercise where we consume protein and high GI carbohydrates to help shift our body from an exercise-induced catabolic state into a muscle-building anabolic state. Typically it is believed that the anabolic window where this shift occurs optimally is within 30 minutes after you complete your weight training workout. Although the amino acid mediated increase in MPS only lasts for a few hours at most, the contractile activity associated with intense weight training results in increased rates of MPS that is sustained for up to 48 hours in a fasted state. From this we can deduce that supplying the body with amino acids directly after your workout through the ingestion of a fast-digesting protein like whey helps to enhance MPS more than exercise alone.
This story is from the Issue 1 - Winter 2016 edition of C-Mag.
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This story is from the Issue 1 - Winter 2016 edition of C-Mag.
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Simple Strategies to Enhance Anabolism
The anabolic window actually extends for between 24 to 48 hours post-workout. So ensure that you are continually feeding your body with the quality dietary protein for up to 48 hours post-workout, including while you sleep.
Anesca Gouws
Chrome Brand Ambassador and IFBB bikini Model
The Science behind the Weider Principles
When it comes to bodybuilding and fitness, there is probably no single person who has influenced the industry quite like Joe Weider. Among his many achievements in the industry, the one that has impacted the world the most is the Weider Principles. The Weider Principles are a series of 24 training techniques which we commonly use today. In the past these were treated as a bro-science approach to lifting, however, Joe was a visionary who was just before his time. Since their inception, these principles have been scientifically tested and have been proven to be some of the most effective training principles around. While Joe developed a multitude of training principles, in this article we are going to have a look at 6 of our favourite Weider Principles for gaining size and strength.