Protein anabolic window

Whey protein is the most studied supplement after Creatine. It has been proven that protein helps build muscle, with the ideal ingestion time being immediately post-workout, or in your “anabolic window.” The only protein that is able to be digested within 45 minutes is whey due to its purity and chemical properties. Whey usually comes in a few forms: Hydrolysate, Isolate and Concentrate. Isolate is more filtered, and is more quickly absorbed by the body than Concentrate. However, it is important to keep a balance of both, since your muscles have a constant demand for protein.

After exercise your body is like a sponge. The key to optimizing muscle synthesis and recovery is getting the right type of protein in the right amount during the protein window. A fast absorbing protein that’s high in branched-chain amino acids (BCAAs), particularly leucine, will maximally stimulate pathways that activate muscle synthesis. Whey protein absorbs faster than other sources of protein, making it quickly available to muscle (4). In addition, it’s rich in BCAAs and leucine, making it a superior trigger for muscle growth. By eating about 25 to 40 grams of whey protein after your workout, muscle synthesis can be maximized (2).

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Use of free-form amino acids such as BCAA’s and EAA’s would be the preferred choice pre-workout, as well as what could be considered the next generation of proteins, in the form of hydrolysed proteins (such as hydrolysed whey and hydrolysed casein). These protein sources containing mostly di- and tri-peptides are considered to be absorbed much faster than intact proteins and even free-form amino acids, and have been demonstrated to induce greater insulin responses , as well as enhanced amino acid availability when consumed pre-exercise.

Protein anabolic window

protein anabolic window

Use of free-form amino acids such as BCAA’s and EAA’s would be the preferred choice pre-workout, as well as what could be considered the next generation of proteins, in the form of hydrolysed proteins (such as hydrolysed whey and hydrolysed casein). These protein sources containing mostly di- and tri-peptides are considered to be absorbed much faster than intact proteins and even free-form amino acids, and have been demonstrated to induce greater insulin responses , as well as enhanced amino acid availability when consumed pre-exercise.

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