![]() ![]() So how can you be sure you always have enough in your system to optimize your gains from each workout-regardless of whether you prefer to pound the pavement or pump iron? Follow these five simple rules. But the fact remains: Your muscles need protein, and lots of it, to grow. In short, the latest research indicates there’s no need to rush your consumption of protein after a workout (unless you haven’t eaten for a while-more on that in a bit). “Depending on when you had your last meal, you may have hours, not minutes, to maximize muscle building by eating protein.” ![]() “The window is not as fleeting as many people believe,” says Brad Schoenfeld, Ph.D., C.S.C.S., author of M.A.X. ![]() Recent studies, however, suggest a slightly less rigid reality. Miss it, and you’ll never chisel a six-pack or stretch the limits of your shirtsleeves. It can last anywhere from 30 to 60 minutes depending on whom you ask, but the advice is always the same: If you want to pack on lean mass, it’s critical that you consume protein-preferably in the form of a shake-during that window. If you’ve spent any time around a weight rack, you’ve likely heard people talking about “the anabolic window”-that brief period during which your muscles are especially receptive to protein after a workout. ![]()
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