Anabolic window


The concept of the "anabolic window" refers to a period after exercise during which it's believed that the body is especially receptive to nutrients, primarily protein, to maximize growth and recovery. According to Dr. Andy Galpin, the anabolic window is indeed real, meaning that the body is more sensitive to nutrients right after exercise. However, while the idea that one must consume protein within 30 to 60 minutes post-exercise to maximize gains was prevalent, the timing is not as strict as once thought. What's more crucial is the total protein intake throughout the day rather than strictly focusing on immediate post-exercise intake. The timing of carbohydrate intake, particularly for athletes training multiple times a day, plays a significant role in replenishing muscle glycogen and overall recovery 1.

Carb Timing & Anabolic Window

Andy Galpin discusses optimal carbohydrate loading prior to long duration endurance performance and the importance of consuming nutrients, specifically protein, within 30-60 minutes post-exercise to maximize growth. The anabolic window is real and hypersensitizes you to nutrients, but total protein intake throughout the day is more important.

Huberman Lab

Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness | Huberman Lab Guest Series