QUOTE(darklight79 @ Jan 30 2013, 01:32 PM)
Lolololol....... And the reputation spreads.
The post workout window is a garage door. It's 24 hours.
Whos fault is that la? Even I thought the same thing when I saw his post
Tsk tsk - making everyone associate him as an alcohol dependant drunkard. Sorry mike
QUOTE(DT1 @ Jan 30 2013, 11:41 AM)
Joeblows, shadowz, please explain the post-workout window. Been hearing it for some time now but never really managed to get the specifics on it.
Anyway from my understanding of the window, here's how I do it.
I take BCAAs 10 mins before a workout session, and immediately after (this time with a very fast digesting carb).
If I were to use whey
for the same purpose, I would consume it about 1 hour before, rather than immediately after.
I guess the part where taking
whey immediately after a session "leverages the window" is bro-science.
This practice of mine comes after reading some of Layne Norton's recommendations.
Like DL said, its 24 hours. Fortunately for me, research has been done so I don't have to use silly personal or 'a friend of a friends' story to prove this point. More intelligent persons have done so already.
http://www.ncbi.nlm.nih.gov/pubmed/21289204The conclusion:
results suggest that resistance exercise performed until failure confers a sensitizing effect on human skeletal muscle for at least 24 h. 
Also, where I was first enlightened:
http://www.t-nation.com/free_online_articl...nutrition_mythsRelevant excerpt:
» Click to show Spoiler - click again to hide... «
I have to admit that with all the hype on post-workout meals over the past few years, I got tangled up in this myth, too. Realistically though, as great as they are, a single post-workout meal will have minimal impact compared to what can happen if your nutrition is completely optimized. Of course it’s heresy to say that these days, but that’s a result of the myth building on itself more than any factual data. For example, as discussed in the myth #2, pre-workout meals can be 200% more effective for stimulating muscle growth compared to post-workout (Tipton et al., 2001).
Perhaps even more important than the pre-workout meal is the old standard: breakfast. No this article isn’t part of a conspiracy by MABB (Mom’s Against Bad Breakfasts) to promote the importance of this meal. Just think about it: being essentially fasted for 8-10 hours is incredibly destructive for muscle -yes even if you eat cottage cheese before bed.
This is especially true in trained individuals like us, because we have higher rates of muscle breakdown (Phillips et al. 2002) The faster we can stop this catabolism once we wake up, the better. In fact, one could even argue that the amount of muscle protein spared from this first meal would be equal to, or even greater, than that gained by a post workout meal.
Also, consuming a high quality slow protein before bed, like Low-Carb Grow! with micellar casein, will largely mitigate the catabolic effect induced by nocturnal fasting. Taking this one step further, nighttime eating will actually put your muscle into anabolic overdrive, by supplying even more amino acids to stimulate this metabolic process.
Finally, a second post workout meal can be even better for protein synthesis than the first, but I’ll get to that one in a bit.
Mini-Summary: Nocturnal feedings, breakfast, preworkout meals, and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal.
The main reason the anabolic window( better known as Post workout window and meal) the importance of eating quick digesting protein after a workout (post workout meal) has been endlessly emphasized by supplement companies, is to try and create a market for specific PWO products.
They have been awfully successful don't you think?
Now, it’s likely that you’ve seen somewhere the legend of a mystical, magical fueling window. From exercise books, magazine articles and websites to nearly every resource that exists on sports nutrition, you’ll commonly read that “after you finish a workout, you have 20-60 minutes to replace precious energy by consuming a mix carbohydrates and proteins”.
Here’s what they don’t tell you:
In every study or experiment that has investigated the benefit of immediate post-workout nutrition replacement, subjects were fed after completing an exercise session that they had performed in a fasted or semi-starved state.In other words, of course you’re going to benefit if you eat a meal after a workout in which you were completely depleted of energy! But how many of us actually roll out of bed in the morning, hop on a bicycle, and ride hard for 90 minutes to 2 hours with absolutely no fuel? In most cases, this would unpleasant, difficult and not a standard workout protocol.}
So in individuals NOT FASTING, there is no reason to stress about the 'post workout window'. It is 24 hours. Mind you, no harm in eating right after if you are really hungry after working out - it just isn't a MUST to do so. And thank goodness for that because I sure as heck don't feel like eating for an hour or two after a gym session.
Jan 30 2013, 01:32 PM
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It is worth it. G'luck!
) to accommodate my fasted training using IF protocol. One thing that BCAA helped is that hey prevent catabolism that happened during workout since I'm training fasted and no protein source is available in the blood stream after 15 to 16 hours of training but you can't see the effect of BCAA on catabolism.
some more tonight and sat night need to play badminton 
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