What’s the anabolic window of opportunity?

But it’s not as simple as just having a bowl of porridge before you set off and beans on toast when you get home (but if this makes you happy and works for you, then go right ahead). It’s thought that there is an optimal window in which to consume the nutrients the body needs after exercising, to either replace those we’ve lost during the sweat session or to enable our muscles to repair and recover. This is known as the anabolic window or ‘window of opportunity’.

Studies suggest that the body might be primed to receive certain nutrients around 15 to 60-minutes post-workout, so we’re advised to replenish and rehydrate within this time.

“Recovery processes are most rapid during the first couple hours after exercising,” advises Kaminski, “so consumption of specific nutrients in specific time frames after exercise can enhance muscle repair and increase absorption of nutrients to prevent soreness and store more energy for sessions later on the same day.”

Does when we eat really matter? How nutrient timing might enhance performance and recovery