The Anabolic Window: Does Supplement Timing Matter?

There is nothing like a well conducted study to solidify our confidence in training and nutrition practices.

The "anabolic window" around resistance training is very important to consider in order to capitalise on strength and hypertrophy gains.

All of the stress attributed to the struggle to get the protein shake down immediately after training is not irrational by any stretch.

This study conducted by Paul J. Cribb and Alan Hayes from the School of Biomedical Sciences at Victoria University called, "Effects of Supplement-Timing and Resistance Exercise on Skeletal Muscle Hypertrophy" examines the difference that timing (pre and post workout or morning and night) of consumption of a protein/creatine/glucose mixture has on skeletal muscle hypertrophy over a 10 week period.

"Some studies report greater muscle hypertrophy during resistance exercise (RE) training from supplement-timing (i.e., the strategic consumption of protein and carbohydrate before and/or after each workout). However, no studies have examined whether this strategy provides greater muscle hypertrophy or strength development compared to supplementation at other times during the day."

The results of the study are not startling.

The Pre and Post workout group demonstrated a greater increase in lean body mass and 1 rep max strength in two of the three assessments.

Source: Paul J. Cribb & Alan Hayes - Effects of Supplement-Timing and Resistance Exercise on Skeletal Muscle Hypertrophy, Victoria University