The "Golden hour", well, almost

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posted by shortz

The anabolic window
by shortz

It is constantly preached that PWO nutrition is the most important of the entire day, and it is. The original thought was that getting the nutrients you needed within an hour was sufficient for this anabolic time frame. The fact is, that an hour is ok if you are Joe Blow lifter.

Assuming that 15 minutes is 100% potential anabolic activity within the body, by 60 minutes, it has dropped by 30%. This "Golden" time frame is more like 15-30 minutes, after that, it drops off dramatically. This window closes within 45 mins. This time frame is based off of insulin sensitivity. After just 2 hours, the insulin sensitivy is back to what is considered normal. This is why both carbs and protein are vital at this time, especially a faster absorbing carb like dextrose.

What nutrients are recommended for best results? From a compilation of studies on an athlete 200lbs...

15g+ of whey
40g dextrose
1-2g of Leucine
1-2g Glutamine
Vitamin C 60-120mg
Vitamin E 80-400iu

Water is obviously the best choice to mix with. For you guys and gals who feel you just don't have time for this, take your mixer with whey and carb source to the gym with you. Mix with water there and drink on your way out.

posted by shortz

In case some of you feel this is misleading.

For an elite athlete that works out every day, the carb to protein ratio is quite different. Carbs are commonly underestimated for their anabolic effects. I do agree that 15g of protein seems low, but you have to understand that BBers are not always cimpiled into the same category as the average athlete. BBers need more protein than the average athlete.

This is why I put the "+" after the protein amount. The amount of carbs is right on for PWO, but you can feel free to up the protein amount

posted by eric89

I agree that carbs and protein must be taken in post workout, but I wouldn't stress over the exact ratio and things like that as many do. People place to much importance on post workout shake/ meal. yes it is important, but so are the other meals that are etaken in throughout the day.

shortz it is good info however.

posted by shortz

Not trying to get too specific on PWO nutrition. I posted the recommendations on it because it will give more of an idea of what you need.

The point of the post was to just tell how important it is to get the right nutrients and in a decent amount of time in order for it to be more effective.

In all honesty, it is very easy to analyse and argue points when it comes to nutrition. I assumed that the rest of the day was a given, since it's a little easier to figure that one out.

posted by eric89

I understand what u were trying to say, but it just seems like people seem to overanalyze the pwo nutrition and seemed to forget about the rest of the day. I have heard peopl ediscuss how they have the perfect pwo nutrition then u ask what they had the rest of the day and they say well I just picked something up or I eat things hear and there.

I agree that general nutriton should be assumed, but it isn't always. That was all I was trying to say.

posted by shortz

Absolutely

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