Nutrient timing revisited: is there a post-exercise anabolic window?

摘要: Nutrient timing is a popular nutritional strategy that involves the consumption of combinations nutrients--primarily protein and carbohydrate--in around an exercise session. Some have claimed this approach can produce dramatic improvements in body composition. It has even been postulated may be more important than absolute daily intake nutrients. The post-exercise period widely considered most critical part nutrient timing. Theoretically, consuming proper ratio nutrients during time not only initiates rebuilding damaged muscle tissue restoration energy reserves, but it does so supercompensated fashion enhances both composition performance. Several researchers made reference to anabolic “window opportunity” whereby limited exists after training optimize training-related muscular adaptations. However, importance - existence ‘window’ vary according number factors. Not research open question terms applicability, recent evidence directly challenged classical view relevance with respect anabolism. Therefore, purpose paper will twofold: 1) review existing literature on effects adaptations, and; 2) draw relevant conclusions allow practical, evidence-based recommendations for maximizing response exercise.