The Anabolic Window Revisited: I Ate 3 Hours Post-Workout for a Month – Did I Lose Muscle?

Most people start panicking as soon as they finish their workouts because they believe they only have 30 minutes to feed their muscles, or their entire effort will be wasted.

The 30-minute ‘anabolic window’ makes you believe that immediate post-workout protein and carbs are non-negotiable for growth.

However, I decided to test this bodybuilding tenet. I ditched my post-workout protein shake for 30 days and instead waited three hours to eat after each training session.

In this article, I share my journey, data, and scientific evidence to prove if the anabolic window truly drives muscle growth. You’ll also learn how you can test this for yourself. We have a lot to unpack, so sit tight and read on.

What Is the Anabolic Window?

No one really knows when and how the concept of anabolic window originated. I can tell you that it has been around since I started training almost two decades ago. Thanks to the rise of social media, the popularity of the anabolic window is only increasing.

As a personal trainer who spends most of his day in the gym, I daily see people sprinting out of the gym so they can reach home in time to eat their post-workout meal within the 30-minute anabolic window.

For the uninitiated, the anabolic window involves consuming protein and carbohydrates within 30 to 60 minutes of your resistance training workout to maximize hypertrophy.

Many lifters believe that eating within this period promotes muscle protein synthesis, which is the process where your muscles use protein to rebuild and grow bigger and stronger. Carbs, on the other hand, help replenish the depleted glycogen stores to avoid energy crashes after the training session.

Why the Anabolic Window Concept Got So Popular

If you think about it, this concept makes sense, you are feeding your muscles when they are starving. The proponents of this concept compared muscles to sponges for nutrients after a workout, and the idea spread like wildfire.

Plus, this anabolic window idea is simple and actionable. All you have to do is chug a protein shake within 30 minutes of your workouts, and the muscle gods will bless you with unlimited gains.

However, you will start noticing many cracks when you deeply reflect on this concept.

When popular magazines like Muscle & Fitness started raving about the anabolic window back in the day, these articles were usually sponsored by sports nutrition companies, who were marketing their trailblazing post-workout formulas.

This marketing tactic was so successful that even today, gym shelves are dominated by protein powders promising quick recovery.

Conflicting Research

Just when trainers were starting to accept the anabolic window as a holy grail, a study published in the Journal of the International Society of Sports Nutrition changed everything. It concluded that if you hit your daily protein target of 1.6 to 2.2 grams per kilogram of bodyweight, your muscles don’t care if you eat 30 minutes or three hours post-workout. (1)

Scientific evidence like this pushed me to give up my post-workout shake and delay my meal by three hours to test if it would sabotage my muscle gains even if I was meeting my daily protein and calorie goals.

Setting Up the Experiment

I must come clean, I too raved about the anabolic window for several years, and recommended it to my clients.

Before we dive into the nitty-gritty of this challenge, I’ll tell you a little about my training routine so you have better context. I’m an advanced lifter and follow a hypertrophy-focused training routine that involves hitting the weights five days a week.

Typically, I consume 180 grams of protein daily (2 grams per kilogram of body weight) and roughly 2,800 calories.

Although I skipped my anabolic window protein shake and did not eat any snack or meal for the next three hours, I kept my daily protein and calorie intake the same to ensure my body had all the raw material it needed to recover optimally.

I usually train at noon, so I had my lunch at 3 PM to abide by the rules of this challenge.

Tracking Progress

Since this was a big change, I wanted to track all the key metrics to ensure I wasn’t losing my hard-earned muscle tissue or strength.

I logged weight and reps for key lifts like the squat, bench press, and deadlift in every session. Also, I used a tape measure to track my arm, thigh, and chest circumference measurements. I did this each week on Monday for consistency.

I also noted my energy levels and gym performance for a more robust assessment. Although some would consider these intangible, they provide reliable data that could influence my performance and recovery.

My 30-Day Experience of Shunning the Anabolic Window

This is a week-by-week breakdown of the experiment and what you can expect out of it:

Week 1: Testing the Waters

Honestly, starting this experiment felt a little intimidating as I had been drinking a post-workout protein shake for at least the last 15 years. Quitting it overnight felt like I was betraying my time-tested routine.

My expectations turned out to be true as my stomach growled on the first day of this challenge, 60 minutes after my training session.

I worried that not eating for three hours after a demanding workout would lead me into a catabolic state, where the body breaks down muscle tissue to burn as fuel, or at least cause weakness that could hamper my physical and mental productivity.

I drank a big, cold glass of water whenever I felt hungry to distract myself, and it low-key worked.

To my surprise, my strength and body measurements held steady at the end of the first seven days of this experiment.

The only side effect was that my energy levels dipped slightly post-workout, and I felt a little sluggish by the second hour. My recovery was normal as I was still eating the same amount of calories.

Week 2: Finding a Rhythm

My body started adapting to my new routine by the beginning of the second week, and my hunger pangs were not as strong anymore.

What came next was an absolute treat, as I added 5 pounds to my bench, hitting 230 pounds for three reps. However, my body circumference measurements and body weight stayed stable throughout this week as well.

I experienced a slight improvement in my energy levels. I felt sharper during my workouts, which allowed me to establish a deep mind-muscle connection, leading to optimal target muscle fiber stimulation and insane muscle pumps. (2)

My recovery remained stable, and the delayed onset muscle soreness (DOMS) was under control.

The big shock this week was that I stopped obsessing about the anabolic window, and delaying food after my workout felt less like a crime.

Week 3: Confidence Grows

The second week made me feel more confident, and I now aimed to push myself in every lift to make the most of the remainder of this 30-day challenge.

I was stuck on a 315-pound squat for a long time, but hit 320 for a single PR this week, which was a big win in my books. Although my body measurements and weight did not flinch, my energy levels soared.

I attacked my workouts with aggression, and the three-hour wait after each session did not faze me anymore. Plus, my recovery improved, and I was now ready for the next workout faster than ever before.

Week 4: The Finish Line

The final stretch of a new program always brings out the best in me, and this challenge was no different.

I stuck to my five weekly training sessions while maintaining the training intensity. I hit a 405-pound deadlift for a double, which was a new PB. My measurements and body weight were still the same, while my energy levels peaked and recovery was better than ever.

Objective & Subjective Changes

Nothing is better for analyzing the effectiveness of a new fitness routine than studying the numbers. So, here they are:

Name	Before	After	Change
Squat	315 lbs	320 lbs	+5 lbs
Bench Press	225 lbs	230 lbs	+5 lbs
Deadlift	395 lbs	405 lbs	+10 lbs
Arm Measurement	15 inches	15 inches	No change
Thigh Measurement	24 inches	24 inches	No change
Body Weight	190 lbs	190 lbs	No change

Results of My 30-Day Experiment

Although my overall strength improved, the body circumference measurements remained the same at the end of the 30-day period, as I was in a maintenance phase during this challenge.

Since my calorie and protein intake remained the same, my body did not have the raw building material it needed to add new muscle tissue.

Nonetheless, most people fear losing muscle when asked to skip their post-workout protein shake. My results should put all these doubts to rest, as long as you are hitting your daily protein and calorie goals.

By the end of this month-long challenge, I am convinced that your total daily protein and calorie intake matter more than timing your protein shake within 30 minutes of your workout.

Practical Takeaways for Your New Anabolic Window Routine

Here are a few tips that could help you achieve similar results:

• Prioritize Daily Protein and Calories: Use this total daily energy expenditure (TDEE) calculator to determine your ideal daily calorie and protein intake goals. Then, divide them suitably across your meals to ensure a consistent nutrient supply to your muscles.
• Tame Hunger and Simplify Meal Prep: Sip on water or black coffee if you are starving after a workout. Nothing is holding you back from eating within 30 minutes of your workout if you absolutely need it.
• Understand Muscle Protein Synthesis: Building muscle isn’t just about chugging protein shakes. Lifting weights triggers muscle protein synthesis, necessary for building bigger and stronger muscles.
• When Timing Might Matter: A quick post-workout meal can help if you train fasted early in the morning. Plus, elite athletes who push themselves to the limit in each session can also capitalize on the anabolic window to maximize performance and recovery.

Every individual is unique, and you must learn to listen to your body. Try eating your post-workout meal at different times and stick with what works the best for you.

Conclusion

The anabolic window is a dogma that has shaped the fitness routines of millions of people. It involves eating within 30 minutes of your workout to maximize muscle gains. I deliberately delayed my post-workout meal by three hours while sticking to my usual daily protein and calorie intake.

The results were shocking, I maintained my muscle size while hitting new PRs on several key lifts like the squat, bench press, and deadlift. I also witnessed an improvement in my overall energy levels and performance.

References:

1. Schoenfeld BJ, Aragon AA, Krieger JW. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. J Int Soc Sports Nutr. 2013 Dec 3;10(1):53. doi: 10.1186/1550-2783-10-53. PMID: 24299050; PMCID: PMC3879660.
2. Hirono T, Ikezoe T, Taniguchi M, Tanaka H, Saeki J, Yagi M, Umehara J, Ichihashi N. Relationship Between Muscle Swelling and Hypertrophy Induced by Resistance Training. J Strength Cond Res. 2022 Feb 1;36(2):359-364. doi: 10.1519/JSC.0000000000003478. PMID: 31904714.

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