The Anabolic Window Shut A Long Time Ago
One trial in thirteen men of 74 gave the rule its name. Then 23 studies were pooled, and the timing effect vanished as soon as total daily protein was held level.
You have thirty minutes. That is the rule every gym hands out. Miss the window and the session was wasted. It came from one trial, back in 2001… Thirteen men, average age 74. Esmarck’s group in Copenhagen trained them three times a week for twelve weeks. Half drank their protein straight after the session. The rest waited two hours. Only the immediate half grew. Thigh cross-section went from 54.6 to 58.3 square centimetres. The men who waited gained nothing measurable. Their title said timing is important. The gyms took it from there.
So the question turns to how much, not when. Morton pooled 49 trials and 1,863 people on protein and lifting. Supplements added 0.30 kg of lean mass on average. Past 1.62 grams per kilo a day, more protein added nothing… though the interval runs wide, from 1.03 to 2.20. For a man of 80 kg that lands near 130 grams.
Most timing advice quotes a paper nobody has opened. I spend more than $20,000 a year on private research… the sort hedge funds pay for. Walled off from the public. Then I check what the pooled work did to it. That 2001 title does say timing is important. In thirteen men of 74, against a two hour wait. That is the entire claim. My own shake lands whenever I get to it. One man, and the scale has not noticed.
Stay primal, Primal Code |
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