The best we can do to get a replacement of muscle that was degraded in the gym is to maximize the anabolic window for hypertrophy as possible, and therefore each athlete or fitness practitioner should explore this “window of when and how to eat” to achieve their goals, regardless that the aim is conditioning, definition or volume.
There are three heights to increase the availability of protein / amino acids to increase the acute increase in protein synthesis caused by the training, the pre-workout, within about an hour before the workout, intra-workout, and post -train which is the space of less than two hours after the workout, but the question is what are the best point of the day to get more muscle massincrease possible from training.
The scientists analyzed this issue and found that nutrition in the post-workout amplifies more acute increased protein synthesis compared to the pre-workout nutrition, this is a good piece of information, but there is more to do in this journey.
During practice, several things are burned in the system for supplying fuel for muscle contractions, which increases cAMP levels; this call AMP activates a protein kinase (AMPK), which reduces protein synthesis through the inhibition of mTOR. The key is to take care of the pre-workout nutrition, which prevents protein synthesis, is turned off during workouts.
The researchers also compared the effects of nutrition (during training) to post-workout nutrition and its effect on protein synthesis and the results of these studies cite that protein intake during the course of a strength training increases the protein synthesis, but that far less protein that when ingested in the period of post-training.
Although the administration of amino acids in the intra-workout period has a subtle effect on protein synthesis, protein intake will cause an insulin response, insulin is a major inhibitor of protein degradation and then a good idea to also include carbohydrates in this period, as well as hinder the degradation of protein, mTOR inhibition overrides mediated by AMPK.
This period is important because it strongly stimulates the synthesis of protein after the workouts; the muscle cells are ready for protein synthesis in the hours after training, but only if we feed the body with proper nutrition.
To form more muscle we need protein and if you eat at the right time (immediately after training), controls the overall increase in protein synthesis, but the most important is to be short-term, because it determines both muscularly is going to grow, which means that not only intense workouts need to activate protein synthesis maximally, but proper nutrition at the right time for everything to happen as set forth in scientific books.
The anabolic window is only open for a very short period of time, and muscle mass gains in long term may be compromised if protein intake is delayed for more than two hours after training, however, on the exact type of nutrient loading has been many studies for this to be effective, but it is interesting to know that essential amino acids are required in particular leucine as the most important amino acid that is linked to the process.
From the literature we know that carbohydrates are not necessary to activate protein synthesis after training, but there are other reasons to include them.