The 30 minute window "defined"

**yungone501** · 01-02-2011, 06:58 PM

Okay, so once I read from Arnold that this 30 minute window immediately following a workout is the absolute most important time for consuming the right foods as this will make or break a workout...okay, WTF?

Firstly, I undertand the significance of taking in nutrients/food immediately after a workout and why. However, this whole 'make or break' thing...not so much.

I suspect the window refers to the oppurtunity to take advantage of supplying your muscles with adequate nutrients for optimal growth...obviously this window does not just stop after 30 minutes right? So why only highlight the 30 minutes instead of the typical 48 hours after to focus attentively on the diet.

My point in all this is there are soooo many people that claim the make or break philosophy and if there is evidence/research that supports this I would just like to know what it is and why.

Thanks.

**jimmyinkedup** · 01-02-2011, 07:33 PM

I dont think you will find a study to necessarily support the make or break theory. It may be prudent to take advantage of this time post workout because of the bodies response to training re: hormones (test/gh /igf etc) however its prob most prudent and more important in most cases to always provide the body with a steady supply of nutrients. Obviously when the body starts repairing muscle tissue and replenishing gylcogen stores the nutrients necessary need to be present. Id stick to some form of pwo nutirition and i try do do it within 45 mins post resistance training..usually sooner in fact.
I must agree - make or break within 30 mins - i doubt it ... but it sure isnt harmful. Many times when it comes to diet and other fitness and training related questions, for me it becomes - will it hurt..if not..then i tend to do it. In other words..i tend to stick to some immediate form of pwo nutrition an it appears to serve me well as well as make some sense. JMO...

**fit_in_2010** · 01-02-2011, 08:19 PM

There is a book called "Nutrient Timing" that goes in to a lot of detail on this subject. I don't exactly buy into it 100% but it is definitely worth reading if you come across it.

**Littleirishman** · 01-02-2011, 08:27 PM

Whats the problem with the 30 minute window anyway, its not that hard to do is it ?

**yungone501** · 01-02-2011, 09:18 PM

Originally Posted by Littleirishman

Whats the problem with the 30 minute window anyway, its not that hard to do is it ?

Thats not the issue, please reread the thread.

Thanks for the responses everyone. Fit 2010, i look more into the 'nutrient timing' book. I just want to know why this theory exist and what information its based on.

**Littleirishman** · 01-02-2011, 09:24 PM

I know what you were saying.

my post was a general one, its not that hard to fit food in within the 30 minutes really.

**yungone501** · 01-02-2011, 10:17 PM

^^^^lol gotcha

**stack_it** · 01-02-2011, 11:36 PM

It's here because big guys have been following it and seeing results from it for many years and no one has really done any studies to prove it wrong. It's a good rule of thumb as I would think the exact time would vary from person to person and workout to workout.

**jimmyinkedup** · 01-03-2011, 04:34 PM

I think i know what you are looking for. I also think the answer you are seeking ...as to why the theory exists is probably based on the bodies response to resistance training and how we can maximize that response nutritionally. I touched on it briefly in my above post - the body increases levels of anabolic hormones post resistance training...these hormones offer an opportunity to build muscle and replenish glycogen etc at a greater rate . To maximize this opportunity i think the "anabolic window" theory was born. i think primarily the hormones to focus on to support this theory would be insulin and igf. The other increases, such as test an gh are short term and minimal enough that i doubt you would benefit from immediate nutrition. It is an interesting topic. JMO

**savking** · 01-03-2011, 04:41 PM

I suspect your metabolism will affect the actual timing? Its a massive problem for me to get a cooked meal in 30 mins after work out atm no car means waking to the gym! Normally I have a post work out shake before the walk but by the time Im home I starving and just ready to eat again!

**jimmyinkedup** · 01-03-2011, 04:46 PM

^^ i think this is the approach many use. A pwo shake...followed by a pwo meal shortly thereafter.

**Twist** · 01-03-2011, 06:29 PM

The reason for the 30 minute window is to halt catabolism and to create an anabolic environment. The problem pwo is that you are burning through tissue and you want to stop that if your goal is weight gain. But the window for growth is basically as long as the muscle is in need of repair (protein synthesis will be increased).

**SlimmerMe** · 01-03-2011, 06:55 PM

Originally Posted by Twist

The reason for the 30 minute window is to halt catabolism and to create an anabolic environment. The problem pwo is that you are burning through tissue and you want to stop that if your goal is weight gain. But the window for growth is basically as long as the muscle is in need of repair (protein synthesis will be increased).

what if you want weight loss? then what

**jimmyinkedup** · 01-03-2011, 07:06 PM

Here is a good read on this topic.
http://www.apec-s.com/Recovery%20Nut...20Part%20I.pdf

**stack_it** · 01-03-2011, 09:37 PM

Originally Posted by SlimmerMe

what if you want weight loss? then what

You still need to eat. Your body is in a catabolic state so without nutrition your burning muscle.

**Twist** · 01-03-2011, 10:23 PM

Originally Posted by SlimmerMe

what if you want weight loss? then what

It's not as important but it is still a good idea to eat something. Just don't worry too much about it.

**SlimmerMe** · 01-03-2011, 10:33 PM

Originally Posted by Twist

It's not as important but it is still a good idea to eat something. Just don't worry too much about it.

I am sure this has been answered a million times already....but after cardio within that "30 minute window"....then what is best for losing BF and not bulking? protein or carbs?

**Twist** · 01-04-2011, 12:48 AM

there is no window with cardio. The window refers to muscle building after muscle breakdown. Not saying that it doesn't happen with cardio but that's not the idea of cardio (breaking down muscle). So just go about your day as normal

**baseline_9** · 01-04-2011, 08:43 AM

Originally Posted by SlimmerMe

I am sure this has been answered a million times already....but after cardio within that "30 minute window"....then what is best for losing BF and not bulking? protein or carbs?

When looking to loose BF, you have 3 optimum times to ingest ur carbs

Breakfast
Pre Workout
Post Workout

(Also simple carbs durring weight training to prevent cortisol release)

As far as ur question I would take in both Carbs and Protein PWO/Post Cardio

Some will say no carbs after cardio to extend the time that your body is running on stored BF.

TBH I dont buy into it, but would love to read and learn if anyone can link me to an artice on it.

**SlimmerMe** · 01-04-2011, 11:26 AM

Thanks guys! Appreciate it....

**gbrice75** · 01-04-2011, 12:26 PM

Originally Posted by baseline_9

Some will say no carbs after cardio to extend the time that your body is running on stored BF.

TBH I dont buy into it, but would love to read and learn if anyone can link me to an artice on it.

I am/was one of these people, but am recently changing my views on this. The fact of the matter is you primarily burn fat while you're doing cardio (not like muscle building where you actually grow while you sleep and not while actually working the muscle). I do still think eating carbs hinders the 'afterburn' somewhat, but not a huge deal, especially when those carbs are complex.

**baseline_9** · 01-04-2011, 12:29 PM

Originally Posted by gbrice75

I am/was one of these people, but am recently changing my views on this. The fact of the matter is you primarily burn fat while you're doing cardio (not like muscle building where you actually grow while you sleep and not while actually working the muscle). I do still think eating carbs hinders the 'afterburn' somewhat, but not a huge deal, especially when those carbs are complex.

Yes GB

Im could argue a convincing side to both situations

I dont buy into anything unless ive read it from a reputable source

And thats wher I stand with the issue of no carbs PWO

**Emperor9** · 01-07-2011, 10:07 PM

I one up Arnold , i sometimes take protein while working out. I swear i can feel my muscles thanking me.

**questionrouge** · 01-09-2011, 09:47 PM

I thought also that carbs PWO were a bad idea when trying to lose BF, but I'm trying it now - I feel like my body is thanking me too, just like Emperor9 was saying. Hopefully the results over time will come through too

**gbrice75** · 01-10-2011, 06:03 PM

Originally Posted by questionrouge

I thought also that carbs PWO were a bad idea when trying to lose BF, but I'm trying it now - I feel like my body is thanking me too, just like Emperor9 was saying. Hopefully the results over time will come through too

I definitely don't think it's a BAD idea. I really can't see any benefit to dropping carbs PWO even where losing bodyfat is the primary goal. Muscle is the best fat burner around - carbs PWO will help build muscle, so IMO they should be there!