By 6fitgyms
Right, let’s have a word about the elephant in the room DIET……..and not just what you’re eating, but when you’re eating it. You’ve probably heard that you need to neck a protein shake within 30 minutes of your workout or all your gains go down the drain. That’s the “anabolic window” myth. But is there any truth in it? Or is it just gym bro-science ?
Let’s break it down, no nonsense…. Yorkshire style !!!
The Anabolic Window: Real or Rubbish?
First off, yes—nutrient timing can matter. But not in the panic mode way social media makes it sound.
That idea of “you’ve got 30 minutes or else your muscles vanish”—that’s outdated. What actually matters is that you’re consistently getting the right nutrients across the day, especially around your training.
Still, there is a window—just not as narrow as folks think. Your body’s more like a sponge after training, especially when it comes to carbs and protein. That’s when your muscles are shouting for nutrients to start rebuilding. But you’ve got a good couple of hours ( up to 6 ) , not just 30 minutes.
Here’s What the Science Actually Says
- Protein: After you train, your body is primed for muscle repair. Aim for 25 – 50g of high-quality protein (think chicken, eggs, whey, Greek yoghurt) within 1-2 hours post-workout ideally. ( anything up to 50% of bodyweight in kg)
- Carbs: Especially if you’re lifting heavy or doing long sessions, carbs help replenish glycogen (that’s your fuel tank). This helps you recover faster and train harder next time.
- Fats: Don’t stress too much about fats post-workout. They don’t block absorption like people once thought, but keep it balanced. A post-gym fry-up might be pushing it though.
Before Training: Fuel to Perform
You wouldn’t drive to Scarborough on an empty tank, would you?
Same goes for the gym. If you’re lifting weights or smashing circuits, get some fuel in you 1–2 hours beforehand.
- A good combo: oats + banana + scoop of protein
- Or: chicken + rice if you’re training later in the day
If you’re stuck for time, even a banana and a protein shake 30 mins before can do the job.
After Training: Rebuild & Recover
This is your golden time. Muscles are craving nutrients to repair and grow.
Post-workout meal ideas:
- Chicken stir fry + rice
- Tuna jacket potato
- Whey protein shake + fruit + handful of nuts
If you train late, no worries—eating at night won’t make you fat. What matters is your total intake and quality.
What If You Train Fasted in the Morning?
Early birds—listen up. If you train first thing and can’t stomach food, that’s fine. Just make sure you get some quality protein and carbs in after your session.
Even better—add EAAs (essential amino acids) or a protein shake to your water if you’re doing something intense.
The Takeaway (Not That Kind)
Forget the strict 30-minute rule—but do time your meals smartly:
- Eat protein and carbs within 1–2 hours after training ideally….
- Fuel up before you train, especially for hard sessions.. remembering hydration and electrolytes
- Spread your protein evenly across the day (not just one mega meal).
- And most importantly—be consistent, not obsessive.
Remember: you don’t need fancy supplements or a stopwatch, just real food, solid habits, and a bit of common sense.
Got questions about what you should be eating? Have a word with one of the 6fit coaches—we’re always here to help.
Any questions just email us info@6fitgyms.co.uk
OR GET YOUR 3 DAY FREE TRIAL HERE https://6fitgyms.co.uk/6fit3daypass/
