FitProven
Evidence Breakdown
Based on 3 studies
Evidence map
For & against, at a glance
RCT
Pro
Cribb PJ & Hayes A · 2006Medicine and Science in Sports and ExerciseRCT in recreational bodybuilders found that consuming protein/creatine/carbs immediately before and after training resulted in greater gains in lean body mass and strength compared to consuming the same supplement in the morning and evening. However, this study had a small sample size.
0.48
RCT in recreational bodybuilders found that consuming protein/creatine/carbs immediately before and after training resulted in greater gains in lean body mass and strength compared to consuming the same supplement in the morning and evening. However, this study had a small sample size.
Design RCT (0.8) × quality 0.60 = impact 0.48
View sourceMeta-Analysis
Con
Schoenfeld BJ et al. · 2013Journal of the International Society of Sports NutritionMeta-analysis of 23 studies found that total daily protein intake was the strongest predictor of hypertrophy, not the timing of protein intake relative to exercise. The purported narrow "anabolic window" was not supported by the evidence.
0.95
Meta-analysis of 23 studies found that total daily protein intake was the strongest predictor of hypertrophy, not the timing of protein intake relative to exercise. The purported narrow "anabolic window" was not supported by the evidence.
Design Meta-Analysis (1.0) × quality 0.95 = impact 0.95
View sourceSystematic Review
Con
Aragon AA & Schoenfeld BJ · 2013Journal of the International Society of Sports NutritionComprehensive review concluded that the anabolic window is much wider than originally believed. The claim that protein must be consumed within 30 minutes post-exercise for optimal results is not well-supported. A window of several hours appears sufficient.
0.77
Comprehensive review concluded that the anabolic window is much wider than originally believed. The claim that protein must be consumed within 30 minutes post-exercise for optimal results is not well-supported. A window of several hours appears sufficient.
Design Systematic Review (0.9) × quality 0.85 = impact 0.77
View sourceRCT
Pro
Cribb PJ & Hayes A · 2006Medicine and Science in Sports and ExerciseRCT in recreational bodybuilders found that consuming protein/creatine/carbs immediately before and after training resulted in greater gains in lean body mass and strength compared to consuming the same supplement in the morning and evening. However, this study had a small sample size.
0.48
RCT in recreational bodybuilders found that consuming protein/creatine/carbs immediately before and after training resulted in greater gains in lean body mass and strength compared to consuming the same supplement in the morning and evening. However, this study had a small sample size.
Design RCT (0.8) × quality 0.60 = impact 0.48
View sourceMeta-Analysis
Con
Schoenfeld BJ et al. · 2013Journal of the International Society of Sports NutritionMeta-analysis of 23 studies found that total daily protein intake was the strongest predictor of hypertrophy, not the timing of protein intake relative to exercise. The purported narrow "anabolic window" was not supported by the evidence.
0.95
Meta-analysis of 23 studies found that total daily protein intake was the strongest predictor of hypertrophy, not the timing of protein intake relative to exercise. The purported narrow "anabolic window" was not supported by the evidence.
Design Meta-Analysis (1.0) × quality 0.95 = impact 0.95
View sourceSystematic Review
Con
Aragon AA & Schoenfeld BJ · 2013Journal of the International Society of Sports NutritionComprehensive review concluded that the anabolic window is much wider than originally believed. The claim that protein must be consumed within 30 minutes post-exercise for optimal results is not well-supported. A window of several hours appears sufficient.
0.77
Comprehensive review concluded that the anabolic window is much wider than originally believed. The claim that protein must be consumed within 30 minutes post-exercise for optimal results is not well-supported. A window of several hours appears sufficient.
Design Systematic Review (0.9) × quality 0.85 = impact 0.77
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Evidence
PRO (1)
PRO RCT 0.60 Cribb PJ, Hayes A (2006)
RCT in recreational bodybuilders found that consuming protein/creatine/carbs immediately before and after training resulted in greater gains in lean body mass and strength compared to consuming the same supplement in the morning and evening. However, this study had a small sample size.
Medicine and Science in Sports and Exercise
AGAINST (2)
AGAINST Meta-Analysis 0.95 Schoenfeld BJ, Aragon AA et al. (2013)
Meta-analysis of 23 studies found that total daily protein intake was the strongest predictor of hypertrophy, not the timing of protein intake relative to exercise. The purported narrow "anabolic window" was not supported by the evidence.
Journal of the International Society of Sports Nutrition
AGAINST Systematic Review 0.85 Aragon AA, Schoenfeld BJ (2013)
Comprehensive review concluded that the anabolic window is much wider than originally believed. The claim that protein must be consumed within 30 minutes post-exercise for optimal results is not well-supported. A window of several hours appears sufficient.
Journal of the International Society of Sports Nutrition