A new review on post-exercise anabolic window and post-exercise nutrient timing has been published in JISSN 2013, 10:5.
The purpose was: 1) to review the existing literature on the effects of nutrient timing with respect to post-exercise muscular adaptations, and; 2) to draw relevant conclusions that allow practical, evidence-based nutritional recommendations to be made for maximizing the anabolic response to exercise.
With that said, high-quality protein dosed at 0.4-0.5 g/kg of LBM at both pre- and post-exercise is a simple, relatively fail-safe general guideline that reflects the current evidence showing a maximal acute anabolic effect of 20-40 g
Due to the transient anabolic impact of a protein-rich meal and its potential synergy with the trained state, pre- and post-exercise meals should not be separated by more than approximately 3–4 hours, given a typical resistance training bout lasting 45–90 minutes. If protein is delivered within particularly large mixed-meals (which are inherently more anticatabolic), a case can be made for lengthening the interval to 5-6 hours.
However, carbohydrate availability during and after exercise is of greater concern for endurance as opposed to strength or hypertrophy goals. Furthermore, the importance of co-ingesting post-exercise protein and carbohydrate has recently been challenged by studies examining the early recovery period, particularly when sufficient protein is provided.
For the goal of maximizing rates of muscle gain, these findings support the broader objective of meeting total daily carbohydrate need instead specifically timing its constituent doses.
Read full text – http://www.jissn.com/content/10/1/5/abstract