Anabolic Window Calculator
Calculate your post-workout anabolic window timing and exact macros to eat after training for maximum muscle protein synthesis.
#anabolic#window#post-workout#protein#muscle#timing
Loading tool...
How to use
- 1Select your workout type: resistance, cardio, HIIT, or yoga.
- 2Select your goal: muscle gain, fat loss, or maintain.
- 3Enter your body weight in kg.
- 4Indicate if you trained fasted or fed (had a pre-workout meal).
Frequently Asked Questions — Anabolic Window Calculator
Is the anabolic window real?+
Modern research has shown the "anabolic window" is more flexible than originally thought. While consuming protein within 60 min after training is beneficial (especially if training fasted), total daily protein intake (1.6–2.2g/kg) matters far more than precise timing.
How much protein should I eat after working out?+
Research suggests consuming 20–40g of high-quality protein post-workout maximally stimulates muscle protein synthesis. Larger doses do not provide additional acute MPS benefit, though they do contribute to daily totals.