Research update about training time

Research update about training time.
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A few years ago, the topic of training time was relatively understudied. The studies we had seemed to indicate that training later in the day is beneficial [1]. The idea was that as the day advances, you become more primed for physical performance, partially due to a higher core body temperature and higher anabolic signaling [2]. There was also research showing that those who are not used to training in the morning experienced a drop in their strength by 5% if they trained in the AM [3].
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But as more research has been done on training at different times, we can see that your body adapts to the training time you maintain [4]. So even though your strength may be lower in the first week or two that you train in the AM, eventually your body gets used to training early in the morning and you can gain strength as effectively as in evening workouts. A 2019 meta-analysis supports this by showing that there is no significant difference in muscle development between training in the morning VS training in the evening [5].
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So it’s best to train at your preferred time. This makes it more likely you stay consistent and enjoy your workouts!