I think there's definitely some truth to the post workout window. Ever since I started taking protein shakes right after my workouts, I felt I made significant gains. Normally I'd have to wait almost 2 hours until I got to eat a proper meal before that.
Enjoying your videos. Nice to have a few myths debunked with a bit of humour and in a visual way. As for my post workout protein consumption, I'm generally not able to eat anything straight after a workout, but by the time I make dinner it's a good hour after my workout when I'm eating, and by then I'm starving! :D
It would seem that the T.A.R.D.I.S. is good for supplying protein as well... Of course, if you you're able to carry it around with one hand you may not need so much protein any more.
Great info. I do a meal within 60 minutes post workout but my post workout drink is 16 oz. of Gatorade and 1 tablespoon of BCAA, 10 g creatine, 2 g Beta alanine, 1/2 teaspoon taurine to hold me until I eat my post workout meal. I hope you enjoy that.
If you asked me "hey, what about intermittent fasting? I've been thinking of trying it." And literally all I told you was "eh, it can't hurt." Would you want more information about it or just go "oh okay! cool!"?
Joe Basile There's a difference between eating directly after your workout or hours later and a new lifestyle of eating lol. But yeah I agree the vid isn't stacked with enough information
+Mike Hunt Thanks! That's a great idea for a video. Currently, we're working on a video that explains basic information about rep ranges and sets. Hopefully in the future we can get to a video that explains more in-depth about set ranges and its effect on muscle growth.
I'm a believer in post-workout nutrition as I feel it give one an edge in growth and recovery (10-15%). However, it is by no means going to lead to stunning development unless one is already genetically inclined to support such muscle mass. The vast majority of us will notice gains slowly through proper diet, rest, good technique, progressive overload and consistency. Just a common sense lifestyle approach to maintaining good health and mental acuity. Of course, your mileage may vary.
afaik there's no such thing as a 'post workout window.' According to a study, protein synthesis increases by 50% four hours after workout and 109% after 24 hours. It's not a typo.
The Chaos Bulk (by Anthony Mychal) is probably the best strategy to nutrient timing I know of - fasting, then eating the majority of your day's protein and starchy carb intake within a few hours post workout to maximize the anabolic surge when insulin levels are spiked. The Chaos Bulk is a great read for anyone interested (although you kinda have to be into fasting if you want value from it).
1. Telling people to eat because their insulin is high is silly. If you eat (carbs) when your insulin is low it will quickly raise. 2. Guess when your muscles grow - during the work out? Nope. They grow when you're resting. Because muscle growth is basically the muscles 'healing up' in preparation for the next strenuous activity, and your body focuses on regeneration when you're resting. And thinking that most of the regeneration happens during the few hours after work out is silly. During the few hours after work out your body is expecting more activity, if anything. Healing up those muscles can take a few days for beginners, supposedly less for athletes, but it's still definitely more than 4 hours.
Been training fasted for a long time now, sometimes waiting 2 hours for a meal post workout. It's kind of bro science in my opinion, eating quality food in the eating window is what matters.
Recently came across a Kai Green's interview where his coach advised not to take carbs immediately after workout as our GH is on peak and rise in insulin reduces it. So he advised to take hydrolysed whey aftwr workout and consume meal atleast after half an hour of workout. You can check the video on youtube.
I forgot the study, but I have the power-point at home from my energetics class which showed mitochondrial biogenisis was highest post work out and had a significant drop around 2 hours after the workout.
My coach is a olympic athlethe, and I myself is a licensed NASM personal trainer. Our common theory on this is the following: A pre-workout meal is much more important than post workout. Also, it's benefitial to consume CARBS (rather than protein) post workout! Such as a banana or some sort of bar. That being said, a post workout meal is not bad. Just make sure you don't overeat for that day!
I work out for at least 90 minutes. I drink cool water only during exercise, no sports drinks or creatine. I eat about an hour after exercise. I noticed muscle gain for about a good year but after that only endurance. I don't lift heavy so I don't expect to see a lot of muscle gain anymore. The meal or snack after my work out usually contains 20 - 50 grams of protein. I feel good doing this but I learned to do this by trial and error over the years. Years before I had all this UA-cam info.
I eat about an hour before workout so I'll have energy for the workout and then a bit after to "recover". Not really thought much about it as I mainly do it to make sure I don't go overly tired.
I read somewhere that protein synthesis occurs every 3 hours, so I always believed there is a beneficial window but it's much then and hour so I don't stress
I tend to consume protein shakes after a work out instead of eating a whole meal. I usually run a few hours after a workout and a full meal tends to make me sluggish so I save the chow time for the less active half of my day.
Well, I was told, by a doctor, I believe, that most fat-burning occurs within the first hour after the workout, so if you're exercising to lose weight, don't consume your post- workout drink until the second hour...that's soon enough to replenish your system and still promote muscle growth..
+Daniel Smith , muscle re easy to break down for energy than fat , that's why many protein powders / preworkout includes BCAA and HMB to prevent that from happening besides that would so easy to get ripped if the body consumes the energy from the fat first don't u think ?
No, it doesn't affect it, IF you aren't hungry after your workout. Whenever your body is hungry and you're in a caloric deficit your body will use your own calories to sustain itself. People trying to lose weight do this as "intermittent fasting" which lets their body burn fat. However, if you're skinny and trying to put on size, it's best to have a meal/shake before or after your workout so your body doesn't take your calories and you can stay in a caloric surplus and promote muscle synthesis.
I have started commuting with a kick-scooter. I ride on it circa an hour per day. I enjoy it very much, but in the morning all my muscles soar. May I see a video about the effects of kick-scooting on different muscles?
Pls make a video about protein bars and should u take them on the way home from the gym and when u arrive, should u take a protein supplement or is it too much protein? Thank you
I understand HGH increases after a workout and then will dramatically decrease if you eat cause it will spike your insulin. Can you do a video on this and increasing HGH?
Just take steroids. Muscle protein synthesis is elevated for 48 hours after your workout so if you want to elevate it even to about a week. You might as well take drugs.
Absolutely okay. Don't buy into the supplement studies. They are after your money of course. A post workout meal that is 1:2:3 or 1:3:2 (fats:carbs:protein) is a great post workout meal. My meals usually always consist of a 1:3:2, 1:2:3, 1:2:2 , or 1:3:3 with the exception of breakfast that is usually more of a 1:1:1 or 1:2:1 just because I feel like getting in most of my fats when I have a full day ahead of me isn't a bad idea. I also never drink protein powder or pretty much any other supplements other than creatine and vitamins. With all of the supplements I have taken in my life I find those two are the only ones beneficial. Whole foods will always be better than supplements and protein powders.
Fats are more easily digested than carbs we eat today....only recently in our evolution (thousands of years ago) did we start eating prepared grains. Our bodies are not as accustomed to eating carbs as natural fats.
^ Don't believe that guy's paleo BS. I digest white rice better than just about anything else. Listen to your body when it comes to digesting foods. Everyone is different, but I can promise you that it has nothing to do with an evolutionary process. Again, I digest bread and rice amazingly. It's a staple of my diet.
Dude paleo is legit. Not to say grains aren't completely fine- but if you need help staying lean, paleo is the 10/10 maximum effort diet, just because of its nutrition:carbs ratio is so high.
Insulin lowers growth hormone. Everytime you eat you create an insulin response. That is why it's good to eat less frequently but still get the same amount of calories each day.
Insulin levels after workout is very low and the Glucagon levels is height, and that's the best situation for fat loss, and anyway the amino acids in the protein the body don't absorbed it in 1 hour, It takes almost 24 hours, so I think it's just a myth
Not necessary. One has plenty of nutrients left in the body from the meals prior to the workout. Unless the workout is 2+ hrs, there really isnt any need to eat immediately after. Personally I play football and have gym work for as much as 5 hrs straight, and then I'll make sure to eat plenty before, and have a snack during my workout. This makes the "window" post workout much longer, since the body is still utilizing the meals I had earlier on.
Are you sure it can't hurt tho? What about the blood leaving your hard worked muscle and going to the stomach/abdominal area to help with digestion? Isn't that a bad thing? Or is it broscience also?
@PictureFit, my nutricionist advices to eat gummybears (sugar) until 10 minutos of working out. After this, more 10 minutos to consume protein and bcass. What do you think about this? After that, about 30 minutes which I use to take a shower, I have dinner. With dinner I minimize Carbs and focus on protein and vegs. Oh and I forgot about the most important component as well, fat, olive oil always present.
Honestly, I always eat big about 45 minutes before a workout, and another big meal about an hour after. I do believe there is probably a window for post, but I dont believe it would have much of an effect
I’m never hungry after my workouts. It’s why i decided to try protein drinks, and I gotta say, they help me so much. I still getting steady gains and eating when im hungry rather than force feeding myself after a workout. Not for everyone but🤷♂️
You can't digest and metabolise anything in one hour. The protein/nutrients your muscles use post-workout are not from the intake immediately after that workout.
Great video. If one eats five or six good meals per day, your body would most likely have enough nutrients throughout the day, so the "feeding window" would not matter at all. In my humble opinion, all these minimalist theories only bring unnecessary complexity to the bag, making it more stressful for most people to stick to their fitness plan. More stress also translates into less motivation and quitting. I have found that it is crucial to keep it simple and fun to ensure a longer term commitment.
Insulin inhibits fat breakdown so if u eat after working out , and insulin is released then all the wonderful exercise induced lipolysis will be destroyed
What should I drink post-workout, Whey protein or creatine? right now I usually drink creatine right after my workout and Whey 2 to 4 hours later but I'm not sure what's optimal
My case study of one subject (me) found that a protein shake right after strength training improved recovery and reduced DOMS. Due to the nature of the study, reproducibility cannot be guaranteed unless you are also me, which is unlikely.
I don't know if the "window" matters all that much, but I always down 40 grams of whey right after I workout, along with a piece of fruit. At the very least I know I'm getting my protein.
My common sense tells me this: After a hard intense workout, you are all jacked up and the body is catabolic from all the cortisol, and likely still effected from the massive caffeine dose from a PWO as well. Slamming a proten shake, or eating a high protein meal then relaxing calms your body down and fights the catabolic state. You can feel it by just sitting down and watching a show or two after a workout, one with the protein, one without. Within minutes of drinking a shake and relaxing I can feel my body wind down. Without, it takes much longer. This alone is motivation enough to try and eat within a couple hours of working out. More cortisol does mean more stress and less gains; so this alone also makes the window statement effectively true even if you don't believe in the window as it relates to protein for hypertrophy. Thoughts?
This video was incredible inconclusive. Seems like a waste to draw all of this out and put the work into the video when you don't definitively conclude anything at the end.
This question is posed quite frequently. Although the science isn't as definitive, I think it's important to at least point out where the science currently stands. In the end, overall consumption is more important than timing nutrients. Might not be completely definitive, but better than constantly messing with protein timing.
So If I'm trying to loose weight, while I still try to gain or at least maintain my muscles by working out, what shall I do? Eat or no? I fear if I eat after workout I just simply won't loose any weight
Im not talking about consuming only Protein, I’m talking about a beverage which consists of almost a 4:1 carbohydrate:protein and little of fat and antioxidants like vitamin C & E and electrolytes.. this have really made different with me in recovering..
You are going to have something after a workout regardless because you are hungry. So a post workout meal or shake is no question. And if you are aiming for a high calories for those goals, it makes sense to have the meal sooner than later so you have more time and space in your belly for the rest of you day of eating. Call it bro science or common sense lol!!
+Onur Kaymak he has a video that shows that you need the yellow part of the egg, it has a lot of vitamins and minerals, and it has protein acids, and he says that the myth about cholesterol is harmless
just 500 years back. people didn't know about macros calories and these shit, yet they are stronger than US now in general, eating clean and being active is enough, unless u r competing where minor differences matter
![Lp. Сердце Вселенной #60 РОЖДЕНИЕ ЛОЛОЛОШКИ [Финал] • Майнкрафт](http://i.ytimg.com/vi/YoR0pAV9FVQ/mqdefault.jpg)
I think there's definitely some truth to the post workout window.
Ever since I started taking protein shakes right after my workouts, I felt I made significant gains. Normally I'd have to wait almost 2 hours until I got to eat a proper meal before that.
1:30 why is that dude drinking a window?
because trainers and lifters refer to the time after working out to consume nutrients as a "window"
Yes but dw it's just a small one.
It's a Microsoft cup
Frank Chen Actually the "Anabolic Window" but yeah you're right
Is it about Broscience?? need to ask Dom.
Opinions vary. It couldn't hurt, so eat something.
*gunshot*
Reps for Jesus!!
Superset
Enjoying your videos. Nice to have a few myths debunked with a bit of humour and in a visual way.
As for my post workout protein consumption, I'm generally not able to eat anything straight after a workout, but by the time I make dinner it's a good hour after my workout when I'm eating, and by then I'm starving! :D
It would seem that the T.A.R.D.I.S. is good for supplying protein as well... Of course, if you you're able to carry it around with one hand you may not need so much protein any more.
🤣🤣🤣🤣🤣
The sonic screwdrivers are my straw
Always love your teachings and your drawings. Keep it up. Really enjoy watching. Nice short and straight to the point.
Great info. I do a meal within 60 minutes post workout but my post workout drink is 16 oz. of Gatorade and 1 tablespoon of BCAA, 10 g creatine, 2 g Beta alanine, 1/2 teaspoon taurine to hold me until I eat my post workout meal. I hope you enjoy that.
+Ian Heydecke Awesome! BCAA and creatine are great supplements.
+PictureFit I thought you are supposed to get only 3-5 grams of creating... Tf
I’d skip the Gatorade if I were you bud XD shits pretty much sugar
I don't think you provided enough information in the video, could've analyses the benefits and downsides to it more :/
He literally said it can't hurt. How much more info do you need, lol.
If you asked me "hey, what about intermittent fasting? I've been thinking of trying it." And literally all I told you was "eh, it can't hurt." Would you want more information about it or just go "oh okay! cool!"?
Joe Basile There's a difference between eating directly after your workout or hours later and a new lifestyle of eating lol. But yeah I agree the vid isn't stacked with enough information
XpertMan Holy shit, you guys need to train your brain. THE ANABOLIC WINDOW IS BASED ON FLAWED EVIDENCE THAT WAS DISPROVED BY OTHER STUDIES.
watching this video has left me confused !
Opinions vary. It couldn't hurt, so eat something.
It's okay, P90X commercials said muscle confusion works. XD
It depends
You are hungry anyways after working out... just eat something
i think this is the best fitness channel i ever seen , much love and respect from syria
I drink half my shake before the workout, bcaas during the workout, other half of shake when I’m done just in case
Keep up the good work! Maybe you could do a video on why we should do things in sets?
+Mike Hunt Thanks! That's a great idea for a video. Currently, we're working on a video that explains basic information about rep ranges and sets. Hopefully in the future we can get to a video that explains more in-depth about set ranges and its effect on muscle growth.
This is a great topic
Plz make a video "all about growth hormone"
I'm a believer in post-workout nutrition as I feel it give one an edge in growth and recovery (10-15%). However, it is by no means going to lead to stunning development unless one is already genetically inclined to support such muscle mass. The vast majority of us will notice gains slowly through proper diet, rest, good technique, progressive overload and consistency. Just a common sense lifestyle approach to maintaining good health and mental acuity. Of course, your mileage may vary.
afaik there's no such thing as a 'post workout window.' According to a study, protein synthesis increases by 50% four hours after workout and 109% after 24 hours. It's not a typo.
Thanks for providing links to sources.
You got it!
The Chaos Bulk (by Anthony Mychal) is probably the best strategy to nutrient timing I know of - fasting, then eating the majority of your day's protein and starchy carb intake within a few hours post workout to maximize the anabolic surge when insulin levels are spiked. The Chaos Bulk is a great read for anyone interested (although you kinda have to be into fasting if you want value from it).
1. Telling people to eat because their insulin is high is silly. If you eat (carbs) when your insulin is low it will quickly raise.
2. Guess when your muscles grow - during the work out? Nope. They grow when you're resting. Because muscle growth is basically the muscles 'healing up' in preparation for the next strenuous activity, and your body focuses on regeneration when you're resting. And thinking that most of the regeneration happens during the few hours after work out is silly. During the few hours after work out your body is expecting more activity, if anything. Healing up those muscles can take a few days for beginners, supposedly less for athletes, but it's still definitely more than 4 hours.
Been training fasted for a long time now, sometimes waiting 2 hours for a meal post workout. It's kind of bro science in my opinion, eating quality food in the eating window is what matters.
Recently came across a Kai Green's interview where his coach advised not to take carbs immediately after workout as our GH is on peak and rise in insulin reduces it. So he advised to take hydrolysed whey aftwr workout and consume meal atleast after half an hour of workout.
You can check the video on youtube.
In other words... it depends.
I forgot the study, but I have the power-point at home from my energetics class which showed mitochondrial biogenisis was highest post work out and had a significant drop around 2 hours after the workout.
My coach is a olympic athlethe, and I myself is a licensed NASM personal trainer. Our common theory on this is the following: A pre-workout meal is much more important than post workout. Also, it's benefitial to consume CARBS (rather than protein) post workout! Such as a banana or some sort of bar. That being said, a post workout meal is not bad. Just make sure you don't overeat for that day!
Still a BroScience...muscle is in continuous repair mode 24*7 till finished, which starts post damage, so how there could be a window??
I work out for at least 90 minutes. I drink cool water only during exercise, no sports drinks or creatine. I eat about an hour after exercise. I noticed muscle gain for about a good year but after that only endurance. I don't lift heavy so I don't expect to see a lot of muscle gain anymore. The meal or snack after my work out usually contains 20 - 50 grams of protein. I feel good doing this but I learned to do this by trial and error over the years. Years before I had all this UA-cam info.
Good info. Make me easy to understand. Keep it up .
I eat about an hour before workout so I'll have energy for the workout and then a bit after to "recover". Not really thought much about it as I mainly do it to make sure I don't go overly tired.
I read somewhere that protein synthesis occurs every 3 hours, so I always believed there is a beneficial window but it's much then and hour so I don't stress
I tend to consume protein shakes after a work out instead of eating a whole meal. I usually run a few hours after a workout and a full meal tends to make me sluggish so I save the chow time for the less active half of my day.
Well, I was told, by a doctor, I believe, that most fat-burning occurs within the first hour after the workout, so if you're exercising to lose weight, don't consume your post- workout drink until the second hour...that's soon enough to replenish your system and still promote muscle growth..
+Daniel Smith if u do that the body will take the energy from the muscle
I think you better check that... fat first, muscle only if nothing else available.. we're talking only an hour here..
+Daniel Smith , muscle re easy to break down for energy than fat , that's why many protein powders / preworkout includes BCAA and HMB to prevent that from happening besides that would so easy to get ripped if the body consumes the energy from the fat first don't u think ?
no, I think the difficulty with losing that fat comes from other reasons.. but I may be wrong so I am going to find out.. I'll get back to you..
+Daniel Smith actually it's sugar first, muscle second fat third, and you can promote fat burning by doing HIIT workouts
No, it doesn't affect it, IF you aren't hungry after your workout. Whenever your body is hungry and you're in a caloric deficit your body will use your own calories to sustain itself. People trying to lose weight do this as "intermittent fasting" which lets their body burn fat. However, if you're skinny and trying to put on size, it's best to have a meal/shake before or after your workout so your body doesn't take your calories and you can stay in a caloric surplus and promote muscle synthesis.
Great videos keep up the good work
+Kaneki :D Thank you!
I have started commuting with a kick-scooter. I ride on it circa an hour per day. I enjoy it very much, but in the morning all my muscles soar. May I see a video about the effects of kick-scooting on different muscles?
Pls make a video about protein bars and should u take them on the way home from the gym and when u arrive, should u take a protein supplement or is it too much protein? Thank you
What specialty should i study in order to have this type of knowledge ? Its a bit of a weird question but i'm really into it :D is it biochemistry ?
+Nikolay Gaydarov probably nutruition ^^ med school
aiman labiad thanks man :)
some schools call it sports science
Nutritional sciences
it's called broscience
What about eating before a workout ? Specifically how long after you eat can you work out? Cardio/weights
I understand HGH increases after a workout and then will dramatically decrease if you eat cause it will spike your insulin. Can you do a video on this and increasing HGH?
Just take steroids. Muscle protein synthesis is elevated for 48 hours after your workout so if you want to elevate it even to about a week. You might as well take drugs.
theempoleon78
Shrunk testicles doesn't sound so good does it?
My post-workout meal is my dinner. is that ok?
keep fat low post as fat slows digestion. You want quick absorbing protein and carbs
Absolutely okay. Don't buy into the supplement studies. They are after your money of course. A post workout meal that is 1:2:3 or 1:3:2 (fats:carbs:protein) is a great post workout meal. My meals usually always consist of a 1:3:2, 1:2:3, 1:2:2 , or 1:3:3 with the exception of breakfast that is usually more of a 1:1:1 or 1:2:1 just because I feel like getting in most of my fats when I have a full day ahead of me isn't a bad idea.
I also never drink protein powder or pretty much any other supplements other than creatine and vitamins. With all of the supplements I have taken in my life I find those two are the only ones beneficial. Whole foods will always be better than supplements and protein powders.
Fats are more easily digested than carbs we eat today....only recently in our evolution (thousands of years ago) did we start eating prepared grains. Our bodies are not as accustomed to eating carbs as natural fats.
^ Don't believe that guy's paleo BS. I digest white rice better than just about anything else. Listen to your body when it comes to digesting foods. Everyone is different, but I can promise you that it has nothing to do with an evolutionary process. Again, I digest bread and rice amazingly. It's a staple of my diet.
Dude paleo is legit. Not to say grains aren't completely fine- but if you need help staying lean, paleo is the 10/10 maximum effort diet, just because of its nutrition:carbs ratio is so high.
So is there even a research study with reliable info for this topic?
great videos keep it up
Do a video on when to drink protein shake, before or after a workout.
Insulin lowers growth hormone. Everytime you eat you create an insulin response. That is why it's good to eat less frequently but still get the same amount of calories each day.
Insulin levels after workout is very low and the Glucagon levels is height, and that's the best situation for fat loss, and anyway the amino acids in the protein the body don't absorbed it in 1 hour, It takes almost 24 hours, so I think it's just a myth
Not necessary. One has plenty of nutrients left in the body from the meals prior to the workout. Unless the workout is 2+ hrs, there really isnt any need to eat immediately after. Personally I play football and have gym work for as much as 5 hrs straight, and then I'll make sure to eat plenty before, and have a snack during my workout. This makes the "window" post workout much longer, since the body is still utilizing the meals I had earlier on.
Are you sure it can't hurt tho? What about the blood leaving your hard worked muscle and going to the stomach/abdominal area to help with digestion? Isn't that a bad thing? Or is it broscience also?
Great videos , thanx . Keep it up
Thanks and will do!
@PictureFit, my nutricionist advices to eat gummybears (sugar) until 10 minutos of working out. After this, more 10 minutos to consume protein and bcass. What do you think about this?
After that, about 30 minutes which I use to take a shower, I have dinner. With dinner I minimize Carbs and focus on protein and vegs. Oh and I forgot about the most important component as well, fat, olive oil always present.
i find really hard to uinderstand a lot of his words, im not saying it to flame, just to try pls to correct it
My workouts leave me feeling too sick to eat (because of the exertion) so I don’t generally have much of anything after a working.
Please make a video about periodisation
Honestly, I always eat big about 45 minutes before a workout, and another big meal about an hour after. I do believe there is probably a window for post, but I dont believe it would have much of an effect
I’m never hungry after my workouts. It’s why i decided to try protein drinks, and I gotta say, they help me so much. I still getting steady gains and eating when im hungry rather than force feeding myself after a workout. Not for everyone but🤷♂️
You can't digest and metabolise anything in one hour. The protein/nutrients your muscles use post-workout are not from the intake immediately after that workout.
Can you please make a video on whether or not it matters if I eat Brown carbs (slow digesting) vs White carbs (fast digesting) for fat loss?
Great video. If one eats five or six good meals per day, your body would most likely have enough nutrients throughout the day, so the "feeding window" would not matter at all. In my humble opinion, all these minimalist theories only bring unnecessary complexity to the bag, making it more stressful for most people to stick to their fitness plan. More stress also translates into less motivation and quitting. I have found that it is crucial to keep it simple and fun to ensure a longer term commitment.
Met-RX peanut butter cup protein bars. 300 calories. 30g protein. Fits in your bag. Doesn’t go bad. Tastes ok.
Insulin inhibits fat breakdown so if u eat after working out , and insulin is released then all the wonderful exercise induced lipolysis will be destroyed
You're doing a great job! :)
Muscle protein synthesis occurs 24-36 hours after a workout. Just make sure you intake enough protein before that and you'll grow.
Hi, can you please comment or make a video about eating before exercise? Specifically, I wonder whether eating just before exercise is bad or not.
Plzz someone answer what time shift should I do my workouts early morning or evening? I am just starting now and also does it even makes a difference?
What if you're like me and you carry insulin around with you in a little case?
okay so eating protein is good after workout but should u eat carbs too?? if your goal is to lose weight and fat?
What should I drink post-workout, Whey protein or creatine? right now I usually drink creatine right after my workout and Whey 2 to 4 hours later but I'm not sure what's optimal
Preworkout meal is way more important than postcoz your body uses nutrients during and after workout from preworkout meals
The largest danger I pose if not eating after a workout is my hanger
so no fasting after working out to reap benefits of Testosterone and HGH release ?
My case study of one subject (me) found that a protein shake right after strength training improved recovery and reduced DOMS. Due to the nature of the study, reproducibility cannot be guaranteed unless you are also me, which is unlikely.
Does waiting 1 hour after working out benefit me to burn more. Calories (after burn)? I usually do this. After the hour i take my post workout meal...
before the video played there was an ad telling me to stop exercising because it does more damage than good lol
Highly recommended to eat straighter after, no doubt about it.
I don't know if the "window" matters all that much, but I always down 40 grams of whey right after I workout, along with a piece of fruit. At the very least I know I'm getting my protein.
Looks like you earn a new subscriber bro
your name😍😍😍😍😍
Seems like, during the day it is the total calorie intake is the key.
My common sense tells me this:
After a hard intense workout, you are all jacked up and the body is catabolic from all the cortisol, and likely still effected from the massive caffeine dose from a PWO as well.
Slamming a proten shake, or eating a high protein meal then relaxing calms your body down and fights the catabolic state.
You can feel it by just sitting down and watching a show or two after a workout, one with the protein, one without.
Within minutes of drinking a shake and relaxing I can feel my body wind down. Without, it takes much longer.
This alone is motivation enough to try and eat within a couple hours of working out. More cortisol does mean more stress and less gains; so this alone also makes the window statement effectively true even if you don't believe in the window as it relates to protein for hypertrophy.
Thoughts?
I always leave a 3-4 window between my pre-workout meal and my training, otherwise I feel Nauseous and anxious. Is that okay?
This video was incredible inconclusive. Seems like a waste to draw all of this out and put the work into the video when you don't definitively conclude anything at the end.
This question is posed quite frequently. Although the science isn't as definitive, I think it's important to at least point out where the science currently stands. In the end, overall consumption is more important than timing nutrients. Might not be completely definitive, but better than constantly messing with protein timing.
PictureFit fair point, thanks for reply
So If I'm trying to loose weight, while I still try to gain or at least maintain my muscles by working out, what shall I do? Eat or no? I fear if I eat after workout I just simply won't loose any weight
Eat less but get enough protein. Keep up the resistance training.
U should do a vid on carb cycling!!
Should remake this video with more info
I might remake some videos in the future ;)
i've tried not eating after a workout and eating, 100% guarantee you you will make faster gains especially if you use a high quality gainer protein.
I fucking love the whole concept of "bro science"
Creatine , leucine 6 gm , glutamine
Thanks man
Can you guys please do a video on 'benefits of removing starch from rice"
Make a video about how much tuna we can eat
"It depends *
I need that Brotein Bar
well i think we should all have a meal right after workout to replace the burnt carbs and protein.
I drink aafter tahe workout cause it helps keep my blood sugar levels stablized so no mid morning blahs.
But it really helps me to recover after the running! I really can feel that in the next day.. but for growing muscle I’m not sure.
Im not talking about consuming only Protein, I’m talking about a beverage which consists of almost a 4:1 carbohydrate:protein and little of fat and antioxidants like vitamin C & E and electrolytes.. this have really made different with me in recovering..
I get a whey shake after a workout cause i feel like dying of hunger (probably cause of depleted glycogen)
I drink a protein shake with BCAA post workout. It works for me.
I eat a shake right after then eat a meal an hour or 2 later
im just really HANGRY after my workouts so i just try to get my protein asap
Idk I feel like it’s a must
I usually say 30 min post workout is the time window for gains
Sooo is whey a good post workout meal?
Canbe.
You are going to have something after a workout regardless because you are hungry. So a post workout meal or shake is no question. And if you are aiming for a high calories for those goals, it makes sense to have the meal sooner than later so you have more time and space in your belly for the rest of you day of eating. Call it bro science or common sense lol!!
white parts of 5 eggs and 500 ml fat free milk shake after 2 hours after workout
What is in the milkshake? Protein powder?
+Я Ilan Zatonski 5 white of eggs are enough
+Onur Kaymak he has a video that shows that you need the yellow part of the egg, it has a lot of vitamins and minerals, and it has protein acids, and he says that the myth about cholesterol is harmless
+Я Ilan Zatonski about calories man, white part has 20 although yellow one has 60
just 500 years back. people didn't know about macros calories and these shit, yet they are stronger than US now in general, eating clean and being active is enough, unless u r competing where minor differences matter
Meh, comparing lifestyles between two different eras doesn't look at the entire perspective.