Anabolic Window is Real, Nutrient Timing Matters, Meal Frequency
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- Опубліковано 5 лют 2025
- Anabolic Window Study: www.ncbi.nlm.n...
My Instagram: / aesthetic_strength
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One of the best fitness channels out there.
Matthew Le thank you man! Really appreciate that!
Coming from someone who's heavily invested in physiology and performance and is a firm believe of scientific literature, I really like your content. You need to know that your viewers appreciate evidence based videos like this instead of anecdotal "bro s cience" from just about every other fitness youtuber. Cheers mate
Really clarified this topic for me. Thanks Brendan!
Another excellent video man!! Love watching your content. Keep it up!!💪🏼👌🏼
Hands down the most informative and genuine UA-cam fitness channel!
Always look forward to your videos! They never fail to bring tons of knowledge, THANK YOUUU
Great video Brendan. People like to take extreme views on something when the answer usually lies somewhere in between.
Thanks for this video man. This helps a lot, makes since, and is clear, quality, unbiased information. Good work
Ambiguity on this topic is ridiculous, cheers for clearing it up bruv @Brendan Tietz. Also thoughts on low carb breakfasts, like a 4 egg omelette w cheese and ham macros are 35P/3C/25F
KNAWWWWWLEDDDGEEE! As always, thank you Brendan!
I watched a video yesterday on how meal timing didn't matter and that even if you had one meal a day it wouldn't matter. So confusing!! I've been training for just over a year and hoping to compete later this year. Attempting to sort my diet is so hard. One week I'm fine the next bloated. Trying to research in to what would be best. Great video. I've been watching since I first saw you on Jazmine Garcias channel 😀
You absolutely nailed this, spot on!
Wow.. this was literally the best video i've ever watched. subbed!
Nobody like you on UA-cam. You're the best and we all love and appreciate your knowledge❤ however, I do have a question. You often talk about "beginners" but what is your definition of a beginner? Or basically at what point should you consider yourself advanced?
Paige Mills ahh good question! So in this case a beginner is someone who's never trained consistently before. That's how the study itself chose participants for that group. Usually speaking though I consider beginners people with less than 1.5 years of smart consistent training, intermediates 2-4 years of smart consistent training and advanced trainees beyond that. Also it's worth noting that If you're doing your own training as a beginner then I would consider that sub optimal and would probably extend those time periods a good bit. Working with a good coach or using intelligent programs heightens results by quite a bit and thus hastens the status of intermediate or advanced trainees. This is also subject to the topic at hand, if you watch my old intermediate programming video I do a breakdown of what classifies beginners, intermediates and advanced trainees in there that I feel is really accurate for programming topics.
An interesting perspective on your lifting career status is one by Menno Henselmans. I can;t directly quote but i believe he defines whether you are beginner/ intermediate/ advanced depending on how close you are to your genetic potential. So a guy with like say Greg Nuckols genetics strong farm boy could be squatting in the tree fiddy range and be a novice while someone else might be entering intermediate status in the 300s and might need to employ periodization for example earlier and have less linear gainz to milk. Then again it is not a black and white thing to define one's genetic potential but I think its an interesting perspective. What do you think, Brendan ? Big fan btw, completely agree with you on the "evidence based ". Nowadays "evidence based" in the fitness community is guys preaching to hit everything 2x a week instead of once and count macros. Well thanks BRO, you reaaally did your homework,huh :O . Anyways, rant over.
great video man!!! keep up the hard work!!
Also have to say I appreciate your channel and time!
Thank you, I always look forward to your videos!
Great content man! I love your videos! Super informative!
Just randomly starting looking for how to calculate my macros on here, then stumbled on this video!!! Great info Brendan! I don't listen to many people on here, unless they back up they're info by research. I love your take on nutrient timing, but I do have 1 question: your percentages in your nutrient timing meals (breakfast, pre training, post training, pre bed) are quite spaced out, so for someone who preps meals makes it a little difficult to consider what end of the spectrum I fall under. With that said, how do I base where my percentage is?
Y'all need to get that 6 months coaching brahs!!!!!!!!
Thanks for the video brendan this was really awesome! Was wondering if I could get your opinion on a person's fat intake throughout the day
You are so smart and inspiring! like wow what an awesome human being
Thx for a great video again. I mailed you about coaching, I hope I get selected =)
Website sounds like an exciting move for you. Still waiting on that aesthetic strength clothing line lol
Your ten spots will be gone so quick! Your someone who always goes in depth and makes it understandable for everyone and I love that! Curious what your prices are but sure their out of my budget 😂😂😂
I train at from 10pm-11pm during the week, then go to sleep around 12. What would you recommend in terms of meal timing for someone like me? Great video btw, very informative 👌🏽
for the pre-bed meal, do you have a suggestion about how many hours before bed should we take the meal?
Nathan Huang I'd say 1-2 is sufficient! Picking hairs though
Do you believe there is specificity to training timing? For an example, those who train in the mornings?
Thanks for the video Brendan. How can I optimise my food intake when I have to workout super early in the morning before work?
In my perception digestion of "real solid foods" is more inconsistent and ofter way slower than expected. So i don't think focusing on that timing is that important. But just spreading out over all Carbs and Protein can't be bad. Greetings from Germany :)
Really like these nutrition videos. Can we get your opinion on daily total protein?
rbe1018 yeah! So here's the thing, the way the data is interpreted is as always subjective to the reader. Menno Hensleman for instance (idk if I spelled it right lol) recommends pretty low intakes compared to a lot of other popular names out there in the evidence based community. I wanna say he's as low as .8g/kg of lean mass or something along those lines, like really low. As where others tend to range higher at about 1-1.6g/kg of lean mass. I'll be honest and say I haven't dove really deep into the literature on this because imo I don't see the practical benefit of trying to aim as low as just barely needed for optimal results. Most of the reviews and heavily controlled studies that I've seen on this topic show 1.2g per kg of lean mass to be about right when in a caloric surplus. I keep it simple and aim towards the higher end and will even do as much as .8-1g per lb of bodyweight simply because I know that more than covers it and that's still plenty low to not make clients or myself gag eating protein. If the client is high in body fat or extremely low then I'll usually use more precise methods. Of course this is related to times during a caloric surplus, in a deficit it's a bit different.
If you're looking to cut what do you think about these recommendations
2-2.5g protein/kg
0.75-1g fat/kg
then fill the rest w carbs for total daily calories
So for 90kg male 200P/250C/75F - total cals is just shy of 2500
Thanks for the input! I usually stick around 1g per pound also.
I was my belief that higher protein frequency leading to more protein synthesis was only shown in studies where the protein intake was super low
As such it's seems unlikely to make a difference when you're getting enough total daily protein
If there is some new information on this confirming what was in the video I'd love a link. Thanks
Although I will say that from a practical standpoint. Somewhere between 2-4 meals a day is what most people are comfortable with which would mean better dietary adherence
How many years of lifting would you consider someone a beginner vs being advanced?
man too bad it is just not a good period for me... but next year i'm getting the coaching for sure!
Just wondering... how much do you charge?
could you please specify what makes you a beginner or advanced. I've been training consistently for a little over a year. am I a beginner?
Thank You! How do the studies define Beginners and Advanced?
Dijo John if you click the link it'll show in case you want more details but basically beginner was someone who hadn't trained at all, advanced was trained with a certain level of 1rm in comparison to bodyweight on specific lifts if I remember correctly. Might be wrong on advanced, have to go back and look. The other studies on the beginners and nutrient timing were similar, either no training or "recreationally active" which basically means plays sports on the weekend or some shit lol
Brendan Tietz Just checked. The advanced group had a mean training age of 6.2 years while the beginners were basically weekend baseball players. Wish they had people between those two groups. Still looks like a decent study. Keep making these videos.
How do you define "beginners" vs. "advanced trainees"? I've been lifting for enough time to see decent muscle growth but not long enough to really consider myself "advanced" I'm not really sure where i fall in this
can i get your opinion on max protein intake per meal? if my protein goal is 150g and the only two meals i could take is breakfast(40g protein to say something) and dinner, is it worth to take 110g protein in that meal?
and if you had to choose one, which one would be more important, meal frequency or total daily macro intake?
thanks man.
Does consuming fat pre or post working increase the chances of it being stored as adipose tissue?
great information!!!
I work out at 5am because that's when I have 90 minutes to focus on it. How would you recommend I split up my protein in this case? Thank you.
great information!
Yo bro, why do you dot your "i" with little circles? What the eff?
Troy Heisman lmfao old habit from my graffiti days
Do you really need a breakfast or post workout meal? Wouldnt the larger meal at night carry over to the morning, especially if it is a huge chunk of daily cals? If a person worked out at noon, ate a postworkout meal, dinner, and pre bed meal. wouldnt the need for early morning meals be a waste? Their is no anabolic window before the workout and the usage of caffeine(prework) would get you through a good lift. It seems unless you train late at night (5 or later) the pre workout meals are somewhat useless. Just wondering on your opinion on pre workout meals for individuals who workout in the earlier day.
great stuff
Subscribed.
Such a wealth of knowledge. Thx for the great info.
I totally disagree with the protein. Your body can regulate itself with protein and break it down as needed. You could totally consume your daily intake of protein in one sitting ( I would be very uncomfortable) and train later in the day and your body use the protein from earlier. I don't agree with bro science.
AshMo I think you're misunderstanding maximal protein synthesis rate with protein digestion. There's a large difference between the maximal elevation of muscle protein synthesis and protein digestion being slowed for later use. Also did you read the linked study? This isn't bro science, there's actually a lot of literature to prove this which I have provided and can provide more. Also the people at the forefront of the fitness scientific community agree with this idea. Brad schoenfeld and Menno henslemans both have written long write ups on this vary topic. Brad schoenfeld used the analogy of the anabolic window being more like a barn door alluding that no we don't need protein 15 minutes directly after training like the bodybuilding community originally proposed but instead in larger windows of 4-6 hours which is what's stated here. Greg nuckols also has pieces on this. Instead of regurgitating what you've heard you should instead keep up with the latest research.
Brendan Tietz my professional background is in the medical field. I've worked with many sports nutritionists. I think perhaps if your a power lifter or something to that crazy nature then perhaps windows might benefit them. The average person who's looking to get lean while gaining muscle tone doesn't need these kind of extremes. I am very pro IF for overall body healing. I'm not spouting off crap I've heard. I've seen many people be successful first hand myself included who do not worry about eating your suggested 4 meals a day.
the average person looking to gain lean muscle would be better off eating more than 1 meal per day
if you're in the "medial field" then you've obviously read the research on this subject
AshMo Do Extremes? Muscle tone? You are clueless.
@@ashmodo1097 my background is also in the medical field and I can tell you that you're clueless.
Finnaly some1 who gets it not just regurgitating some fad