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How Soon After A Workout Should You Eat To Build Muscle? (IT MATTERS)

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Rating: 4.0; Vote: 1

One of the first tips you learn in the gym is the importance of post workout nutrition. However, were now armed with better information about the anabolic window and what to eat after a workout. The post workout anabolic window is thought to be so important because of protein synthesis (anabolic) and protein breakdown (catabolic, two processes that are constantly occurring within your muscles. The more protein synthesis and the less protein breakdown that occurs within your muscles, the more it will grow. And its what happens to these two processes after we workout where the anabolic window comes into the picture. After a workout, the longer you go without eating an adequate post-workout after your workout, the more your protein breakdown rates will continue to increase, eventually reaching the point where they exceed your protein synthesis rates and hence create a catabolic state. To prevent this, you can simply ingest a protein-rich post-workout meal or shake, as this has been shown to not only prevent muscle breakdown from increasing, but it also increases your protein synthesis levels to a far greater degree. And when carbs are consumed shortly post-workout, you experience a supercompensation of glycogen replenishment in your muscles. This would all lead to more growth and better recovery, and is why weve been led to believe in the importance of hitting that anabolic window after every workout. But there are a few flaws in the above argument. First, this theory was based on the findings of fasted training. Second, protein breakdown no longer becomes a concern when you ingest an adequate pre-workout meal. And lastly, as long as you eat enough carbs throughout the day, your body eventually fills its glycogen stores back up regardless of whether you had them within your post-workout meal. That said, when diving deeper into the research, its clear that it focused mostly on untrained individuals. And post-workout nutrition timing and the anabolic window may become increasingly important as you gain more training experience. Heres a brief summary of how all of this research regarding the post workout anabolic window applies to you: 1. If youre training fasted first thing in the morning, OR if youre about to workout and havent eaten a protein-rich meal in the past 2-4 hours, you should aim to get at least 20g of ideally whey protein in within an hour after your workout to prevent any potential muscle breakdown. Additional carbs can be added to this but is mainly beneficial if youre training again later that day. 2. If youve had a protein-rich meal shortly before your workout, as long as you ingest a protein-rich meal within a few hours post-workout, that will be sufficient to promote muscle recovery/protein synthesis and prevent any potential muscle breakdown. 3. If youre seeking to maximize growth and are past the newbie stage, ingesting at least 20g of protein (e. g. Whey) shortly post-workout is recommended as it may provide a slight benefit for growth and strength. 4. Total daily protein intake is most important! Focus on nailing that down first before worrying about protein timing. Even if at the end of the day it provides just a slight benefit, its the little details like your protein timing that can all add up and end up making a significant difference in the rate of gains that youre making. And for a step-by-step program that optimizes all of these little variables for you, by showing you exactly how to work out and when and what to eat every week in order to build muscle as efficiently as possible with science, then simply take the analysis quiz below to discover which specific program is best for your body and where its currently at: : Music by Ryan Little - Body Language - JAMES KRIEGER RESEARCH: www. weightology. net
Date: 2022-01-03

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Comments and reviews: 10

dproulx222
Congratulations on your new gym and thank you so much for all of your quality videos. I've watched all of them and l'm implementing a lot of what I learned in my own personal workouts. I'm slowly progressing. I'm 50 years old and 64kgs and suspect have a height similar to yours (around 173cm. I'd love to know where I can get a tank top like the one's you wear in your videos.
Important question: What brand of tank top do you wear? I'm a fellow Canadian in South Korea, but I've scoured all the major sports retailers in North America and can't seem to find a decent fitting tank top like yours.
Where can I get that tank top that you wear in your videos (the blue or gray?
Can someone help me?
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Jerry
like greg doucette says it doesn't matter what you do! As long as you have ur protien and marcos through out the day and the right amount of calories your aiming for you will make gains. One thing i find weird is if you want to burn fat why would would want to eat right after spike up ur insulin? Why not wait and abit until ur even more hungry let ur body burn fat and then have that good meal! Too much science and overly complicated. Hve ur 4 meals every 3hours and u should be fine
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BentoRod
I have a question, so in the morning i have a fruit smoothie for lots of fibers and carbs, then more than 4 hours later after school i workout and right after i workout i usually have 2 slices of multigrain bread topped with 2 scrambled eggs, i calced the protein and i got 22 grams of protein, is this a sufficient protein rich meal to ensure muscle growth?
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JDFarin
Never had a problem making gains eating hours after a workout. I also dont eat throughout the day either. 2 meals only and a shake. If youre having problems, you most likely arent hitting a high enough calorie or protein count. The effect of not eating or drinking a shake immediately post workout is negligible at best.
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Tony
I fast from 9pm till 4pm ( 19 hrs) I work out around 3 or 4pm. I can not wait 3 hours after my work out. I eat 30 mins after. I still lose weight. Eating mostly veggies, eggs, Some time chicken. Been doing around 500 calories a day. Still strong and no issues.
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AJ
If i work chest and biceps in the same session, should I take protien after chest and then again after biceps or can i take it after the whole session, my session takes about 1hr 30 mins to do chest and biceps
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Manuel
Thing I dont understand is Protein digestion takes over 24 hours in the liver, means what u had 24 hours ago is going into the muscles. how can a postwork shake do anything if thats the case
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VICKB
I don't eat in morning. then I'm walking 5kms then doing workout at park and then walking 5km back which takes about 45 mins. So I'm not eating until about 1 hour after. Is his too late?
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Majid
10: 05 regarding point #1, Is it true that taking protein alone w/o carbs immediately after the workout will let our body use some grams of the protein as a carb to get a fast energy?
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joey
What if your intermittent fasting and you cant eat till mid day. I work out early morning and dont eat until about 1 afternoon. What to do then?
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