The Actual Story on Publish-Workout Diet



Video taken from the channel: JayCutlerTV



Video taken from the channel: Sadik Hadzovic


The Truth About The Post-Workout Window Why You DON’T Need To Eat After Working Out!

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Post-workout nutrition

Video taken from the channel: MassGeneralHospital


Pre-workout nutrition

Video taken from the channel: MassGeneralHospital


Post Workout Nutrition & what you need to know

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The Post-Workout Anabolic Window (MYTH BUSTED with Science)

Video taken from the channel: Jeff Nippard

Protein post-workout helps stop muscle breakdown and starts the rebuilding process, so if you skip it after a long, intense session, you’re hindering recovery, Roussell explains. “Exercise itself stimulates muscle protein synthesis, and if you add protein after exercise, it enhances the body’s ability to repair and rebuild muscle,” he says. Why post-workout nutrition? Post-workout nutrition is a crucial part of any solid mass building plan.

Without it, an opportunity to grow is missed and muscle gains are made all the more difficult. The primary purposes of post workout nutrition are to replenish glycogen, offset protein degradation, and enhance protein synthesis. Myth 3: Post-workout nutrition depends on factors like body type and gender. Theory: Everyone is different.

For instance, a female looking to add muscle doesn’t have the same needs as a male with the same goal. Scientific evidence: Post-workout nutrition recommendations may depend on type and frequency of exercise but not on body type and. Post-workout nutrition is an intriguing topic and rightfully so.

The basic idea is threefold: The body deals with nutrients differently at different times, depending on activity. What you consume before, during, and especially after your workout is important. The nutrition you consume around your workout can greatly increase your rate of progress.

Pre-workout and intra-workout nutrition is more important that post-workout nutrition. By ingesting protein before and during a workout, you spare muscle protein, negate protein degradation, and set the muscle up for regeneration and remodeling. Based on the above, pre-workout nutrition might influence whether or not you should consume a post-workout snack right away. Assuming you’ve had a pre-workout meal 3-4 hours before your workout (or even a smaller snack 1-2 hours beforehand), this meal can conceivably function as both a pre and an immediate post-exercise meal.

Post-Workout Nutrition: Conclusion Despite claims and the pre-supposition that drinking a protein shake or having a post-nutrition meal within a 45-minute anabolic window will maximize strength and recovery, the claims prove to be far from definitive. While Pre and Post Workout Nutrition can vary from person to person, there are some common truths that apply to. Post-Workout Nutrition Benefits. The goals of post-workout nutrition is minimizing post-workout muscle breakdown, and stimulating protein synthesis.

These two effects result in greater total muscle growth. The primary benefits of post-workout nutrition are as follows: Prevents Muscle Breakdown. Eating protein after exercise prevents protein breakdown and stimulates synthesi.

Akash Goel, Michel Nischan, Bill Frist and Tom Coliccio write that now, more than ever, it is critical to address nutrition insecurity in America head on. While food insecurity is about providing.

List of related literature:

The hour after noon, when men doubled up with intestinal pains, was the worst of the day.49 Unknowingly, this officer was describing incipient beriberi resulting from the absence of fresh meat, vegetables, and dairy products—all rich in Vitamin B—from the diet.

“The Fall of the Philippines” by Louis Morton
from The Fall of the Philippines
by Louis Morton
Office of the Chief of Military History, Department of the Army, 1953

Specifically, he argued that his diet increased the body’s production of particular eicosanoids involved in muscle growth and repair, blood flow and muscle oxygenation, and inflammation.

“The Endurance Diet: Discover the 5 Core Habits of the World's Greatest Athletes to Look, Feel, and Perform Better” by Matt Fitzgerald
from The Endurance Diet: Discover the 5 Core Habits of the World’s Greatest Athletes to Look, Feel, and Perform Better
by Matt Fitzgerald
Hachette Books, 2016

Much of this info was “bro­science”—nonsense with no rhyme or reason.

“Formula 50: A 6-Week Workout and Nutrition Plan That Will Transform Your Life” by 50 Cent, Jeff O'Connell
from Formula 50: A 6-Week Workout and Nutrition Plan That Will Transform Your Life
by 50 Cent, Jeff O’Connell
Penguin Publishing Group, 2012

And in this chapter, you’re going to get the whole story, including why preand postworkout nutrition are even a “thing,” the ideal type of preand postworkout meals, the truth about the “anabolic window,” and more.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

“It’s a slurry of whole food—nuts, fruits and vegetables, plus our proprietary blend of plant-based supplements customized to give your body the exact phytonutrients it needs,” he said proudly, then stiffened a little as he heard his own words.

“The Impossible First: From Fire to Ice—Crossing Antarctica Alone” by Colin O'Brady
from The Impossible First: From Fire to Ice—Crossing Antarctica Alone
by Colin O’Brady
Scribner, 2020

This revised edition of The Warrior Diet incorporates lots of new information that I hope will clear common misunderstandings and help address different needs.

“The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body” by Ori Hofmekler
from The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body
by Ori Hofmekler
North Atlantic Books, 2007

Everything she had read detailed that highprotein diets were the way to build muscle mass, so she was eating lots of protein at every meal.

“Journey Into Power: How to Sculpt Your Ideal Body, Free Your True Self, and Transform Your Life with Yoga” by Baron Baptiste
from Journey Into Power: How to Sculpt Your Ideal Body, Free Your True Self, and Transform Your Life with Yoga
by Baron Baptiste
Atria Books, 2011

Later we saw (in connection with the bodybuilder’s diet of protein and supplements) that people stay committed to their diet not so much because it “works” but because its rituals give them a sense of belonging.

“Diet Cults” by Matt Fitzgerald
from Diet Cults
by Matt Fitzgerald
Pegasus Books, 2014

Through self-experimentation, the author found the correct amount of protein intake to feel clear and energized.

“Spiritual Nutrition: Six Foundations for Spiritual Life and the Awakening of Kundalini” by Gabriel Cousens
from Spiritual Nutrition: Six Foundations for Spiritual Life and the Awakening of Kundalini
by Gabriel Cousens
North Atlantic Books, 2005

1-hour post-workout period often cited in the literature.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • 40 G Whey iso/con with 1 packet of sugar oatsapple cinnamondirectly after training than 90 minutes immediately after another meal. Usually chicken with rice or eggwhites, unsweetened almond milk, almond butter (drink)

  • oh yes, science wins again, myth Busted by science, and then science Busted by science, and then science Busted by science … ��

  • is it fine to lift and workout early morning i mean fasted workout and have my single meal in the evening with my whey protein carbs etc? would this work fine?

  • How does this sound john
    4am eat 50g carbs from cereal and 1 scoop whey
    5:15am start training and consume 1 scoop whey 25g carbs from waxy maize
    6:45am 1 scoop whey with 25g carbs from oat powder
    Is this enough to stop protein breakdown and recover if i can’t eat again until 3 pm due to my job? Thank you so much!

  • Thank you for the advice, John!

    I have always taken Whey Isolate on post workout, plus a banana or some other high-glycemic carbs.
    Do you think that Whey Isolate is essencial on the post, or there is no benefits comparing to hydrolised or concentrate?

    Keep up the good videos!

  • Pairing high glycemic carbs with protein post workout isn’t for replenishing muscle glycogen. Instead its to spike insulin so that insulin can open up the cells to bring in the protein faster. Feel free to address this in a video. I’d really be interested to see what research has to say about that.

  • Having fast carbs directly after workout can lower cortisol levels, according to loeffelholz, that’s why i have my immediate postworkoutshake.
    Anyway what do you think of the book as a ressource. Jeff really should do some book reviews… if he hasn’t done this already and i just didn’t find the videos.

  • My stance is that the anabolic “windows” of sleep cycles are probably more important than post workout, if timing nutrient intake relative to these windows has merit. I’ve started taking my protein shakes just before bed on workout days. If nothing else, I at least feel less hungry when I wake up. I feel there have been benefits in gains, but I don’t have any data to back up the claim.

  • I’ve heard it suggested that moderate carbs (in addition to protein) either before or after a workout could help to boost muscle growth because insulin rises in response to ingesting carbs and insulin is (among other things) an anabolic hormone. I.e., insulin literally is that switch that turns on anabolism. Thoughts?

  • Post work out
    -Whey isolate shake w/ or w/o fruit depending on how i feel
    1hr or more later
    5 oz chicken
    -40 grams carbs from oats, cream of rice, or potato

  • Miami gym serves Cuban coffee ��☕ during work out and here in Miami there is Pollo Tropical (quick food) so grilled chicken, white rice and some black beans.

  • I might be wrong.. but I would love some guidance
    But for Ectomorphs isn’t it preferred to have a Post Workout Carb + Protein shake..
    As the protein won’t be optimally used for Muscle Growth and Repair and rather would be consumed for other body functions?
    I am still learning and if it’s obvious for someone else.. I would love some guidance from y’all too ��

  • i believe the catabolic processes in our body are absolutley necessary to progress and are critical to activating the maximum anabolic state.
    You need reactive oxygen species ros production post workout the damage they cause is actually necessary for maximum hypertrophy (ristow 2010).
    The ros build up from resistance training is strictly hormetic through its effect on a process known as autophagy. this promotes optimal cellular health and functioning this is vital for maintaining muscular homeostatis. this is your body’s way of maintaining the muscle you’ve worked so hard to build (He et al 2012 Nair et al, 2011). the greater the rise in cortisol during a training session the greater the gains (West2012) but as with the autophagic benefits, by spiking your insulin levels too soon after a workout, the combination of high insuline and high cortisol levels can accelerate the storage of bodyfat (Gathercole 2011) Also Growth hormone and testosterone are elevated up to an hour post workout. adrenaline is elevated during the workout what puts you in super physiological state of training. i would drink water up to an hour post workoutthis will clear out triglycerides faster, removing fatty acids from the blood and eliminatingtoxins from the system. then it is time for postworkout shake/nutrition to stop the catabolic proccesses and increaseprotein synthesis. This way you do not miss an oppurtunity for superior muscle growth and fat loss

  • i started eating 1 meal post workout, and lifts stayed the same while cutting, i read an article a while ago stating that your body can temporarily store amino acids?