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!

Video taken from the channel:


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

Video taken from the channel: mountaindog1


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?

  • I eat one medium can of Dinty Moore beef stew, a slice of oat nut bread and real butter and 20 0z of spring water with real lemon..I’ve been doing that for years..I will try an egg white protein shake right after my work out now..

  • “To feed as soon as possible after workout. In this respect, not eating does not offer any benefits.” I beg to differ. I’m on a 18/6 fast, my eating window is between 15:00 and 21:00, I workout around 13:00. After the workout there are many things going on in the body, especially when intermittent fasting. HGH increase massively for example, cellular activity also increases, so I like to “ride the wave”, get all the benefits, and wait at least an hour before I eat anything. Also, when I eat and kick start my metabolism, more blood accumulates around the organs and abdomen, meaning less blood in the muscles, and you want good blood flow in your muscles after a workout for a number of reasons. I could go into much more detail but my comment would be very long. Based on my research I think it’s optimal for me personally to refrain from eating right after a workout.

  • Post workout:
    Cut 1 scoop whey isolate, 5 g creatine, 4 g glutamine
    Bulk 35 gummy bears (about 70 grams carbs) ten minutes later, 1.5 scoops whey isolate, 5 g ceatine, 4 g glutamine

  • This seems like it was more of a redefining of the anabolic window than a busted “myth”. Great content and discussion overall though!

  • After my workout I drink a bottle of isopure then half hour later I eat a good protein meal. Chicken breast or fish or steak. I try to eat at least 4 times a day.

  • So I only had a bowl of oats today (granted: they are excellent, with maca powder, raw milk, maca powder, ginger, and some Stevia for sweetness) and a plate of salmon the night before (had sweet potato and other great veggies like brussel sprouts; granted, with an extra 500 calories or so of beef Wellington (with most of the pastry discarded) my work has). I am 290 pounds and 6’4″ so to say I have stores of macros (fat and muscle makes my BMI around 30, though my fat content is more or less a non-issue; not perfect, but maybe even characteristic of my “strongman” spirit I am going for. I imagine right now after five miles of walking to and from the gym and doing Athlean X’s PERFECT leg workout video (that’s the title), I am not losing significant muscle that I can’t just “eat back” later (a minimum of a few hours, but maybe even longer “fasting” would be beneficial to my fat loss and not harmful to my muscularity at all.

    My question is, am I right to presume not worrying about losi g muscle? I have been trying many methods for years and want to talk more in depth with someone interested in this, to pinpoint this with science.

    Further data (and I know this is a sciency post but just in case u need it):
    I haven’t worked out much in the past week but my job has me on my feet, walking, for hours and even lifting racks and pushing carts. I eat very well, with lots of additional micronutrients and a rather spirited abstinence from anything fried or containing crap like HFCS. The diet is expanding, with me adding such things as fermented foods like Kombucha tea. Protein intake is a definite non-issue, I love fish, meat, poultry, beans, and even the ole whey protein supplement for good measure. Maybe the most “lunky” supplement I take (you know, something more like “Bro’s Miracle Protein” than a straight forward food supplement like fish oil) is creatine, which I think makes COMPLETING a workout without burning out early possible. (May use more of the BCAAs or Glutamine I have bought and let get dusty because of disuse, with the latter being claimed to mostly help elderly people and I am only 23. My macros are fine, and I am known to be able to eat more than 2000 calories, even in a single sitting, casually.

    I also will be looking into Elliott Hulse’s takes on fasting, though I sort of wonder if this new choice of his has been beneficial for him at 40 than it would be for me in my 20’s. my theory is that our metabolism is more dynamic than a conditional “you burn 3000 calories to hunt the wooly mammoth and are given 5000 calories of mammoth in return.”

    If you read this or just parts of it, feel free to message me about any part that you too find interesting. Not asking for paid counseling or to isolate just one thing in my routine right now to avoid confusion. Especially let me know if you think I should be worried about eating by 1pm after being out of the gym and walking since 12pm and only eating salmon at 10pm yesterday and oats at 7am (beginning my walk around 7:30).

  • Video: “myth isn’t tOtally busted, there is still a lot of literature out there but the overall idea…”

  • Thanks John for the awesome and real info on working out and info in general. I will be watching all your vids because i believe you are the true guru of it all. Thanks again and awesome to see your channel growing definitely underrated.

  • I fast when I workout so I sip on bcaa BUT will switch to EAA from now on,lol. But after my intense workout I have my Allmax Isoflex with leucine. Then I go home nd eat 1 whole egg, 1cup of egg whites with half cup of green peppers, onions, cilantro with organic minced garlic all cooked in avocado oil. And two slices of whole grain bread,no butter. Is this good or to much?

  • Just started training again after 10 years off, gone from 18 stone to 13 stone, eating well but finding my stomach is a bit dickie, think it maybe the protein I’m using, I’m using an all in one muscle mass catalyst. Anyone got any advice

  • Wassup Jay!,
    I have a Whey Isolate shake waiting in my car with two rice cakes plus one serving of Dole Pineapple Dices. I keep the shake & pineapple in seperate thermos to keep them cold.

    One hour later I have Chicken & Peas.

  • Is it the same for the training that an endurance athlete goes through? We’ve been told that there’s a window of recovery for us as well and I’m curious if that’s the same as the anabolic window with weight training or strength training.

  • Very relevant video with last view of Dieting & muscle building!!
    These days really many searchers are out there with lot of confusion of what we are looking for

  • an insulin spike might be beneficial during the maximum of the mps curve. i read that insulin lets nutrients pass the membrane of fat cells and muscle cells easier. hence supporting the mps.

  • Throw a few cooked steaks in the blender with some eggs and protein powder. Then maybe pour over some Ezekiel bread and eat it like biscuits and gravy.

  • It depends. When I train hard every day and I DON’T take protein, I feel like shit and cannot train anymore. Any other supplements I have tried BCAAs, glutamine, doesn’t make a difference and I have stopped buying them, but without protein I’m deflated.

  • Wait 1hour after eating before you train, this will lower your blood-sugar levels so GH release is greatest while you lift.
    Then have a pure carbs drink for a insulin anabolic spike as you leave the gym.
    This will.ensure you have insulin and GH in your system and for the next 48hours you will be in IGF-1 mode.

    Then eat your meal within the hour after you lift. This is very important.
    It is important to get to body the fuel it needs to begin recovery asap and especially before blood sugar levels drop and the body goes catabolic.

    That’s body building in a nut shell

    Eat every 3hours to stay anabolic. 30/40/30 protein/carb/efa%.
    18to20 time your LBM in Lbs per day.

    Each muscle group once a week.

    Chest shoulders Monday
    Legs Wednesday
    Arms and back Friday

    Train to one rep max for 8sets 3mins rest til you plateau and then switch to 20rep max 10sets 90second intervals til you plateau. Thrn repeat. Rest for two weeks every 12-16weeks.

    Muscle is made while you rest. Not in the gym.

    Eat, train, rest
    Eat, train, rest

  • What equates to a “work out” i would imagine the intensity and duration (overall strain) of the workout would alter these measurements greatly. Also within this study did they control the food ingested/timing after workout? were these individuals fasting post workout?

  • Meat and nuts breakfast = Allow a slow rise in blood sugar and raise neurotransmitters like dopamina and acethyl choline, for drive and focus…also, I like oatmeal and omelette. Post workout: tipical cuban cuisine, rice and beans + pork + vegetables

  • Adressing the carbohydrate part: what about workouts with much higher volume like track sprinting or cycling?
    Ive found that i ate 800 grams of carbohydrates on cycling days in order to recover properly, but after adjusting my timing (eating a bunch of bananas during and post workout) 650-700 grams were sufficient.
    Ive no way to track the intensity and volume to 100% accuracy so is this just a matter of less effort and placebo?

  • If this 45 minute post work out window is valid, then how did humans survive? how would construction workers build muscle when their largest meal is after work. This 45 minute after work out theory is just marketing of post work out prodcts.

  • I just stick to simple sugars when I get home after gym….I do work 8 hrs but 20-30 min after I train I eat a good amount of protein and carbs

  • Solid white albacore a pack of RAMEN noodles crushed before cooking with a cup of rice… protein carbs….and salt…..the essentials of growth..

  • This video simplifies my routine quite a lot!..always complicated my schedule having to get that meal after working out( cause I tend to workout not too much early).
    And now that I’m doing I.F. for 4 weeks now, I was worried about not eating until the morning after my workout!
    Thanks a lot!
    It reassured me!

  • I start drinking bcaas when I wake up. Go to gym after 2nd meal. Take my 3rd meal with me 2 gym and eat immediately after workout. I drink bcaas all thru the day. I like the flavor. Hoping my kidneys won’t suffer.

  • I tried to workout and fast for 5 days with just water and electrolytes! I did a moderate intensity workout on my Day 1 fast and for the next 4 days the DOMS was off the charts! Man was I sore! I tested it and fasting and weight training was impossible to recover from! It took me about 5-6 days of fasting for the DOMS to calm down and I broke my fast after 10 days. Only 1 workout on Day 1 of my fast. It sucked! I am a big believer in EAA’s as close to post workout as possible. I am going to start testing this soon. EAA’s at the gym right after the workout and protein shake at home. ��

  • Hey John great vid as always. What if you are the type who can usually get 3-4 whole meals in before training (I am also the type who likes to train on a relatively full stomach, so I would eat pre-workout meal with carbs/protein only with no fats and train about 30-45 min after)? Do you still recommend intra workout shake and do you count that as an actual meal? Thanks.

  • Pre: i have egg whites and oatmeal with pineapple and blueberries. Intra: eaas,bcaa,creatine and 5% real eggs and potatoes or rice with a green vegetable.

  • 50 grams of Isopure protien mixed in with 10oz water 10oz low fat milk, 1 banana, scoop of peanut butter, table spoon of honey, and a tea spoon of creatine,,,all mixed in a blender into a good ol shake,,,

  • Summary: if you want the best results eat/drink some fast-absorbing protein within about an hour after working out. If you want less than the best results then eat/drink protein later. The longer you wait to get your protein in the less results you’ll obtain it seems.

  • Jeff, what is your opinion on kcal intake. Me, being through all kinds of diets in my life, knowing something about life, and live to tell (having had anorexia nervosa) i found my way with which i am comfortable with. That is, that i have the majority of my kcal at night. From 3000kcal a day, i have around 2000kcal at night and before bed time. Apart from not gaining (ups…still battling that carbofobia) i am shradded and i do make some progress at the gym.
    So, what is your opinion? I was looking if i could find any video about that on your page, but i could not. Did you talked about that?

  • Hey John do you think that my post workout was like say kids cereal and whey protein that shortly after I could have another large meal shortly after since it’s fast acting protein and cans or would it still take a while to leave the GI track?

  • Dude first video I watch from you. I agree with the most important thing you said: “there is a lot of information, keep it simple”… In the other hand…. I did not like a few things you said

  • Dr. Stacy Sims has discussed more need for women in particular to still have post workout protein at 30 minutes. Can you share studies for women specifically per chance??

  • I have always looked at it as if your body grows and repairs itself while your asleep why the rush to get protein in after your workout. As long as your getting enough protein throughout the day to allow recovery at night your fine. All this must have protein as soon as possible never made sense to me so I ignored it. On the other hand some simple carbs after using all that energy lifting is more likely to be beneficial. So much BS to make sure your buying suppliments just creates obsessive disorders. At the end of the day all you need to know is lift, progress, eat enough and sleep. Simple.

  • I either have some fast acting carbs just by itself, and then approx an hour after I have a regular meal; or I have my fast acting carbs together with proteins and fats.

  • Your videos are absolutely perfect and thank’s a lot for them…
    Alas for me, being french and even if I though that my english was good enough to understand everything fast enough, I realized that you just speak a “little” to fast and very often during your explanation my brain has no time to transcribe immediately what you’re talking about… in fact, you are moving me…For sure that’s not your fault but it is very hard for me to take some english courses at the same time as “bodybuilding courses”… For sure, I’m kidding but if you could slow down your speed of langage just about 10 % you’ll really help me more than a lot!. LOL!!!

  • Hey Jeff Does the effective change when you are a more of a strength endurance athlete? For example after 1-2 hours of high intensity swimming or rowing.

  • I am embarrassed to ask the question…is an occasional few beers as a carb with a steak after a workout super bad or ok as long as you don’t become a raging alcoholic who has illusions of grandeur of getting jacked. I can’t be the only person wondering? All your other advice is great as I am a natural intermittent faster who is not hungry in the morning so I have added intra and post workout proteins with good carbs after. Great advice!

  • Sponsored by a supplement company yet actually advises that dependant on what time you train and if you’ve eaten before hand there is no need/rush for post workout protein?
    Transparent and real as hell! Thank you!

  • Usually,Citrulline and a coffee before workout.I use a protein isolate right after workout (plus 50grams of gold raisins).Then,about an hour after that,my post-workout meal is 150gr. (raw) long-grain rice with 200gr. of chicken breasts and 20gr of PB.

  • need help! I’ve been trying to put on weight for months with no luck, been tracking my calories daily, getting tons of protein, eating in a surplus and still nothing. starting on 3000 calories and increases every few weeks when weight stayed same. I’m eating 5000 calories a day and cannot gain anything. I’m 25, 80kg (still) and 178cm. anyone with advice/answers would be highly appreciated!

  • Finally a good decent not BS channel. Thanks for answering a question ive been confused about. Will you be doing a video on whether simple carbs or complex carbs make a difference in when they should be consumed.

  • Australia has to many kangaroos. And its high in protein, lean and rich in omegas and cheap as so its been my go to with rice. Has to b herb and garlic marinate, but its drivn me hopping mad.. Gotta make a change.

  • I have an intra-workout amino blend nowadays. If I don’t, then I have a 60-100g carb + 30-50g protein shake or carb + amino drink. Post workout meal I have a decent meal with carbs, meat and veggies.


  • But eating post workout spikes insulin,you are better of in a callorie surplus and fasting just before and long after workout. No point in spiking insulin after workout, then you heal quicker but get less gains overall.

  • Woah you look amazing, not freaky but just great. You look like you’ve lost a little bit of size from the quarantine but your shape stayed just fine brother!

  • I take 5iu on insulin just before the workout, then intra workout I sip on 50g of Amylopectin (fast acting carbs), with 5g of creatine, and 5g of Leucine. The slin with fast acting carbs should really help with nutrient uptake of the creatine and leucine. Then post workout I take 5 more iu of insulin with 35g of whey isolate along with a bagel.  Any thoughts on this protocol being ok?

  • I eat all day at work and the only time I can train is in the evenings around 6:00 P.M. Should I eat dinner before or after I workout and is it O.K. to eat all day and workout hard in the evening? I am a beginner by the way. What should I be eating during the day?

  • I really enjoy videos like these. It’s basic knowledge that a lot of people who workout are lacking. Thank you for always keeping it real and breaking everything down into a science, I love that. Someone recently told me that chocolate milk is a great thing to consume post workout. I’m thinking that’s a myth right?

  • THANk YOU THOMAS! so from what I am getting is that the longer you wait to eat, the better the protein synthesis! that makes sense!

  • Intra workout is RFX or Peri-MD.
    Post workout is 2 scoops whey isolate with 3c Arrowhead Mills puffed rice cereal (cleanest cereal on the market).

  • Hey sadik nice content btw can I eat wheat toast with peanut butter and banana for pre workout? Or like rice cracker? Is any of these ok?

  • Studies have shown that there is absolutely no need for carbohydrates to achieve the same amount of protein synthesis. Theres actually no need for carbs, period. You dont even need to eat right after workout, youve got a good 6-8 hours before theres the slightest negative effect to it. There is no negative effect to.consuming healthy fats right after a workout and absolutely 0 necessity to consuming quick carbs right after your workout

  • I think eating immediately post workout is a myth, propagated by the supplement industry. Been working out for 20 years and tried it all. I’ve experienced NO DIFFERENCE when waiting a few hours after my workout to eating immediately after the workout. I work out first thing in the morning on an empty stomach and sometimes wont eat until 10 or 11. I’ve also NEVER noticed a difference in soreness due to eating at different times. I’ve also never noticed any difference between eating solid food or protein shakes post workout either, but have been recently focusing more on lean foods after instead of shakes. One thing I’ve learned, is that you just eat when you’re fucking hungry and listen to your body. Its not rocket science. When your body needs and wants food, you’ll know. Too many people worried about dextrose and BCAA’s and this and that its all garbage. Unless you get paid to lift, keep it simple. All the guys at my gym walking around with retarded ass gallon water jugs and intra this and BCAA’s that all look like shit anyway. Everyone with a solid physique just makes a trip to the water fountain here and there.

  • I’ve learned that it’s all pretty simple. Start with a strong laxative on your off day and stay hydrated as best you can during the laxative. Fast 20 hours a day and eat in a four hour window at some point after you wake up. You’ll burn what you ate during the day and more when you workout, then the fast is still going. Hit your macros and all that bullshit you believe in in your 4 hour window. Your body will use up your stored fat while you’re fasted and you’ll see results in a week.

  • Thank You, Jay, I like canned chicken breast mixed into a bowl of grits, then banana and whey shake with a rump load of ice and skim milk.

  • My meal immediately post workout is just that; a meal that includes Whole Foods. Pasteurized egg whites, whey isolate, a carb powder and a banana.

  • I love these types of Videos Sadik. Like you’re a teacher and we are your students. Every time you ask “does anyone know” I always answer as if I’m in a classroom. I absolutely love the videos!

  • After a good workout, I ensure the LAST meal of the day has sufficient protein and supplements before I go to sleep for 8 more hours. From the last meal to the first meal of the day can be 12 hours for me, so while it’s not necessary to immediately eat right after a workout, I give my body what it needs before repairing itself overnight.
    I can see why there was no physiological change between subjects in the 3 test groups, it’s due to the first group getting sufficient protein in a regular meal, while the other groups were just adding more protein than the body actually needed. What they needed to do was remove or reduce protein in the first group then test and see what happens between groups.

  • This is exactly applicable to me John since I train fasted in the AM.
    I always have +/-1500 calories post workout and later at night I eat +/200 gr of carbs between 7 and 10 PM to make sure I have enough glycogen for my AM workout!

  • 1 Apple, 1 Banana, 32oz water. I drive home and by the time I get home I see what the wife made for dinner, and I’ll usually eat a small portion of that.

  • If you have a protein shake and carbohydrate supplement and you decide not to take it for a day to cheat the system you will not make any gains

  • Mountaindog1 I don’t believe you named a specific protein. I am 6’1″ (72″) 230 and looking to pack on some weight. Recently I started taking Serious Mass Gainer by ON after my workouts and became very gassy. What protein would you recommend instead?

  • Hey Jay I thought fructose doesn’t replenish muscle glycogen? I’ve been doing 1 scoop of protein w/45 grams of dextrose post workout for a few years now….. glad to see your advice aligns with what I’m doing. Thanks for the info.

  • So what’s the takeaway here? Let’s say work out at 5 am fasted and don’t eat for 24 hours and somehow work out again at 5 am fasted?

  • Pre workout•2/3 cup of oats •1.2 scoop whey isolate or 6-8 egg whites•1tbsp natural PB

    Intra•50gms glucose •1scoop whey iso/hydroslate •5-10gms glutamine and leucine• electrolytes (On a heavy day relatively)

    Post2 slices white bread with jelly and 1 scoop whey isolate •5-10gms glutamine •5 GMs creatine •5gms bcaas

    -Post meal: •200gms white rice 170gms •tilapia •50-70gms pineapple(for digestion) •3-4gms omegas •vitaminC 1000mg •potassium and vitD

  • Pre work out meal / post work out meal? Seriously? Just eat the highest quality foods you can afford, and that help your body build. Eat when you are hungry and know that fasting facilitates muscle development too.

  • depends on pre workout meals and intra workout beverage… generally, 1 banana, 300g of sweets (glucose) and 30g EAA’s with creatine. I generally keep fats low during this period

  • Normally train in a carb depleted state but not necessarily fasted
    Aminos & Creatine Intra Workout
    Chicken and Jasmine Rice is my go to after

  • I get very hungry and eat more on the second and third day after a workout so it makes sense to me now. I always have a small amount of oats right after workout because at that moment my body doesn’t ask for more.

  • It’s either one or the other for me. 140 grams boiled chicken, 250 grams sweet potato and 17 grams fat. Or 55 grams whey protein shake with 2 bananas and 17 grams fat!

  • Another great vid John. I wanted to ask if a person’s goal is maximum fat loss, is consuming dextrose and intraworkout carbs overkill or does consuming intraworkout carbs negate the need for post workout carbs? Thx again for all your great info!

  • John, long time watcher of your videos but just recently subscribed. I train fasted (only black coffee and water in my system) first thing in the morning and I feel great. For a post workout, could I do something like your pre workout concoction bowl that you posted a video about with a scoop or two of whey protein on the side or should I go for something else?

  • 6 meals obviously works for Sadik and I believe it will work for any average joe looking to gain muscle or lose bodyfat. Call it bro science but it’s not there is logic to it that fat ass people and sedentary will never get it.

  • Even Oats what you consume with protein shake contains Fibres.. Oats are good source of fibres and you say you avoid fibres after workout LOL ��

  • Week 5 of creeping death. Stopped using whey powders and went back to eating “real” food
    Within 25 minutes after workout 2 cups of egg whites, 2 whole eggs, 1-1/2 cups rice flavoured with mustard and BCAA drink.

  • Sorry, Sadik! I Enjoy prettu much your content, but… a study by Tsintzas et al. found no anabolic resistance by consuming fats and proteins together during a post exercise muscle protein synthesis.

  • Usually a shake straight after training. 40/50gs. Sushi with extra fish, oats n fruit and probably a bottle of full cola, Irn bru or Dr Pepper

  • Hi man great video so I’m new to the diets so meal one be like protein oats with fruit, protein shake with carbs, white rice / potato or sweet potato with lean protein, then two meals of red meat or high fat fish veggies with some fat source then a pre bed Greek yoghurt with flaxseeds and berries does that sound about right? Should this look the same on non workout days bar the shake?

  • If this were mythbusters, the “plausible” tile would fall from the cieling now.

    PS. Im not even mad that the title of the video was slightly overstated. I clicked with 100 percent confidence that Jeff would provide highly educational content with an acedemic rebuttal and an unbiased conclusion. Thanks Jeff!

  • Intra: 60grams hbcd
    Post: 4 cups rice crispy’s + 40gr whey isolate in 1 cup almond milk

    Thoughts. I took this protocol from your website cause I’m an ecto and it’s easy for me to eat and fast digesting

  • I stumbled upon your channel through these videos and subscribed immediately. It’s incredible (and rare) to find someone having a nuanced scientific argument on these topics. Much appreciated.

  • Thanks so much. I did a pretty good workout yesterday and then realize that I didn’t have any protein-containing food available (I’m a teen so I’m not allowed to get protein powder). I panicked but you saved me

  • Pre WO 1hrscoop isolate, 40g oats
    Pre WO 15min10g EAA, 10g Creatine, 200mg caffeine
    intra WO-10g EAA, 10g Creatine, 5g L-luecine, 25g HBCD….
    PWO shake8oz liquid egg whites, 1 scoop isolate, 40g oats, 125g gerber banana baby food..
    .PWO meal approx 1 hrs later, 7oz chicken, 1 cup rice.

    right now that’s about 3/4 of my carb intake

  • I have a question sir, I stop eating in 1 pm and then having my homeworkout for an hour in the evening(100 burpees, 100 squats 1 jumping jacks). my next meal usually is 8 am the next day. Am i doing this right sir? My aim is to loose those belly fats. Please help..

  • this means a lot, i work long ass hours and not able to eat at certain times of the day so knowing that i can wait to go home and not rush is a boost. what i want to say is that swapping between food and supplements, eating/drinking protein 3 times a day acceptable ie morning afternoon and post workout or evening?

  • this is an underrated, relatively short, informative video with reliable information instead of just bro science. i wish most of the stuff on youtube was like this…

  • My meals 4 and 5 are identical 3 packets of instant butter grits and 350 grams liquid egg whites mixed with 1/2 scoop banana cream whey powder for a little flavor works perfectly!!!

  • John whats your opinion on consuming simple carbs first thing in the morning? I’m bulking so I’m thinking about drinking a shake with dextrose and whey iso and after 30-45min eat a whole food meal.

  • I always thought having all 3 macros after post workout is best. Should I cut almond butter from my protein shake then after my workout?

  • John, I have 2 very small children (14 months old and 1 month old), and go to the gym when both are asleep usually around 10pm. I am also currently on a cut. While at the gym, I will sip on some BCAA + Energy (by Evlution Nutrition), while immediately after the gym I will have 48 grams of protein + 5 grams of creatine, shortly followed by a fat free Greek yogurt right before bed. Nothing else. Is my lack of post workout carbs / no real meal “hurting” my gains (I eat my last meal of the day dinner with wife around 8pm)?

  • I work out at night, so I already have 2500 calories, 250P and 250C in me. I still have a shake and simple carbs when I get home even though I know it’s not necessary.

  • Well a post work out meal could be a protein shake mix the ovo whey soy carnivor and a maltodextrin 40 gr protein and 50 gr carbs afer that white fish and rice with raisins..QUESTION Some bodybuilders says mcDonalds is very anabolic meal, and some even eat juet this for his pre and post workout what’s your opinion?

  • Comment on this video on

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  • Pre: 5g creatine in cold green tea and I eat 1/2 cup oatmeal with 1 scoop of protein, cinnamon and PB2 powdered peanut butter.
    Intra: sip on watered down protein shake (25g protein in 700ml water)
    post: 50g protein in water (I would add fast carbs if I was really lean)

  • Post workout: whey shake with water
    Post workout Meal: 12oz red potatoes and 5oz chicken or fish
    Question, im eating 1 cup of oats pre workout(slow) and 12oz of red potatoes(fast) post workout. would i benefit from eating slow both pre and post? You always here fast for insulin spike after a workout but how much of an advantage is there? Thanks!

  • min 6:25 what a myth! do you really believe that your digestion process happens right away? it takes hours. Even when you go to the gym you will be using the fuel of the meal you ate the night before. A protein shake or whatever you take before or during will not be processed in that moment at all.

  • 40g Carbs with 20g EAA Intra, 70g Carbs with 20g EAA PostWorkout and then a meal with 250g Rice/200g lean Ground Beef!

    With Intra i’m not sore like hell…..

  • Dear John i used to use you old intra workout formula and it was making my stomach upset, i tried adding more water, sipping on it, nothing worked, i want to give your new intra workout a try was just wondering whether you’ve had any complains with the new formula?

  • Do i have to eat even if i dont want to eat? Like i wont feel that hungry after working out hard. I usually eat an hour or 2 after the gym.

  • I always eat 3 meals before my workout.Meal pre is 60 g of carbs from jasmine rice with 200 g of meat + green veggies about 90 minutes before.Right now no intra for me except water.Riight away after workout I slam 50 g whey + 1 cup of oats,1/2 cup of blueberries,stevia and cinnamon and about 90 minutes after that 80 g of carbs from white rice + 200g of meat + green veggies.John,what do you think of the oats in pwo shake as I prefer “real” food even with my shakes.I do rice cake with all natural jelly sometimes.Thnk you

  • An anyone give me some advice. I’m 173lbs. I’m looking to drop to 160. Here my macro breakdown. Comment your advice.

    55g of fat
    180g carbs
    160g protein

  • Bro thank you so much! I’ve started intermittent fasting like almost a month ago and only today did I realise that there’s a rule on this post workout BS. I know I can just drink a cup of coffee after this but first of all, I’m trying to limit my caffeine intake, second of all, decaf isn’t even as good as a post workout meal as regular coffee and third of all, even though I don’t normally do it in the morning but what if I do want to do this without having to break the fast too early yeah? Again, thank you very much for this.

  • I’ll keep using some carbs with my protein…im pretty sure it is, in fact, more anabolic immediately after a workout and in general. Insulin is the hormone of growth in response to food and muscles are primed for it after a workout. Carbs are protein sparing and insulin puts protein and carbs into primed muscle tissue.

  • I’ve been having a Quest bar before and after lately. Since I WO after work, a few hours after eating, I usually have 1 before and 1 after. 20 g whey apiece. Then I go home and have a larger meal. I guess I should add some kind of carbs for the glycogen loading.

  • Hard working guy, but sorry to say nothing close to amazing like arnold,lee haney, samir banout, shawn ray, flex wheeler, phil heath or even frank zane

  • This is in my shake i consume 1 hour after training:
    10gram wwhey
    10 gram whey hydrolyzed
    10 gram casein
    3 gram glycine (stimulates protein synthesis even higher than leucine)
    40 gram dextrose
    5 gram ashwaganda powder
    1 tablespoon electrolytes
    10 gram creatine

  • Hello, i promise to get healthy, and to have a healthy diet and habits, the goal is to get from bdy fat percentage of 27% to 15% before the end of 2020.
    Thats a promise ��
    Wish me good luck

  • When I wake up I immediately eat and train 45 mins/1 hour later

    Pre workout
    40 grams of oats
    140 grams of blueberries
    50 grams of whey protien
    5 gram coconut oil

    Intra workout
    1 G2 gatorade

    Post workout
    50 grams of whey
    250 grams of bananas

    1 hour after workout
    1 packet of tuna/15-20 grams of protien

  • I have a smoothie right after my workout I feel like anything in liquid form right after a workout goes straight to your muscles, easy digestion.

  • When i try to take simple shakes which are mix with raw egg, bananas, peanut butter, oats or other stuff to add protein in natural way, i always end up putting lot of fat, yeah muscle size goes big too but why i get extra fat like double chin, bulging belly…. Could any expert answer about that, do i have to do cardio to get rid of that fat while taking natural protein shakes.

  • What he is saying is correct, having a high carbs, protein, very low fat post workout meal is better after you workout. There have been science research on this even Dr. Berg and Thomas whatever his name is mentioned this. You don’t what fats or fiber post workout because it slows down insulin and you need that spike in insulin to uptake the protein quicker. The only thing I see wrong in the video is the oatmeal which is a much slower carbs, I would rather have cream of rice or grits instead cause those are much faster carbs with no fat or fiber to slow down the insulin spikes.

  • How can You know so little about diet and nutrition, spread broscience bullshit and yet be a mans physique competitor:D:D. Incredible.

  • basic diet plan with a simple ratio of protein, carbs, veggies and fruits
    no processed food and no white sugar. If you want something sweet eat fruit.

  • Jeff…sorry im.calling B.S.. on what you say here.

    Ive been at this 35 yrs.

    It matters….it all matters and everything is important and OBVIOUSLY…after any intense weight training after blood flow has gone back to the gut and your pump started subsiding.


    Small guy 600kcal

    Bigger guy 8001000kcal

    Biggest natural.guys 245lbs × 1200kcal

    Thats off season.

    I put my 35 yrs experience against this science anytime lol

  • IntraTang Powder (I’m cheap), scoop of whey, Creatine, bcaa

    Post2 Bagel, serving cocoa pebbles, almond milk, 40g protein from whey

  • Also all gurus nowadays tend to give tooo much info, plain basic diet with good supplements give quick changes for all body types
    Rest and grow. Intense, brief and infrequent workouts always give great results.