Do You Want that Publish-Workout Shake

 

Do I Need To Have a Post Workout Shake After Every Workout? The Daily BS 176

Video taken from the channel: Barbell Shrugged


 

The Best Post-Workout Shake for MAXIMUM Results

Video taken from the channel: SixPackAbs.com


 

Post Workout Shake and Eating After Your Workout Does It Help?

Video taken from the channel: PictureFit


 

Do you really need post workout protein shake?

Video taken from the channel: Virgin Aesthetic


 

THE POST WORKOUT SHAKE I’VE BEEN MAKING GAINS WITH

Video taken from the channel: Michael Kory


 

Do You Need a Protein Shake After a Workout?

Video taken from the channel: Sarah Moran Nutrition


 

Do you really need a Post Workout Shake?

Video taken from the channel: Straight-Up Fitness


 

POST WORKOUT PROTEIN SHAKE IS USELESS: ANABOLIC WINDOW IS A MYTH

Video taken from the channel: We R Stupid


 

Post Workout Shake and Eating After Your Workout Does It Help?

Video taken from the channel: PictureFit


 

The Best Post-Workout Shake for MAXIMUM Results

Video taken from the channel: SixPackAbs.com


 

Do you really need post workout protein shake?

Video taken from the channel: Virgin Aesthetic


 

THE POST WORKOUT SHAKE I’VE BEEN MAKING GAINS WITH

Video taken from the channel: Michael Kory


 

Do you really need a Post Workout Shake?

Video taken from the channel: Straight-Up Fitness


 

Do You Need a Protein Shake After a Workout?

Video taken from the channel: Sarah Moran Nutrition


Research shows that post workout whey protein consumption helps to increase recovery from hard training sessions. Which is definitely a good thing. Research shows that a post workout shake is more beneficial when you haven’t eaten a few hours prior to your. Some experts say that you should consume protein 20 minutes post-exercise, while others claim it’s an hour. The reality: You’ve got longer.

Studies show muscles’ elevated sensitivity to protein. Towel off from your workout, drink a protein shake. For exercisers trying to build lean, metabolism-revving muscle, it’s a no brainer. But new research published in the June issue of Medicine & Science in Sport & Exercise suggests that your post-workout smoothie might not be quite as muscle-boosting as billed. Essentially, the researchers discovered that downing a protein-packed shake after a barre workout won’t necessarily prevent your leg muscles from feeling like jello, however, if you’re highly-active and putting in a major sweat sesh (or two) every day, then consistent daily protein intake after your workouts may help.

If you eat sufficient protein throughout the day, you may not need to consume a post-workout shake to benefit from a short muscle growth and recovery process. The fact is, you don’t need to down a protein shake before you are even out of the gym to see muscle growth from protein. You actually have 24 to 48 hours after a workout, as your muscle protein synthesis can occur that long after you lift. Okay, so do you really need to have a protein shake after you lift?

Well, the answer isn’t concrete. This is also supported by recent literature which shows that a post-workout protein shake, with or without added carbohydrate, doesn’t seem to enhance muscle growth or strength development. However, if you’re a big fan of protein timing it’s clearly more convenient to bring a shake than chicken and fruit to the gym. A post-workout meal certainly won’t hurt you, and is probably going to help. But they do succeed in illuminating the fact that pre-workout nutrition and total caloric intake are equally important factors.

If an athlete is training fasted, then a post-workout meal is critical. For some supplements, this is obvious: You probably wouldn’t feel inclined to take a calorie-dense, high-protein and high-carb post-workout shake if you weren’t trying to build muscle. Pre and post-workout supplements have different benefits. While pre-workouts are an energy boost and help with endurance to make your workouts last longer, many post-workouts aid in muscular recovery and muscle building.

Some post-workout supplements include glutamine, BCAAs, and casein protein.

List of related literature:

You need it every moment of every day, and it plays a crucial role in carbohydrate metabolism, pregnancy, lactation, and muscular activity.

“Doctor Yourself: Natural Healing That Works” by Andrew W. Saul
from Doctor Yourself: Natural Healing That Works
by Andrew W. Saul
Basic Health Publications, 2003

Only when there is a need is the protein used to increase muscle mass.

“Concepts in Biology' 2007 Ed.2007 Edition” by Enger, Eldon Et Al
from Concepts in Biology’ 2007 Ed.2007 Edition
by Enger, Eldon Et Al
Rex Bookstore, Inc.,

But there are instances when it comes in handy; for example, if you’re skipping the eggs today in favor of a smoothie or have a big workout planned, adding a scoop of protein powder may be just what’s needed for top performance and recovery.

“The Doctor's Diet Cookbook: Tasty Meals for a Lifetime of Vibrant Health and Weight Loss Maintenance” by Travis Stork, Leda Scheintaub
from The Doctor’s Diet Cookbook: Tasty Meals for a Lifetime of Vibrant Health and Weight Loss Maintenance
by Travis Stork, Leda Scheintaub
Bird Street Books, 2014

He doesn’t usually rave about the post-workout shakes I make for him; he just dutifully drinks them down.

“Clean Cuisine Cookbook: 130+ Anti-Inflammatory Recipes to Heal Your Gut, Treat Autoimmune Conditions, and Optimize Your Health” by Ivy Larson, Andy Larson
from Clean Cuisine Cookbook: 130+ Anti-Inflammatory Recipes to Heal Your Gut, Treat Autoimmune Conditions, and Optimize Your Health
by Ivy Larson, Andy Larson
Victory Belt Publishing, 2019

Moreover, there is evidence that the relevance of the post-workout window of opportunity is dependent on the timing of the pre-workout meal.

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

I mean, as soon as I started training in this gym I was taking the lifestyle seriously, doing things like bringing a cooler to school every day that was loaded with bodybuilding staples like chicken breasts and pasta.

“Triple H Making the Game: Triple H's Approach to a Better Body” by Triple H, James Rosenthal, Robert Caprio
from Triple H Making the Game: Triple H’s Approach to a Better Body
by Triple H, James Rosenthal, Robert Caprio
World Wrestling Entertainment, 2010

But that muscle building is coming in part because leucine is activating mTOR, which essentially calls out to your body, “Times are good right now, let’s disengage the survival circuit.”28 In the long run, however, protein drinks may be preventing the mTOR pathway from providing its longevity benefits.

“Lifespan: Why We Age—and Why We Don't Have To” by David A. Sinclair, Matthew D. LaPlante
from Lifespan: Why We Age—and Why We Don’t Have To
by David A. Sinclair, Matthew D. LaPlante
Atria Books, 2019

Some bodybuilders choose to eat food instead of drinking a shake for their post-workout meal.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Sometimes I’ll combine multiple protein powders like Sun Warrior and Vega to get a mixture of flavors, textures, and a mixed amino acid profile.

“Vegan Bodybuilding and Fitness” by Robert Cheeke
from Vegan Bodybuilding and Fitness
by Robert Cheeke
Book Publishing Company, 2011

Over this period of 30 years I did, however, learn the real science of hydration: Your body will tell you what it needs, if you just listen.

“Waterlogged: The Serious Problem of Overhydration in Endurance Sports” by Timothy Noakes
from Waterlogged: The Serious Problem of Overhydration in Endurance Sports
by Timothy Noakes
Human Kinetics, Incorporated, 2012

Alexia Lewis RD

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

[email protected]

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114 comments

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  • Love this video❤️ I workout at my home and I want to be more fit and I what more muscle gain on my booty. Can I drink protein powers if I not go to the gym?

  • for serious opinion…
    https://www.google.co.in/amp/s/www.onnit.com/academy/pre-or-post-workout-when-should-you-take-whey-protein/amp/

  • A lot of people tell me to drink Gatorade after a hard workout to replenish electrolytes. However, I hate the taste of it and it has SO much sugar in it! Any ideas on what I could eat or drink instead and get the same effect?

  • 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…

  • Hey man, great videos. Really enjoy following!

    Question? Forgive me if I’m wrong, but wouldn’t the two scoops of whey put the total protein content of the shake at too much for the body to use? Like, would the body just end up “wasting” 1/4 of it, if not half?

  • I wouldn’t recommend the two scoops of Whey protein, 1 scoop is enough. 75 grams of protein is too much for a shake, it would put a lot of stress on the kidneys.

  • It’s BS, that’s all…why? Cuz our body has a pull of protein in our veins and arteries all the time. That means that a meal you ate in the morning, and if you, for example, go out training in the evening, your body will use those nutrients from the morning’s meal (or even yesterday’s) to get protein and other essential macro nutrients to your muscles, joints, etc. and repair them (repair=growth)..so don’t worry if you skip the meal after you’re done training…peace!:)

  • Well I just tried this recipe at home
    -1 cup low fat milk
    -1 scoop vanilla whey
    -10-12 grapes
    -Ice

    Too bad there’s no sour cream, the taste will be better I guess

    Any suggestions? I’ll appreciate that ☺

  • ok first of all, after workout in first 30 -45 min we should drink whay protein, because then our body needs it. With water because our body absorbs it in that period of time. Milk in other hand, slow down that absorbing, and it could take up to 2h.

  • actually, i find the cookies n cream tastes really bad. some funky aftertaste, and that was my first whey ever. a real bad experience. i think may be im going for the double rich chocolate when i finish my 5-lb tube of cookies n cream, even many folks dont like the taste of double rich chocolate. 

  • Thanks for the Vid, really good. And very personable. I like these ones more.
    Just curious but are the 21g of sugar mainly from the milk or the protein powder?
    What kind of blender is that? Can anyone recommend a good blender?

  • I’m 14 and I’ve been working out on and of for a few years now. What’s the point of measuring how much your bananas weigh? Is that something I should watch out for?

  • hello plz should I take it after gym directly or I have to wait some minuts and if I want to take proteine whith water should I have to take carbs befor

  • Michael I am a 16 year old 6″0 tall and 143 lbs. I have been working out for about a year now, and I want to become really serious about it. I go to the gym 6 times a week. The problem I have is that I don’t understand how I can count my macros.  

  • What’s that scale you’re using? Is it a special one? Doesn’t seem to be additive but measure increments of each ingredient you’re adding.

  • 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.

  • I’m so paranoid I would have licked the floor, then the blade. Then washed the jug out with water and drank that water all so I can get every single drop of protein shake. 

  • Muscle protein synthesis occurs 24-36 hours after a workout. Just make sure you intake enough protein before that and you’ll grow.

  • LOL! I gotta get me one of those Ninjas! Thats something I would do if I tried to make a video, but prolly spill the whole thing! Love the measuring cup too btw, so easy to read!

  • I stopped with those postworkout shakes a long time ago and just tried to eat more meat and my gains came a lot faster. just eat real meals and your good

  • 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.

  • Hey Michael, I’m enjoying the videos and ideas. Thanks buddy! One question I do have, as someone wanting to lose weight, I noticed a relatively high fat content with high carbs in this shake. Should I just stick with a higher protein/higher fat/low carb ratio or a lower fat/higher carb mix? I understand that some fats are beneficial but I’m worried about mixing fat with carbs. I could just try it myself and examine the results but that would take too long (possibly a couple of months) so I thought that I would ask you for your opinion, which I respect. Thanks Michael. Appreciate it. From Australia!

  • Can you put your cup measure tool on the scale and weigh how much 1 cup of almond milk is? I only have a scale. Thanks, I want to try to make something similar.

  • Overview:
    0:44 & 2:14 The Benefits of a Post-Workout Shake vs. a Regular Meal
    1:30 How to Enhance MPS (Muscle Protein Synthesis)
    3:40 Choosing Your Protein Powder Based on Your Personal Goals
    4:05 Benefits of Adding Carbohydrates to Your Post-Workout Shake
    6:15 Our G-14 Classified Shake Recipe & How-To

  • Prefer eat a girlled chicken n a low fat milk before go to the bed..which is after workout. because milk contains Casein..it slows down muscle breaking synthesis n help preserve muscle mass… try

  • Thanks for the Vid, really good. And very personable. I like these ones more.
    Just curious but are the 21g of sugar mainly from the milk or the protein powder?
    What kind of blender is that? Can anyone recommend a good blender?

  • 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?

  • 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.

  • 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 literally contradicted yourself on this one. so there are studies that show that it works and then some that shows that it dosent work. im getting tired of this shit just give us a yes we should or no we shouldn’t.

  • 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

  • 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.

  • Hey Michael, sorry to be lazy, but you can start listing the ingredients in the descriptions? Kinda a pain in the ass for my lazy ass to watch the whole video to get the ingredients.

    Thanks:)

  • 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.

  • Still a BroScience…muscle is in continuous repair mode 24*7 till finished, which starts post damage, so how there could be a window??

  • 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’s that scale you’re using? Is it a special one? Doesn’t seem to be additive but measure increments of each ingredient you’re adding.

  • 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 YouTube info.

  • 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

  • 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.

  • 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?

  • I’m so confused their video from 2017 literally says there’s no window for post workouts?
    https://www.youtube.com/watch?v=XfzD2-iZ1E4

    HELLLOO?

  • Prefer eat a girlled chicken n a low fat milk before go to the bed..which is after workout. because milk contains Casein..it slows down muscle breaking synthesis n help preserve muscle mass… try

  • I wouldn’t recommend the two scoops of Whey protein, 1 scoop is enough. 75 grams of protein is too much for a shake, it would put a lot of stress on the kidneys.

  • 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?

  • I think it’s logical. You use your energy and you break down your muscles, of course your body will want nutrients right away to fix this “problem”. The reptilian brain responsible for our physical well-being acts immediately in order to get any problem with your body fixed. Hence, keep on eating right after training bros!

  • It’s BS, that’s all…why? Cuz our body has a pull of protein in our veins and arteries all the time. That means that a meal you ate in the morning, and if you, for example, go out training in the evening, your body will use those nutrients from the morning’s meal (or even yesterday’s) to get protein and other essential macro nutrients to your muscles, joints, etc. and repair them (repair=growth)..so don’t worry if you skip the meal after you’re done training…peace!:)

  • 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?

  • here’s a good shake:

    1 vanilla protein scoop
    1 bananna
    1 cup pineapple juice
    1 cup papaya juice (if you can find it)
    a cup or two of ice

  • Liked the vid just for the ninja blade fail! Your videos have come a long way young grasshoppa! I remember the old serious videos haha. Great job bro keep it up!

  • 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.

  • Muscle protein synthesis occurs 24-36 hours after a workout. Just make sure you intake enough protein before that and you’ll grow.

  • 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.

  • 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.

  • ok first of all, after workout in first 30 -45 min we should drink whay protein, because then our body needs it. With water because our body absorbs it in that period of time. Milk in other hand, slow down that absorbing, and it could take up to 2h.

  • 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.

  • Liked the vid just for the ninja blade fail! Your videos have come a long way young grasshoppa! I remember the old serious videos haha. Great job bro keep it up!

  • 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?

  • 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 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

  • He is just trying to get attract people’s by giving opposite info as say based on any xyz researches. Beacuse he know nobody will go so deep to find out those researches and if you will ask so he will say to take look over his e-book.

  • isne apne channel ka naam sahi rakha hai we r stupid, yeh vakai me stupid hai, baki puri dunia jo bol rahi hogi yeh attention k chakkar me usse ulta bolta hai, aur logo ko galat information deta hai.

  • why are you addressing a myth created by yourself?
    Nobody had said that one would FAINT if not had protein shake just after a workout. Please upload content which are true and not just for the sake of consistency.

  • This saddens me. I was really hoping it was bro-science as I would then just bother with my protein when I want, but now as soon as I get in from walking 20 minutes home, I have to make sure to consume my protein!

  • Post workout whey protein after 4 hrs lena chahiye kyuki protein synthesis immiditaly utna nahi hota after 4 hrs 50% protein synthesis n 24 hrs after 109% so proteins should use part to part n during night time use casine protein from milk because protein synthesis not a short process it long process your body required protein 24 hrs for muscle building.

  • I’m so paranoid I would have licked the floor, then the blade. Then washed the jug out with water and drank that water all so I can get every single drop of protein shake. 

  • Do u have any positive thing har chiz ko galat prove krne me lage rhte ho comon man tum kya sirf negative studies hi pdte ho i didnt found any positive content on ur channel tum sirf negative studies dikhate ho acha idea h alag content dalne ka u r making urself different from others bt har chiz ko negative i take post workout drink yes it effects me alot help me alot thk chutiya kaat rhe ho logo ka

  • 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 YouTube info.

  • Initially i liked his videos, but soon i got to know that he thinks all the practices regarding gym are wrong!! He is so obsessed to prove them all wrong!!! Obviously there ard some exceptions related to timing, quantity etc but it doesn’t mean everything is wrong in general!!!������

  • Are yaar matter ko simple karo. Kabhi protein Lena hai. Work out ke baad kitne time ke andar protein leni chahiye.itne saara date and year, research, all those bla bla kyum?

  • Hello Sir.
    As afterworkout no requirement of consume whey immediately,so to recover,carbs play a vital role in post workout.Please suggest can we consume
    Dextrose, Maltodextrin suppldrink after workout.

    Or,please suggest what to take immediately after post workout.

  • Bhai why u put FUCKING MUSIC WITH HIGH VOLUME, Please if u r not dancing dont put music, ur subject is good but i quit video after only 1min bcos of ur fucking music volume and music.

  • Sir please help me to decide whether to take whey protein or to get it from eggs or any other food because i only eat eggs not any other non veg food
    Does whey protein is very necessary for increasing my protein intake because i want to do fat loss

  • After work out our body will start making glucose whether u take cars or proteins it will make it glucose… So if we take after workout immediately whey protein or any other protein its our stupid thing… So protein intake correct tym iz mrg and nyt before sleep… Because of after workout our body will recover after 30 mints to 24 hours so we need to take protein mrg and before sleep… Better 4 hours once if we take protein it will be good.. But we r busy schedule in our lyf so its better tym to us….

  • Love this video❤️ I workout at my home and I want to be more fit and I what more muscle gain on my booty. Can I drink protein powers if I not go to the gym?

  • Thanks for doing the video Sarah. I’ve been involved with training for years and am in my 50’s now and thought it could help with recouping after a workout. I’ve been concerned though because sometimes when I do a whey protein shake I may get a head ache after consuming it. I think you answered my question. I’m just going to stick to real food and do a smoothie with real fruit.

  • Sir… I am on IF (intermittent fasting) and my gym timing from 7 my IF gets over at 2 and starts at 10pm….my pre workout meal is not included in my diet…. So when should i take my protein shake?(basically i take it before my meal i.e at 2)

  • Fresh pineapple to cucumber celery various tomatoes no water really
    Creatine. Probiotics. Amino full profile powder. Liquid vitamin or animal pak on the sides.
    I’ve used v8 or seltzer as a topper. And sometimes anastogura bitters as a digestive
    That’s all good. U can add raw egg or powdered egg replacement
    And probably iso hydro non taste whey

  • Hey man, great videos. Really enjoy following!

    Question? Forgive me if I’m wrong, but wouldn’t the two scoops of whey put the total protein content of the shake at too much for the body to use? Like, would the body just end up “wasting” 1/4 of it, if not half?

  • its a myth. you only need to look at your protein intake on a daily outlook. or even weekly. your muscles are mainly built off of the stuff you ate yesterday.

  • Fresh pineapple to cucumber celery various tomatoes no water really
    Creatine. Probiotics. Amino full profile powder. Liquid vitamin or animal pak on the sides.
    I’ve used v8 or seltzer as a topper. And sometimes anastogura bitters as a digestive
    That’s all good. U can add raw egg or powdered egg replacement
    And probably iso hydro non taste whey

  • Well I just tried this recipe at home
    -1 cup low fat milk
    -1 scoop vanilla whey
    -10-12 grapes
    -Ice

    Too bad there’s no sour cream, the taste will be better I guess

    Any suggestions? I’ll appreciate that ☺

  • postworkout windows are a bullshit myth of the protein industry. building mass is about calories at the end of the day. 10 lbs of potatoes will put nearly the same mass on as 10 lbs of steak

  • After working out, I immediately eat 2 bananas and drink a protein shake, then 20 minutes later or something I jump to meat, because the cravings for a steak are going haard on me.

  • postworkout windows are a bullshit myth of the protein industry. building mass is about calories at the end of the day. 10 lbs of potatoes will put nearly the same mass on as 10 lbs of steak

  • 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…

  • its a myth. you only need to look at your protein intake on a daily outlook. or even weekly. your muscles are mainly built off of the stuff you ate yesterday.

  • Michael I am a 16 year old 6″0 tall and 143 lbs. I have been working out for about a year now, and I want to become really serious about it. I go to the gym 6 times a week. The problem I have is that I don’t understand how I can count my macros.  

  • @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.

  • here’s a good shake:

    1 vanilla protein scoop
    1 bananna
    1 cup pineapple juice
    1 cup papaya juice (if you can find it)
    a cup or two of ice

  • 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.

  • 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.

  • LOL! I gotta get me one of those Ninjas! Thats something I would do if I tried to make a video, but prolly spill the whole thing! Love the measuring cup too btw, so easy to read!

  • 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.

  • Overview:
    0:44 & 2:14 The Benefits of a Post-Workout Shake vs. a Regular Meal
    1:30 How to Enhance MPS (Muscle Protein Synthesis)
    3:40 Choosing Your Protein Powder Based on Your Personal Goals
    4:05 Benefits of Adding Carbohydrates to Your Post-Workout Shake
    6:15 Our G-14 Classified Shake Recipe & How-To

  • Michael,

    I love your videos and have been watching your stuff for a couple years now and love your ideas and tips!

    I have one question about the myfitnesspal application, I feel that the number i calculate for my total daily calories is wrong

    Im 5’10, 13% B.F and weigh 192lbs i’m 20 years old. Is there any way you can help me or give me a website that you feel is most accurate?

    Thank you and keep up the good work your getting huge!

    Sincerely,

    Francisco

  • Can you put your cup measure tool on the scale and weigh how much 1 cup of almond milk is? I only have a scale. Thanks, I want to try to make something similar.

  • Still a BroScience…muscle is in continuous repair mode 24*7 till finished, which starts post damage, so how there could be a window??

  • 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.

  • 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.

  • you literally contradicted yourself on this one. so there are studies that show that it works and then some that shows that it dosent work. im getting tired of this shit just give us a yes we should or no we shouldn’t.

  • hello plz should I take it after gym directly or I have to wait some minuts and if I want to take proteine whith water should I have to take carbs befor

  • 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.

  • 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.

  • Thanks for doing the video Sarah. I’ve been involved with training for years and am in my 50’s now and thought it could help with recouping after a workout. I’ve been concerned though because sometimes when I do a whey protein shake I may get a head ache after consuming it. I think you answered my question. I’m just going to stick to real food and do a smoothie with real fruit.

  • Hey Michael, I’m enjoying the videos and ideas. Thanks buddy! One question I do have, as someone wanting to lose weight, I noticed a relatively high fat content with high carbs in this shake. Should I just stick with a higher protein/higher fat/low carb ratio or a lower fat/higher carb mix? I understand that some fats are beneficial but I’m worried about mixing fat with carbs. I could just try it myself and examine the results but that would take too long (possibly a couple of months) so I thought that I would ask you for your opinion, which I respect. Thanks Michael. Appreciate it. From Australia!

  • BTW Michael, I need advice. I am 76kgs and tried cutting my calorie intake to 2006/day. Still sorta stuck at 14%bf and a little tired to be honest due to a 7 day/wk business & training 4 days/wk.Any suggestions? HELP! PS love ya work!

  • @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.

  • Please don’t explain to much.. We don’t want to know research results.. Just tell us what to do or what to not.. and how should we intake protein..

  • 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

  • Hey Michael, sorry to be lazy, but you can start listing the ingredients in the descriptions? Kinda a pain in the ass for my lazy ass to watch the whole video to get the ingredients.

    Thanks:)

  • 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.

  • A lot of people tell me to drink Gatorade after a hard workout to replenish electrolytes. However, I hate the taste of it and it has SO much sugar in it! Any ideas on what I could eat or drink instead and get the same effect?

  • 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