Is Publish-Workout Diet Really Necessary


Post-workout nutrition

Video taken from the channel: MassGeneralHospital


Is it REALLY necessary to eat after exercise?

Video taken from the channel: Get Lean After 40


Post Workout Nutrition & what you need to know

Video taken from the channel: mountaindog1


Why Post Workout Carbs Are Not Necessary

Video taken from the channel: Sean Nalewanyj


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

Video taken from the channel: Jeff Nippard

If you don’t workout long or very intense, post-workout nutrition isn’t as important as you may think. There are, on the other hand, times that you do need to replenish with post-workout nutrition. Long, intense sessions break muscles down and need to be followed up with a decent dose of protein.

As I mentioned earlier, all trainees (male or female), regardless of their chosen mode of exercise, must take their post-exercise nutrition seriously in order to provide the muscle with the raw materials it needs. As all types of exercise use carbohydrates for energy, muscle carbohydrate depletion is inevitable. One question we get asked a lot is whether carbs are absolutely necessary post workout, especially if fat loss is the major goal. The short answer is: no. In fact, in some of my programs you may be cutting out all carbs if you’re in the extreme phase of a diet.

The primary purpose of post-exercise nutrition is to replenish glycogen stores. Glycogen is one of the primary fuels for muscular contraction. Just 3 sets of 12 reps can almost cut your glycogen stores in half. Most strength workouts encompass far more volume, and can deplete glycogen even more severely.

In terms of timing, you should be careful not to focus too many of your post-workout nutrition choices on protein. Immediately post-workout you want to focus on replenishing carbohydrate, and adding some protein to your food/drink choices may help accelerate the uptake of carbohydrate. So, when should you consume the most protein?

Actually, never. In most cases, this would unpleasant, difficult and not a standard workout protocol. So here’s the deal: if you’ve actually had a pre-workout meal or any other recent meal, there’s no crucial, do-or-die need to eat after your workout – especially if you’re still “burping up” that bar you ate before your exercise session. Well, not really. A typical post workout shake will generally contain a mixture of whey protein and simple carbohydrates mixed in water, which is then consumed within about 30 minutes after the workout is complete.

As we’ve mentioned, post-workout nutrition requires two things: Protein to aid in protein synthesis Carbohydrates to help replace muscle glycogen (and to enhance the role of insulin in transporting nutrients into cells) You could certainly eat a whole food meal that meets these requirements after exercise. Since a post-workout protein shake doesn’t really seem to boost muscle growth or strength gains, you might be asking whether you will benefit from including protein shakes in your diet at all. While the answer to this question primarily depends on your ability to get enough protein from “real food”, there are also other considerations you.

It’s possible that for athletes doing more than one workout in a day the extra speed of absorption featured by taking in a 2 to 1 ratio of carbs to protein post-workout is a good idea. For everyone else, focusing on protein and total calories is just as good for your muscles, and probably better for your health. References.


List of related literature:

Once you have your preand post-workout nutrition in place, you have free rein to “spend” your macronutrients however you please.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

Protein intake is important, but it is more important to ensure that the total energy needs of the body are met regardless of the contributing macronutrients.

“Practical Applications In Sports Nutrition BOOK ALONE” by Heather Fink, Alan Mikesky, Lisa Burgoon
from Practical Applications In Sports Nutrition BOOK ALONE
by Heather Fink, Alan Mikesky, Lisa Burgoon
Jones & Bartlett Learning, 2011

A balanced intake of carbohydrate, fat, protein, vitamins, minerals, and water is all that is necessary.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

Finally, if you want to geek out on the nitty-gritty science of postworkout nutrition, check out the Rock Star Triathlete Academy article “Putting the Preand Post-Workout Nutrition Debate into the Grave” (

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

Not only is it important to include the essential micronutrients (vitamins and minerals) and macronutrients (carbohydrates, fats, and proteins) in your nutritional plan, it is also helpful if each meal consists of one portion of carbohydrate and one portion of protein.

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

These nutrients are important for everyone, but for an endurance athlete they are crucial.

“Sports Nutrition for Endurance Athletes, 3rd Ed.” by Monique Ryan, MS, RD, CSSD, LDN
from Sports Nutrition for Endurance Athletes, 3rd Ed.
by Monique Ryan, MS, RD, CSSD, LDN
VeloPress, 2012

Recent research suggests integrating protein preexercise carries the same importance as post-workout consumption for gains in lean body mass.

“Sports Medicine: Study Guide and Review for Boards” by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
from Sports Medicine: Study Guide and Review for Boards
by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
Springer Publishing Company, 2011

Therefore, not only ingesting a proper amount of protein, but also consuming sufficient energy, is important for building muscle.

“Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength” by Debasis Bagchi, Sreejayan Nair, Chandan K. Sen
from Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength
by Debasis Bagchi, Sreejayan Nair, Chandan K. Sen
Elsevier Science, 2013

It is not simply a matter of reducing energy intake, but of ensuring at the same time that intakes of protein, vitamins, and minerals are adequate.

“Introduction to Nutrition and Metabolism, Fourth Edition” by David A. Bender
from Introduction to Nutrition and Metabolism, Fourth Edition
by David A. Bender
CRC Press, 2007

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.,

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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  • 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).

  • If you haven’t made a comment on this before. But can you make a video on how long you have to burn certain calories before it stores as fat please ����

  • 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!!!

  • 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?

  • 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.

  • 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

  • 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.

  • Pre workout:
    French toast: 4 whole grain breads, 2 eggs, 3 egg whites, 1cup yogurt, 100g cottage cheese. 1-1/2 hrs before
    Intra workout: 5gr BCAA’s+5grs Creatine (leg day)
    5gr BCAA’s+5gr glutamine (upper body day)
    Post workout: 1-1/2hr after
    3corn tortillas, 200grs potatoes,200gr chicken breast, 150grs nopals,1big red apple.
    May I ask a question?… Do you think that the post workout meal should be something like the famous proats with banana?! I mean for better gainz?! In terms of glycemic index in carbs and in the protein sources?! Thanks, I would really appreciate the advice!!!:)

  • 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!

  • 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.

  • I’ll do 1 of 3 things depending on my current goals
    1) have a chicken and rice meal (1-2 cups w.rice depending on my goals, 8 oz cooked chicken)
    2) 2 scoops of whey in water followed by a chicken meal 45 min 1 hour later
    3) 2 scoops of whey in water blended with a banana followed by a chicken meal 45 min 1 hour later

  • 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. ��

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

  • 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

  • “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.

  • 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.

  • If you come home not ready to eat immediately after your workout, you didn’t work out hard enough to gain muscle. If you workout fasting without passing out you also haven’t worked out hard enough to gain muscle.

  • 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.

  • 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?

  • 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.

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

  • 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?

  • 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 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.

  • 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!

  • 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.

  • So does this anabolic window work if you fast for 20 hours a day? Like, I train at about 4PM and break my fast at 7PM and finish at about 11PM.

  • Great video…it’s about time someone set the record straight…why in the world would you want to spike your insulin after a workout. The whole idea behind working out is to deplete your glycogen reserve and stimulate growth hormone which is the main fat burning hormone activated through exercise therefore tapping into your own fat as fuel.
    First of all: Insulin nullifies growth hormone.
    Secondly: Post workout protein won’t be absorbed for 10 to 12 hrs after you drink it anyway…success in the recovery process is determined by what you ate yesterday.

  • There is zero conclusive evidence that shows ingesting carbs and protein immediately after a workout raises muscle protein synthesis.

    While some studies found a slight benefit, others found a bigger benefit from consuming a pre-workout meal.

  • 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?

  • 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.

  • Well, I do promote the EliteImpact Labs supplement line in about 50% of the videos, but I always make sure that the amount of free value I provide is proportionate to any amount of promotion I do.

  • If I do intermittent fasting on an off day (low carb) and break my fast with a fruit and then with a shake, is that optimal for fast protein absorption after a fast?

  • 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.

  • As always, precise and to the point….. nice video. I love your videos. I follow other fitness videos too, and most of them are busy advertising their fitness program and/or their personal achievements, which gets annoying if they do it in every single video.

    Your videos are short and to the point. Subscribed

  • Is he telling me that body own insulin production will give same results as when i inject 20iu humalog post workout? Lmao. What a charade.

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

  • 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

  • Good info. But there CAN be a need to replenish gly levels PWO if you didn’t suffiently top them up Pre exercise because protein synthesis is energy demanding so you will still carbs to help provid energy for the process of protein synthesis but like I said you can carbo load Pre exercise to accomplish this.

  • 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!

  • i was doing the no carb thing and hit a plateau. i started eating carbs after workout and went through the plateau, showed more gains, vascularity and look better

  • 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?

  • Thanks for the info I’ve been trying to cut lately and I usually like to workout in the evening so I really prefer not to take on those simple carbs so late in the day I feel like it goes straight to my stomach

  • 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,,,

  • 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.

  • 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.

  • 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

  • Dear Sean,
    Could you clarify 1:55, as I find it confusing that insulin levels wouldn’t be influenced significantly by consuming simple sugars. Surely you aren’t implying that what we eat doesn’t affect our insulin levels and personal insulin sensitivity/resistance?
    Are you saying we cannot really “spike” our insulin, or just in a way that is impactful on our muscle synthesis?

    please respond if you can!

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

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

  • if ahad good pre workout meal
    but post workout i dont get fast digesting protrin whst happens?
    do i lose on protein symithess or muscel?

  • 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

  • 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.

  • if you people desire to get ripped quick without wasting a single extra minute in the gym, then you have to look at this online video SIXPP.COM

    Art-speech is the only truth.

  • 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?

  • also are complex carbs best before a workout, like beans or sweet potato for sustainable egergy, focus etc. it seems like you need carbs if lifting….no question. Because i feel like crap no carbs and on fire with them…..however if you really focus and concentrate you can lift the same weight……its just sooooooo much harder and you feel like fainting. but not impossible

  • Again, I believe that the supplement companies come up with these myths, so you have to buy their special post workout protein powder.

  • Sean, why taking carbs pre workout if you replenished it afer your workout the day before? There is no need to take carbs pre workout. Actually, it has the negative effect of lowering your testosterone/GH. I only consume carbs PWO.

  • Sean, lets say that according to my macros i need 200 grams of carbs a day.. But i have went my whole day with 125 grams of carbs and its night time and i can do without the 75 grams thats left i.e i am content with my eating. I am full and dont feel hungry. Should i force it down? This is on a cuttigg regiment. And answer from you will be appreciated

  • 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!

  • 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

  • I love how informative your videos are. Keep up the great work. Don’t lose focus like the other youtubers out there. And HAPPY NEW YEAR’S bro

  • Love your items man. The hodgetwins, actually mostly bro-science based, actually agree here. It’s not that serious to eat immediately post-workout with huge carbs. Many succesful natural bodybuilding bloggers just eat regular meat/fish + carb source + veggies 30-60 or even 90mins+ post workout, and they’re making all kinds of gains.

  • 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?

  • 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.

  • 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.

  • 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.

  • then could you explain the use of exo insulin by bb’ers post wo..the extra insulin overloades the cells with glyco and whatever else is consumed…and the result is a noticeable increase in muscle fullness..and over time more mass cause of insulins anabolic nature…would like to know your view on this..thanks

  • 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?

  • When counting macros do you count sugar? is there a difference between sugars and carbs? and also what about sodium? When you find items such as greek yogurt it has great macros but also really high in sugar. Does that affect anything? also how can something have 0 g of sugar and some carbs in it and vice versa? thanks

  • great video. I always heard suggestions of getting in a lot of protein/carbs post workout, but I usually workout really late, around 11pm, so I just take a protein shake and that’s it, I really want to take in a lot of carbs as well but I wouldn’t be able to goto sleep with a bloated stomach.

  • Whey may be not reaching your muscles in 20 minutes but much faster than egg or meat.
    After workout our body is completely depleted, glycogen, glutamin, dehydration etc..whatever it is.
    Some bros says it’s fat burning zone…but it’s not just ur fat only loose any all muscle survive…we loose both.

    So as soon as if we eat
    Atleast we can preserve se muscle. If we eat carbs it will not use as aminos to repair muscle, so obviously protein asap.
    “����And it doesn’t matter if u take immediate or later..the overall 48 hours of protein intake matters”����
    Then this whey also included in that 48 hours..
    Next… It’s not the immediate whey that build or repair’s last 48 hours of protein intake that already absorbed by body doing that job..
    Then think it is ur yesterday’s
    Post Shaked worked and today’s shake will work tomorrow… So are we loosing anything??

  • i don’t bother with shakes post workout, currently I’m just having a massive meal after training. minimal fat, 1200-1400 calories of about 240 g of carbs and about 20 g of protein from a lean source.

  • 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.

  • This has to be one the best explained videos I have ever watched. Your citing of sources and use of peer reviewed and scholarly articles is so awesome and will make it impossible for people to deny the validity of your argument. Great work man I love videos like this and people like you who actually do their homework

  • 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

  • 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.

  • 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 appreciate your insightful posts Shaun.. indeed what’s important is a plan that someone can stick with for the long term. Keep up the good work. Cheers

  • 36% reduction in glycogen stores seems pretty significant to me? if you can replenish that through consuming dextrose immediately post-workout, why wouldn’t you? Also doesn’t this feed into the studies on protein absorption in higher quantities? If glycogen storage is optimal, then the whey protein you take post-workout will be absorbed better and quicker, and the protein wont suffer from oxidative degradation due to not being needed for new protein synthesis? I’ve found the studies and papers that i’ve read inconclusive as have you, and more scientific research is needed to create a proper conclusion, but wouldn’t it be better to be on the safe side? Especially seeing as there doesn’t seem to be a downside to doing so?

  • No carbs but aminos for me during workout. 15-20 mins after big smoothie: oats, Banana, spinach, blueberries, whey and peanutbutter

  • 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.

  • 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).

  • 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!

  • 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)?


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

  • 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

  • Intra HBCD, Creatine, BCAAs, beta alanine, and citrulline malate
    Post a whey protein shake mixed into cocoa pops or another high carb low fat cereal

  • 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’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.

  • What if youve been on a low carb diet…..when you lift should you add the carbs in post,  for growth, or does no carbs even matter. I heard that you want to cycle in carbs around workout sessions ( heavy lifting) where muscles are really broken down, but mostly for energy and pump during lifting… wud suck to lift and be depleting your lean mass…….opposite what u want, this shit can be complicated and simple at the same time…..   im like 5’7″  156lbs  and 26yo. I don’t want size, just defined and shape….. more cut.   I recently fasted…just outta not feeling like eating, and noticed a difference in the scale and the body looks like it lost alot of water weight….cause its  not all plumppy…..i realize when you deplete glycogen in the liver and muscles you loose alot of water……so whats the best approach?  I haven’t lifted in a while so im starting from scratch….also……since im more interested in being lean and cut, would it work against me trying to focus on lifting……im fairly muscular without doing anything, and i feel like i don’t’ need more size………when you add size dont your have to eat more that u burn?   You wouldnt loose body fat>?  i dunno…….like i said simple and confusing…thanks

  • 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?

  • 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.

  • 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 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’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?

  • You can easily get the carbs in with simple sugars and not get bloated again, the video isn’t stating there’s anything wrong with it, but only that it’s not mandatory. Despite everything said in the video I still do about 30g of dextrose post workout.

  • Lets be honest, the 1 hour anabolic window has been massively pushed by supplement companies to sell more protein, if they can create this illusion that you only have an hour after a workout to get your protein in, what are you gonna do? A. cook a balanced meal with a decent serving of protein which could take up a large chunk of that “window”, or B. slam a fucking shake bro YEAAAAAAAAAAA, it’s all a load of bullshit.

  • During workout30g of Karbolyn 15g of bcaas. Post workout-oatmeal, whey mix of slow and fast proteins, banana, cinnamon, few strawberries or blueberries

  • What do you think?
    I workout first thing in the morning
    PreCelluvol, Cortisolve, 5g EAA’s, black coffee and yohimbine on cardio days, large glass of water.
    Intra10g EAA’s, 10g glutamine mixed in crystal light
    Post25g whey isolate, 5g EAA’s, 5g glutamine, 1 medium banana
    Post meal8 egg whites, 2 whole eggs, 300 grams jasmine rice, 1/3-1/4 cup salsa and 1 TBSP hot sauce.

  • 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!

  • 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.

  • 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?

  • 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

  • sorry about the rambling, just got some loose ends…..whats most important is going through the processes and seeing what works for you as in individual.  all im looking for is tips for getting more lean/ ripped and shape. Like a swimmers body….they have enough size just from swimming and that cut look.

    It wud me nice to have and roadmap that works on all levels for everyone.

  • 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

  • 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.


    If you still think it’s mandatory to slam 80 grams of dextrose post workout to “spike insulin” and “replenish glycogen stores”, here’s a video re-post you should watch…

    Post Workout Carbs: Stop The Madness!

  • 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!

  • 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.

  • 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

  • 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

  • Do I have to eat simple carbs is my question. Im 51kg (112Ibs) 160cm (5’2 midget) and Im 17 and I eat around 220g of carbs and 180g of protein per day and my carb diet consists of complex carbs like wholewheat bread etc and some simple like fruit and Im confused as to whether I should add simple carbs into my diet and when to so can I get an answer please. Thanks

  • but if your not doing all that i think low carbs is the way to go….if you just do light exercise, if your fairly sedentary i wud go low carb. more fats like coconut oil and butter, alvocado. and a modest ammount of protein……cause i don’t think you really nead that much, if your not lifting

  • 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!

  • 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)

  • 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??

  • 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…..

  • 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!

  • So if u want to build muscle then after a weight workout eat or have a protein shake right? I typically do my cardio in a fasted state and continue my fast afterwards as I do 16/8. Then in the afternoon do weights after I’ve eaten then have a protein shake afterwards. Is that good to continue to burn fat?