Your Window of Chance for Publish-Workout Diet

 

Avoiding Fat Post Workout Myth

Video taken from the channel: Matty Fusaro


 

Is The POST Workout PROTEIN Window A MYTH?

Video taken from the channel: Shredded Sports Science


 

Post Workout Nutrition Window & Timing

Video taken from the channel: Matty Fusaro


 

Post workout nutrition Vital hour, window of opportunity

Video taken from the channel: Royal Marines Training


 

Post Workout Window For Muscle Building

Video taken from the channel: Shredded Sports Science


 

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

Video taken from the channel: Jeremy Ethier


 

Do I Have To Consume Protein Immediately Post-Workout?

Video taken from the channel: Simple Strong Science


 

Post-Workout Anabolic Window Of Opportunity | MJ Everyday 046

Video taken from the channel: MassiveJoes.com


 

Is The POST Workout PROTEIN Window A MYTH?

Video taken from the channel: Shredded Sports Science


 

Post Workout Nutrition Window & Timing

Video taken from the channel: Matty Fusaro


 

Post workout nutrition Vital hour, window of opportunity

Video taken from the channel: Royal Marines Training


 

Post Workout Window For Muscle Building

Video taken from the channel: Shredded Sports Science


 

Do I Have To Consume Protein Immediately Post-Workout?

Video taken from the channel: Simple Strong Science


 

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

Video taken from the channel: Jeremy Ethier


What that can look like: 2 cups low-fat chocolate milk. 1 cup Greek yogurt with a serving of crackers. Nutrition bar containing both carbs and protein. Smoothie with fruit and source of protein.

Small meat and cheese sandwich. 1/2 cup cottage cheese with. This long standing theory printed in countless bodybuilding publications suggests that the moment your workout ends there is a critical 45 minute “window of opportunity” that opens up. This leaves you exactly 45 minutes to consume a hefty dose of protein to replenish the body with essential amino acids in order to produce any muscle growth from your brutal workout.

Post workout nutrition – Window of opportunity: Regardless of the mode of exercise, post-exercise nutrition should be given importance in order to provide the muscle with the raw materials it needs. As all types of exercise use carbohydrates for energ. Besides usable carb energy, as in other sports, he argued that the so called post training metabolic “window of opportunity” was taken out of context since proteins entering the mouth are not instantized to potential nutrients at the level of liver deanimation and transanimation, or into the flux of muscle fiber cellular metabolism.

The Post-Workout Anabolic Window of Opportunity When someone talks about ingesting 15-30 g of protein along with other nutrients within a specified time period of working out they are referring to the nutrient timing of protein or a post-workout anabolic window of opportunity. Post-Workout Nutrition: Protein Synthesis According to popular belief, we have anywhere from 30 minutes to three hours (depending on the source) after a strength training workout to consume whey protein, which will supposedly aid in production of muscle growth due to your body being in a state of shock. So which is it?

This window opens immediately after your workout and starts to close pretty quickly. Research suggests that while protein synthesis persists for at least 48 hours after exercise, it’s most important to get postworkout nutrition immediately, and within 2 hours afterwards. If you feed your body properly while this window is open, you’ll get the benefits. The Window Of Opportunity Theory Suggests That You Have 45 Minutes After A Workout To Consume Enough Protein To Produce Muscle Gains. Looking back it makes laugh when I think about some of the ridiculous antics guys at the gym pull so that they wouldn’t be denied muscle growth in that 45 minute window of opportunity.

Pre And Post Workout Nutrition Timing You’ve probably heard about the so called golden post workout “window of opportunity” theory, and how vital this meal timing is. This phenomenon is commonly known as the “window of opportunity”. Over the course of the recovery period, this window gradually closes and by failing to eat immediately after exercise, you diminish your chances of promoting full recovery.

List of related literature:

The goals of post-workout nutrition are minimizing post-workout muscle breakdown and maximizing protein synthesis.

“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

Refer to the section “What meal planning/event logistics need to be considered during endurance events?” at the end of this chapter for several examples of nutrition plans developed to meet the nutritional needs of endurance athletes while factoring in the inherent limitations of the sport.

“Practical Applications in Sports Nutrition” by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
from Practical Applications in Sports Nutrition
by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
Jones and Bartlett Publishers, 2006

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

Engagement in a wellȬdesigned, periodized, and progressive resistance training program along with ensuring athletes consume enough calories to meet energy demands and protein to maintain a positive energy balance serves as the foundation for building muscle.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

Post-workout: Your post-workout meal is a “bonus meal” designed to help you start the recovery process faster and more effectively.

“It Starts With Food: Discover the Whole30 and Change Your Life in Unexpected Ways” by Dallas Hartwig, Melissa Hartwig
from It Starts With Food: Discover the Whole30 and Change Your Life in Unexpected Ways
by Dallas Hartwig, Melissa Hartwig
Victory Belt Publishing, 2014

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” (RockStarTriathlete.com).

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

In turn, this is important for the determination of the optimal diet composition (nutrients) to reduce or postpone fatigue, to optimize recovery and to sustain muscle repair and hypertrophy [1].

“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

For a long time I have started discussions of training nutrition chronologically, looking at pre-workout nutrition first, then during-workout foods, and ending with post-workout nutrition.

“The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.” by Chris Carmichael, Jim Rutberg
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.
by Chris Carmichael, Jim Rutberg
VeloPress, 2017

week, consumption of 30% or less of calo— ries from fat, consumption of 20—30 g of fiber per day, and consumption of five or more servings of fruits and vegetables per day.

“Social Epidemiology” by Lisa F. Berkman, Ichiro Kawachi
from Social Epidemiology
by Lisa F. Berkman, Ichiro Kawachi
Oxford University Press, 2000

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

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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261 comments

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  • But thinking about it, that raises for me another question. If the “your muscles will grow in the resting periods of the next 24 hours” statement is true, that would mean that the actual muscle building takes place in a state of low insulin and elevated growth hormone at night… if thats true, how important is the whole insulin thing?

  • I am really wanting to start a YouTube channel eventually to do with fitness and personal training, creating website etc. I am not qualified yet as I’m going to college in September. I am 19, 20 in march. I’m not sure if it’s a great idea to wait until I’m qualified and experienced in personal training as it could be 2-3 years. What type of videos would be a good idea to do for now so I can have the YouTube name and build a good following. I don’t really think it’s a good idea to be giving advice yet as I’m not properly qualified. I also don’t know what too do as I don’t have WiFi at my house, so when I do finish college and get experience like a year’s worth or 2, should I rent a CHEAP Flat and get internet or save up for a MORTGAGE and put money down and pay that off every month. Could somebody please help? I would really appreciate it thank you.I don’t know what’s best as I’ve heard once you start renting, it’s like a never ending “suckas” game as you keep paying people every month and can’t save enough for house….. Many thanks!

  • What if I’m in 10%-20% fat and im fasting for 48 hrs and I workout in between the 48hrs without taking any protein, do my muscles grow or I’ll lose it?

  • I love the way you think outside the box. Very interesting point of view. There is evidence and studies (although with flaws) show that a protein shake = more muscle post w /o. It would be great if you provide us some evidence backing up your claim.thx bro!

  • Most recent studies have shown that as long as you get all your macros in a 24 hour window, protein síntesis Will work equally and that it’s a myth that there’s a time window after working out.

  • Oddly, I heard it’s better to wait a while after training to eat because of elevated cortisol during training (i.e. Wait for cortisol levels to drop then eat). Does that hold any truth?

  • Hi, could you please do a review on the youtube channel Buff Academy? It’s mainly a Calisthenics channel, but it also offers nutrition guidance and workout motivation. What is worrying me is that this channel has a lot of following in Latin America (1 million of subs) and the guy makes some claims about nutrition and training volume that disturbs me. It may be me, but I don’t think he is giving correct advice sometimes. Hope you could check it out, videos have english subtitles.

  • Is there a lower limit to how close a meal is to the workout? At that point is it just personal preference or is there a methodology as to why you would or wouldn’t do it?

  • there isn’t? but if you’re doing more pushing than pulling it’d fuck up your posture I suppose lol. Ah well, I’ll stick to 18 for everything (except arms). Thanks for replying tho:)

  • thats fine honestly, I tend to eat sooner rather than later, for some reason I always enjoyed a shake post workout but never stress over time.

  • Such a great video, as usual.

    I literally had a friend call me with this question, and since I didn’t know the answer I looked it up on your channel and here it was. Thank you for providing quality information!

  • there isn’t? but if you’re doing more pushing than pulling it’d fuck up your posture I suppose lol. Ah well, I’ll stick to 18 for everything (except arms). Thanks for replying tho:)

  • I would train at night, not eat anything and go to sleep. No muscle built.

    I have not built any muscle on my regular program so far (I’ve been bodybuilding for years, I would definitely have bigger measurements by now) and the only thing that is different is that I will finish my last food for the day which is actually just peanut butter, I’d wait an hour, train, and go to sleep with no post meal. I have increased in body fat, so I am clearly eating enough. What’s apparent to me is that I probably need to get the post workout meal in. Doesn’t have to be 30 minutes afterwards, but actually get one for crying out loud. So I’m going to go back to being strict with the “window” approach and train in the morning or late morning.

  • I was like yeah yeah that’s important the timing and stuff in the summery part, until i saw the 4th point and made a total fool of myself.

  • Great video! I like to workout fasted in mornings. Is it right to have a big dinner the evening before to store up energy in anticipation of a next day workout?

  • but what we don’t understand is that workouts activate sympathetic nervous system, it’s important to calm body down and activate parasympathetic nervous system or the protien will not be absorbed wel.

  • Video request/topic idea: Ben Pakulski from the channel MI40 Muscle Intelligence
    has a video called “Training with Free Weights vs Machines” in which he makes the argument that free weights do not help building stabilizing muscles. That came as a bit of a shock to me, both from what I’ve read and heard in the past and my own personal experience. Would love to hear James’ take on the subject.

  • Just reposting old information that ALL the fitness channels under the sun have covered over 5 years ago. Don’t even look like you been working out that long, he’ll you probably learned all your information from those channels. Your channel is unecessary. Your thumbnails look like thumbnails I saw back in 2013 when I first started lifting. I should be calling you v shreds.

  • Brilliant video. Thanks Jeremy! Even after training for over 5 years, I still wasn’t 100% sure on the anabolic window. This has cleared things up for me!

  • Well explained and correct.

    People often forget that while training, blood is diverted away from the grastrointestinal system, which means absorption is likely decreased; essentially, you are “pausing” the absorption of nutrients from the pre-workout meal until training has ceased.

  • I also fell for this bro:(
    Hahaha, Matty I was wondering though, could you PLEASSSEEEEEEE make a video on how many sets (or if you count in reps) you should do per week for a proper routine? I do like 18 sets per muscle group per week (divided over 2 sessions each). Care to let us know!!:)

  • Ok so im 15 and im definalty joining the marines when im 21, i want to go through college first:D but what is the tips you can give me like fitness, push ups, how built i should be when i enter boot camp:) i go to the gym everyday training for bootcamp, im built for my age but any advice at all would be apreciated thanks:)

  • I do cardio after weight training. Should I have protein shake before cardio or after cardio? If I take my shake after cardio, do I lose that “immediately after workout” effect?

  • First off, I Really like your content. Secondly, can we get a video about cardio and it’s effect on metabolism. Or maybe the fear of cardio is justified. Nonetheless, I’m curious:)

  • i don’t know about post workout window and shit but i actually train fasted most of the time and i make sure to eat a good meal full of protein and carbs and a little bit of fat after an hour or 2 of my workout cause i’m doing IF

  • I think whey protein shake post workout is good to maximize muscle growth. Go watch Dave Palumbo seminar about carbs. Muscles are breaking down post workout so it makes sense to give our body the tools it needs to repair fast which is through a shake. You don’t have to do a shake post workout if you don’t want to but I believe it maximizes muscle growth. Of course you will still grow without a shake post workout if you have a solid diet and training program.

  • Jeremy, would enjoy seeing a video discussing which body parts should be grouped into the same workout days versus which should not. For example, Day 1 chest, shoulder, tricep, Day 2 back, bicep, legs, etc. Great videos!

  • You literally made this exact video like a year ago already. Stop milking the same facts for multiple videos. I’ve noticed this a lot with your videos in general.

  • Goddammit I believed that anabolic window claim since I started training back in summer 2014. Thanks for clearing things up boi, now I don’t need to rush home to the holy protein anymore

  • You don’t need a tan! You look fine just the way you are….. Having a tan is unhealthy, unless it is a spay on tan…:+)) It is great to see a shirtless video, tan or no tan buddy…..

  • The people that started this myth took the real energy replacement window for training more than once per day and incorrectly applied it to the anabolic process!
    They then used this incorrect information to sell absolutely worthless post workout protein supplements.

  • ive noticed since channels like yours, ogus, campbell, etc… i’ve heard these myths less and less. Just wish i could do somthing along the lines of you guys:/ Keep it up man!!!

  • I have been searching for a knowledgeable video on this! I lift at 0430 but don’t eat breakfast until 1000. I am not a fan of all the junk in protein shakes and prefer real food. This makes me feel like as long as I keep my protein sources quality and early on that I can grow the muscle I need to stay out of a nursing home when I’m old and grey!

  • Ok so im 15 and im definalty joining the marines when im 21, i want to go through college first:D but what is the tips you can give me like fitness, push ups, how built i should be when i enter boot camp:) i go to the gym everyday training for bootcamp, im built for my age but any advice at all would be apreciated thanks:)

  • Well that doesn’t really apply if you’re wanting to use glucose insulin Spike to shuttle amino acids into your pumped up glycogen absorbing muscles??

  • Love the video and really gives a great insight.

    By the way, what do you think about the immediate replenishment of your glycogen post-workout? I’ve read somewhere that in order to have the regeneration process to start, you have to first replenish your glycogen in muscles. That is why there was recommended to eat a banana after the workout or eat some portion of simple carbos or don’t eat at all if you were drinking sweet isotonic drinks during the workout.

    It’s also interesting for me from the dieting perspective when you are in deficit to eat that banana post workout or not? Or just focus on the high quality proteins and just forget about simple carbos while you’re getting rid of the fat. And while we are talking about diet protocols should you actually feel hungry when you are cutting? I personally think not, since I’ve been lately doing Jeff’s AX-1 program while simply eating high quality, nutritional food, losing fat successfully, but I’m curious about your opinion regarding these two cases.

  • Goddammit I believed that anabolic window claim since I started training back in summer 2014. Thanks for clearing things up boi, now I don’t need to rush home to the holy protein anymore

  • I feel so bloated whenever I have protein shake post workout. So I stopped taking it immediately after. Started taking it with a meal an hour or so later. Also switching to a vegan protein powder (although a little expensive) helped a lot with bloated feeling.

  • Also guilty a few decades ago of the immediately following last set with protein drink. Did you use the word “chronic” at 4″05 mark in a non-pejorative way? Also is Aragon’s finding on how to “maximize” protein intake mean that it is measurably significant or just maximized yet in the scheme of things not so?

  • Your videos are absolutely fantastic, i cant say how thankfull i am for all free great content you put on youtube that helped me to fix my physique. Thank you.

  • does this idea then negate the idea of ingesting HIGH GI carbs post workout for the purposes of spiking insulin and thus instigating muscle protein synthesis? If so Jim Stoppanni’s gummy bear bag is going to pop

  • Very good vid,i also don’t believe in that “window”but i take my vegan proteinshake directly when ivget home from the gym because it became a habit,but if i would miss it i wouldn’t make a fuzz about it.That habit just helps me to make sure that i reach my protein level for the day.Food should be your main protein source i guess and the protein sources should be choosen wisely.

  • One question I still have is, what role do carbohydrates play following a workout? I have always found that idea about getting in some high glycemic carbs to hold true…unless that’s also bro science?

  • Just be like Scooby do all of your videos with your shirt of that’s how you will draw a great viewing audience it really works for Scooby

  • Thanks Man. I was just wondering about the timing thing. Perfect Vid and Perfect timing for me. You have taken weight off of my shoulders. Keep up the knowledge for those of us who do not have time or are just too lazy and or dumb to do the book work ourselves. Great channel. So glad i found Athleanx then Alan Roberts who then mentioned you. You 3 guys are Best of the best. Thank You!!!

  • I almost bought into this at first when I began. I do see guys bust out huge tubs of protein at the gym when they’re done. I just smile to myself. Guess if it makes them happy…

  • hahaha. I think we’ve all done a bit of the ol’ Johnny big balls mate 😉 Especially because a decade of so ago (and still until quite recently) the need for immediate protein intake PWO was considered axiomatic lore for so long. Don’t get me wrong, i also enjoyed/looked forward to a chocolate shake immediately after finishing training, like some sort of miserable treat but life is certainly much easier without the protein timing fixation!

  • Another great video! I actually took a course called “Science of Exercise” through Coursera about a year ago with a professor at the University of Colorado Boulder.
    He was more or less pushing the concept of an anabolic window, saying that you should eat protein 1-2 hours post workout for “optimal” results, although I think he acknowledged the 24-hour window of increased sensitivity.
    Is there any truth to this claim that the sensitivity starts off strongest in the first few hours and the effect lessens over the allotted 24 hours? Or would it be an insignificant difference?

  • Such a great video, as usual.

    I literally had a friend call me with this question, and since I didn’t know the answer I looked it up on your channel and here it was. Thank you for providing quality information!

  • considering if any of these bros stayed awake during biology class they would have know that it takes hours for food to pass through your digestive system and gets absorb into your body, they would have come to the conclusion that what they are spouting is vinces level of stupid.

  • guys im from brazil and i think i didnt understand it very well. So later my 50 min training at the gym, i normally have a shake with 60gr of high glycemic carb immediately after training. Later 40/50min i drink my protein shake with water, and then 1h later i have a solid meal, with protein, carbs and fat. The video said that i should stop use carb after traning and go for protein instead? Here my friends spoke that when u finish ur traning, u body need carbs and energy, so if u just use whey protein or w/e, it gonna transform it to energy, so better drink a high glycemic carb then later a shake with protein. I hope u guys understand my question. sorry for my bad english, im trying my best haah

  • I particularly liked your tone when you said “as I explained in my previous video.” It basically implied “you children need to pay better attention so I don’t have to stop repeating myself.”

  • Is there a lower limit to how close a meal is to the workout? At that point is it just personal preference or is there a methodology as to why you would or wouldn’t do it?

  • Good information. I workout at 4am. The only thing I take before is preworkout drink and that’s just to wake me up. I have a desk job so I try not to eat until 11 am. Then I try to eat something every few hours but stop by 8 pm (since I’m in bed by 9). I haven’t really noticed muscle loss so I guess this works for me.

  • I take protein after a workout, But that’s because of my schedule. Always felt like there was an opportunity cost. I’m getting protein but my blood is more into the muscle and not the digestive system. But I have enough to think about already and can live with the Consequences.

  • But my brofessor told me I need to eat during my workout to maximize effectiveness and drink my body weight in protein every hour or I’ll go catabolic

  • Thanks. I always considered that BS, because it collides fundamentally with the statement “your muscles will grow in the resting periods of the next 24 (or if you’re lucky 48) hours. It also collides with the fact that that it takes time to digest things, and that this time depends on the individual and the post workout meal. So i can imagine it replenishes the muscle glycogen stores faster, but does that make any difference if they are replenished right after workout or later? I dont think so.

  • I know this is about work outs, but what about people with rough jobs who spend all day doing the same movements. Is there something to help their muscles to regenerate? more for soreness than esthetics

  • I do the 16/8 Intermittent fasting diet, and I eat a small meal right after I workout at the end of my fasts which often don’t have too much protein. I then eat a larger meal around an hour afterword, so am I doing enough to get gains?

  • So it is way more important to be consistent than the Timing of your Nutrition just like you and several other Youtubers and Coaches teach us. In my case, i usually have my breakfast at 7-9 and my next bigger meal around 12. My preworkout meal (usually just some fruits, and sunflower seeds) will be around 15:30. At around 16 i usually hit the gym. The time i get home (around 18) i just take my Protein shake and go to bed at 22-23. This way i manage to stay on a good caloric deficit for almost a year now and lost consistently fat and was still able to gain some muscles as well. I think being able to follow a good Nutritionplan in the long run is the most important part for changing our body and keeping it the way we want

  • I’ve also noticed one interesting thing when I finally found out that an anabolic window is a myth since you will become much less stressful about it, you’ll gain more muscle from just the fact that you are getting less psychological stress during the workout days.

  • I take protein before and after working out. But it’s because I have trouble with low bold sugar. Get kinda wobbly if I don’t do this.

  • A serious question: sex is also an exersise, but it seems to be a taboo topic in all fitness channels. So, the question is, when is it ok to have it in relation to a daily routine exersise and what do we need to know, in terms of nutrition?

  • Thank you very much for your videos!

    As someone who is very early on in his training in hopes of getting through his PRMC, you have gave me a lot to work on and push for! Thanks

  • Love the content. Could you make a video on the true benefits of Intermittent Fasting please? You’ve already mentioned Fasting doesn’t help when it comes to fat loss, and doesn’t particularly help with regard to building muscle. Does fasting have any benefits? Thank you ��

  • Great stuff, but really if you are going to provide information, don’t start by trying to mislead for a third of the time beforehand, (with a study that had a flawed argument you were aware of but didn’t reveal until after), it just makes the info generally untrustworthy and makes it hard to remember what you say because we have to bear in mind that you are going to show soon after that actually you were misleading people earlier in the video

  • I think whey protein shake post workout is good to maximize muscle growth. Go watch Dave Palumbo seminar about carbs. Muscles are breaking down post workout so it makes sense to give our body the tools it needs to repair fast which is through a shake. You don’t have to do a shake post workout if you don’t want to but I believe it maximizes muscle growth. Of course you will still grow without a shake post workout if you have a solid diet and training program.

  • Hey I don’t know if you already made a video about lactic acid. If you do could you please point me the video or could you address it? Hypertrophy, metabolic, eccentric portion of exercises are great for muscle development but I can’t seem to find anything positive but negative about lactic acid, which is a burning sensation during a workout(If you do high volume in a bicep workout, you feel that your bicep are on fire and needs “breathing”). Does this enhance or suggest a positive muscle development instead of a byproduct which only causes fatigue? If it only fatigues, it means in the long run you’ll be able to lift less and do less volume and that prevention of lactic acid is suggested. Thank you for your time and understanding!

  • your right collarbone is lookin JOOCY matty….i have the same problem with my left pec. maybe its just the lighting in this vid. reguardless my biggest muscle imbalance is the difference between my pecs, by far

  • I know this is about work outs, but what about people with rough jobs who spend all day doing the same movements. Is there something to help their muscles to regenerate? more for soreness than esthetics

  • Thank you Matt.  I’ve watched several videos, found by “accident”:), and it has been so helpful, this one included.  And WOW, your body is very very inspiring! Hope to look like you:)

  • Looks like this video was dead on.  Alan Aragon and his team just posted two enormous meta-analysis studies that the timing isn’t close to as important as the total number.  Good work!

  • is it advisable to mix the carb powder with the whey protein isolate and glutamine drink after a workout or game?? what about before a workout or game.. right now i have whey protein (mixed with with water) bannana and 1/3 cup of oatmeal (mixed with water) and after workout and games i have whey protein isolate wiht glutamine (mixed in water) then about an hour after that i have 4-5 egg whites, slice of turkey bacon and 1/2 cup of oatmeal (mixed with water) with cinnamon. Should i do anything additional or different??

  • Haha when they are more personal / direct I try, but if they are simple I always read but dont always respond! Its hard to keep up im a busy dude!

  • well said. i appreciate your non-bs approach. can you do a video on how to do unsupported weighted sissy squats with dumbells, please?

  • thats fine honestly, I tend to eat sooner rather than later, for some reason I always enjoyed a shake post workout but never stress over time.

  • what do you think of body beast? i don’t believe in the whole 90 days to a bodybuilder look,but they do use a lot of unique training methods. i will be starting in a week or two.

  • Matty, you’re such a sincere and nice guy. Your videos have great information, you’ve got a great attitude. Keep doing what you’re doing and we’ll keep watching. I’m older than you but “when I grow up I wanna be just like you”. Lol

  • Nice video! Really good points here! Personally it’s always been convenient for me to eat dinner about 20-30 minutes post exercise just bc of when I work out. Really interesting stuff, though. I always thought it seemed too good to be true that eating within that window is some sort of trick to maximize gains.

  • yeah Matt Fusaro, I hate the fact how some people are so worried about “how much time should u be in the gym”. Its up to you and how your body is feeling (not dehydrated or weak or whatever), there is no “no more than 1 hour or ure going straight to KATABOLIC HELL!”:D

  • Haha when they are more personal / direct I try, but if they are simple I always read but dont always respond! Its hard to keep up im a busy dude!

  • Great stuff, but really if you are going to provide information, don’t start by trying to mislead for a third of the time beforehand, (with a study that had a flawed argument you were aware of but didn’t reveal until after), it just makes the info generally untrustworthy and makes it hard to remember what you say because we have to bear in mind that you are going to show soon after that actually you were misleading people earlier in the video

  • I tend to have a post workout meal, maybe half an hour after, but that’s only beacuse I don’t know what the next several hours involves, I can forget to eat for many hours sometimes or I just become busy

  • It makes chuckle every time I see a gym bro running to his locker and start getting the shake and powder going in such a hurry. I haven’t had a shake in ages and I only do it due to its convenience or lack of time to eat an actual meal.

  • Where do you get hours and hours for digestion? It depends on the protein and whether the protein is consumed with digestive enzymes. Whey protein should take 1-2 hours to digest and absorb 16-20 grams. Also, what about insulin? After working out, glucose transporters move to the surface of cells to shuttle in glucose without the need for insulin, keeping growth hormones high since insulin would be antagonistic to growth hormone.

  • Matty, I have been away from your videos for awhile dealing with some personal stuff but upon returning it is really noticeable that you are getting bigger and more ripped. I love it.

  • You don’t need a tan! You look fine just the way you are….. Having a tan is unhealthy, unless it is a spay on tan…:+)) It is great to see a shirtless video, tan or no tan buddy…..

  • I always felt the post workout protein thing was a little overblown. It seemed like the proponents seemed to believe the protein is in your muscles within minutes of eating…and doesn’t sit in your intestines for 24-48 hours.

  • ive noticed since channels like yours, ogus, campbell, etc… i’ve heard these myths less and less. Just wish i could do somthing along the lines of you guys:/ Keep it up man!!!

  • ROFL at “people bring 5lbs tub of protein as soon as they drop the weights” people RELAX, as long as you hit you’re macros at the end of the day IT DONT [email protected]##@@#

  • Let’s make a rough comparison here. Your car doesn’t care if you fill it up with fuel before, after or during a drive. Just need plan accordingly to have what it needs to get there!

  • The seven greek pillars of wisdom sum up the scientific pursuit of truth for at least myself. The last seven videos of V-shred sum up the pursuit of stupidity.

  • You’ve won me over Matt. Big thanks from Scotland.

    I like to be reminded to not major in the minors. It seems like everyone I train with wants to talk analytical shit about meal-timing, protein synthesis, and god knows what in between sets. Shuddup and lift, fool.

    Ultimate Warrior was ranting about this too. A very muscular man!:-O

  • I workout fully fasted early morning after 16 hours, then not even hungry till about an hour after finishing, i find exogenous ketones great for suppressing appetite if i want to keep fasting! I have not lost muscle, only added muscle and lost fat! Muscle synthesis is highest about 24-36 hours after a resistance workout which dispells the bro science rubbish about protein immediately afterwards!

  • It’s true a lot of people promoting post workout protein are in the fitness industry. Whether they are directly selling their products or the ones that might have chances to work with other fitness companies, bodybuilders especially, they all claim that there is “no drawback”.
    They don’t want us to find out the truth because it will hamper the protein supplement market to some degree.

  • i looooooooooooooooooooove this channel! have to say it again.
    if my english was better i could explaine it better to you. i like your attitude and the way you present your knowlege.

  • Another interesting video I realized my macro tracking app might be shorting me on protein. In looking into it a bit, I found a bunch of references to this 30 minute window.

  • Awesome video. I was wondering if you could cover sugar and your thoughts. Jeff Nippard did a debunked series on sugar and I wanted to know if you had looked into this issue as well and what your thoughts were.

  • Also guilty a few decades ago of the immediately following last set with protein drink. Did you use the word “chronic” at 4″05 mark in a non-pejorative way? Also is Aragon’s finding on how to “maximize” protein intake mean that it is measurably significant or just maximized yet in the scheme of things not so?

  • I take protein after a workout, But that’s because of my schedule. Always felt like there was an opportunity cost. I’m getting protein but my blood is more into the muscle and not the digestive system. But I have enough to think about already and can live with the Consequences.

  • Come on James you can’t be serious can you.
    Are you tell me your more knowledgeable then Dom aka the Brofessor
    No ones ever going to bye that one….

  • hey man.I got a quesion.when people cutting they will have a refeedday.My quesion is when people bulking schould they have a day to eat less?

  • Your videos are absolutely fantastic, i cant say how thankfull i am for all free great content you put on youtube that helped me to fix my physique. Thank you.

  • Nice video as always.
    Do you have any information about early morning training for those doing Intermittent Fasting. Say your doing a 16 x 8hr daily fast, last meal is 7:00pm and you train for 45min starting 5:00am. The training regimen is for hypertrophy with next meal at 11:00am. Would IF counterproductive to you gains sense your essentially not have a Per or Post workout meal?

  • what do you think of body beast? i don’t believe in the whole 90 days to a bodybuilder look,but they do use a lot of unique training methods. i will be starting in a week or two.

  • Just be like Scooby do all of your videos with your shirt of that’s how you will draw a great viewing audience it really works for Scooby

  • I sip raw vegan-friendly puréed organic grass fed beef placenta in between reps. It is the very best supplement I have ever found for maximizing strength-based hypertrophy.

  • Bro thanks for these videos really loved them and can really see myself building up and your videos help alot in it. thanks again.

  • I eat.8 to 1g/lb every day. I have a bit right after I exercise but I don’t really think of post workout meals as needed. I’m hungry after I lift so I eat.

  • Bro your content is really great and helpful atleast yor not send the information available on google like other youtubers.Keep going.Best luck

  • What do you think of Thomas Delauer saying workout in the morning fasted, then keep fasting till the evening, or at least a few hours, to ride the fat burning wave, effective for fat loss goals instead of hypertrophy?

  • I take a shake immediately after working out because I cannot workout on a full stomach. I’m really hungry after working out. The shake will tie me over until my next meal.

  • Hi James I really like your content. I have a Question

    Q: What is your opinion/Literature on Concurrent periodization as the base of a programming?

  • Video request/topic idea: Ben Pakulski from the channel MI40 Muscle Intelligence
    has a video called “Training with Free Weights vs Machines” in which he makes the argument that free weights do not help building stabilizing muscles. That came as a bit of a shock to me, both from what I’ve read and heard in the past and my own personal experience. Would love to hear James’ take on the subject.

  • What do you think of Thomas Delauer saying workout in the morning fasted, then keep fasting till the evening, or at least a few hours, to ride the fat burning wave, effective for fat loss goals instead of hypertrophy?

  • I’m completely new to weightlifting and just started in April. I made a lot of beginner mistakes and fell for some marketed BS. It started to discourage me when I didn’t see results. However, I stumbled across your channel a few weeks ago and I’ve been re invigorated to keep pushing. Your material is super transparent, easy to understand, and well presented. Although I’ve learned that getting the body I want is going to take a lot more work than I thought, I feel really motivated now, as I feel I have a much better approach. All this to say, thank you! Keep it up, it really helps people like me out.

  • Great info as always. I train fasted. Not because I believe in it, it’s just the way my schedule works out. I’m at the gym by 5 am and eating at that time isn’t handy. I take my shake about 20 mins after working out but again, it’s for convenience. Although it suits me nicely since I have had trouble with low bood sugar in the past.

  • That was really a great video thanks for the info you get tired of the videos of people just being for and against in arguing instead of just giving all the information and facts once again great info keep them coming

  • I’ve always told people that stress meal timing to just get nutrition within a reasonable time frame.

    I’ve managed to get into and maintain a decent physical condition in the last four years and I’ve been intermittent fasting through the last three years of it.

  • Your channels name should be called the missing link. It accurately links Between the academy of factual science & dumming it down for average joes who specialise in different fields other then fitness. Cheers mate

  • Also if you train fully fasted then you have higher GH levels and test levels which have a greater muscle protection and sparing effect!!

  • I like to have a meal asap post workout because I’m usually starving after lol. I like to have a balanced meal after a well just to make sure my body gets the proper mocronitients it needs since I train with higher volume. Great video james!

  • I see quite a bunch of similarities between Jeremy and Jeff Nippard. The way Jeremy uses some sentences gives me an idea he is also a fan of Jeff

  • I got used to eating about 1hr before workout and 1hr after and highly recomend for others to try it as well. Eating like that keeps your energy up during the workout without a feeling of being too full. It also takes away the feeling of hunger right after the workout, so you can come home with something else than food in you mind

  • I eat fruit directly before my workout, and then whey isolate post, with a kiwi. I’m sure I could change this in any way I’d like and it’d be the same. I eat two meals later on. No difference.

  • I agree, I’ve never had a, “post workout shake” after a lifting session for the purpose of an anabolic window. However, I do consume a preworkout meal about 2 hours prior to a session, simply for a better pump and more intensity during the session. For me of course, as long as I consume more calories than I burn per day, I put on stregth and mass. It’s simple stupid.

  • guys im from brazil and i think i didnt understand it very well. So later my 50 min training at the gym, i normally have a shake with 60gr of high glycemic carb immediately after training. Later 40/50min i drink my protein shake with water, and then 1h later i have a solid meal, with protein, carbs and fat. The video said that i should stop use carb after traning and go for protein instead? Here my friends spoke that when u finish ur traning, u body need carbs and energy, so if u just use whey protein or w/e, it gonna transform it to energy, so better drink a high glycemic carb then later a shake with protein. I hope u guys understand my question. sorry for my bad english, im trying my best haah

  • The people that started this myth took the real energy replacement window for training more than once per day and incorrectly applied it to the anabolic process!
    They then used this incorrect information to sell absolutely worthless post workout protein supplements.

  • Probably true but I seem to feel a bit better having a shake straight after a workout and if it’s all in my head then hey that’s still a win in my book

  • Nice video! Really good points here! Personally it’s always been convenient for me to eat dinner about 20-30 minutes post exercise just bc of when I work out. Really interesting stuff, though. I always thought it seemed too good to be true that eating within that window is some sort of trick to maximize gains.

  • I want to thank you for all the work you put in your videos. Channels like yours and AthleanX make my life easier and save me a lot of time and money that i would otherwise spent researching for myself. I also have a request if you do not mind. Can you review the Optimum Nutrition Gold Preworkout, Whey Gold Standard and Caseine Gold standard? Are they quality looking at the composition? The reason i ask is that they are the closest match to everything you said in earlier videos, but they are also the most expensive on the market.

  • Makes sense. From my running experience, if I don’t replenish carbs reasonably quickly after I finish a long run (2+ hours) then I start to feel bad, fast, and eating later does not fully make up for this. I usually have a light carb based pre run meal like toast. Shorter runs upto 1.5 hours do not seem to produce the same response. However, I’m not sure if protein would work the same way, I have no real experience of weight training seriously.

  • Well explained and correct.

    People often forget that while training, blood is diverted away from the grastrointestinal system, which means absorption is likely decreased; essentially, you are “pausing” the absorption of nutrients from the pre-workout meal until training has ceased.

  • I’ve always told people that stress meal timing to just get nutrition within a reasonable time frame.

    I’ve managed to get into and maintain a decent physical condition in the last four years and I’ve been intermittent fasting through the last three years of it.

  • James this is off topic but what are your thought on personal training certifications particularly nasm acsm nsca ace? great video!

  • What if I’m in 10%-20% fat and im fasting for 48 hrs and I workout in between the 48hrs without taking any protein, do my muscles grow or I’ll lose it?

  • is it advisable to mix the carb powder with the whey protein isolate and glutamine drink after a workout or game?? what about before a workout or game.. right now i have whey protein (mixed with with water) bannana and 1/3 cup of oatmeal (mixed with water) and after workout and games i have whey protein isolate wiht glutamine (mixed in water) then about an hour after that i have 4-5 egg whites, slice of turkey bacon and 1/2 cup of oatmeal (mixed with water) with cinnamon. Should i do anything additional or different??

  • Most recent studies have shown that as long as you get all your macros in a 24 hour window, protein síntesis Will work equally and that it’s a myth that there’s a time window after working out.

  • I’m completely new to weightlifting and just started in April. I made a lot of beginner mistakes and fell for some marketed BS. It started to discourage me when I didn’t see results. However, I stumbled across your channel a few weeks ago and I’ve been re invigorated to keep pushing. Your material is super transparent, easy to understand, and well presented. Although I’ve learned that getting the body I want is going to take a lot more work than I thought, I feel really motivated now, as I feel I have a much better approach. All this to say, thank you! Keep it up, it really helps people like me out.

  • Bro thanks for these videos really loved them and can really see myself building up and your videos help alot in it. thanks again.

  • Dude were do you get this correct info?? I just ask the biggest guy in my gym to get big..oh shit I am the biggest guy in my shitty gym.lol. awsome info.

  • This whole bullshit is just to sell unnecessary protein powder and shit. Because otherwise building muscle is really really cheap, you don’t even need anything else than your bodyweight.

  • hey Jeremy for someone who does a cardio session post weight training how will the plan work. Meaning will it be ok to consume the protein post a 30 min cardio window or consume the protein and then continue with the cardio session

  • Just reposting old information that ALL the fitness channels under the sun have covered over 5 years ago. Don’t even look like you been working out that long, he’ll you probably learned all your information from those channels. Your channel is unecessary. Your thumbnails look like thumbnails I saw back in 2013 when I first started lifting. I should be calling you v shreds.

  • I see quite a bunch of similarities between Jeremy and Jeff Nippard. The way Jeremy uses some sentences gives me an idea he is also a fan of Jeff

  • I would train at night, not eat anything and go to sleep. No muscle built.

    I have not built any muscle on my regular program so far (I’ve been bodybuilding for years, I would definitely have bigger measurements by now) and the only thing that is different is that I will finish my last food for the day which is actually just peanut butter, I’d wait an hour, train, and go to sleep with no post meal. I have increased in body fat, so I am clearly eating enough. What’s apparent to me is that I probably need to get the post workout meal in. Doesn’t have to be 30 minutes afterwards, but actually get one for crying out loud. So I’m going to go back to being strict with the “window” approach and train in the morning or late morning.

  • The whole thing is a misnomer, and overhyped. The whole concept is derived from the fact that minutes into a fairly vigorous weight workout, whether by volume or intensity, the insulin receptors in skeletal muscles are super sensitized. (Diabetics may have other issues regarding this). This means even among fat-gain prone people, you can consume a much higher amount of high glycemic carbs during this time without worrying about fat gain. I’d imagine protein intake might be a little more efficient then? Maybe. It’s just a tool to help you use carbs efficiently toward muscle glycogen replenishment with minimal fat gain risk. That’s all. It’s in no way “essential”.

  • Great video! I like to workout fasted in mornings. Is it right to have a big dinner the evening before to store up energy in anticipation of a next day workout?

  • i looooooooooooooooooooove this channel! have to say it again.
    if my english was better i could explaine it better to you. i like your attitude and the way you present your knowlege.

  • I was like yeah yeah that’s important the timing and stuff in the summery part, until i saw the 4th point and made a total fool of myself.

  • Makes sense. From my running experience, if I don’t replenish carbs reasonably quickly after I finish a long run (2+ hours) then I start to feel bad, fast, and eating later does not fully make up for this. I usually have a light carb based pre run meal like toast. Shorter runs upto 1.5 hours do not seem to produce the same response. However, I’m not sure if protein would work the same way, I have no real experience of weight training seriously.

  • Brilliant video. Thanks Jeremy! Even after training for over 5 years, I still wasn’t 100% sure on the anabolic window. This has cleared things up for me!

  • hey Jeremy for someone who does a cardio session post weight training how will the plan work. Meaning will it be ok to consume the protein post a 30 min cardio window or consume the protein and then continue with the cardio session

  • Looks like the only thing that matters is total protein intake splitted evenly in a day:-) just make sure that your body is getting protein at all time through the day.

  • College is a good idea, but if you’re going in as General Duties marine, not an officer, you shouldn’t stay in college to long, you should be looking to be going in at around 18-19

  • I do cardio after weight training. Should I have protein shake before cardio or after cardio? If I take my shake after cardio, do I lose that “immediately after workout” effect?

  • This was informative, thank you. How applicable is this and other fitness advice for people who are far from peak fitness and are just trying to be healthier without necessarily pushing themselves to almost athlete levels?

  • can you do a video on somoatypes. Because I have no idea if they actually change what workouts/diets I should be doing for muscle growth

  • Isn’t there a conflict with the After-Burn theory if you do Fat-Loss AND Muscle Growth? Fat-Burn After Training says, nothing but water for 2-3 hours after training. Doesn’t a protein shake hinder this effect?

  • Jeremy, would enjoy seeing a video discussing which body parts should be grouped into the same workout days versus which should not. For example, Day 1 chest, shoulder, tricep, Day 2 back, bicep, legs, etc. Great videos!

  • I am really wanting to start a YouTube channel eventually to do with fitness and personal training, creating website etc. I am not qualified yet as I’m going to college in September. I am 19, 20 in march. I’m not sure if it’s a great idea to wait until I’m qualified and experienced in personal training as it could be 2-3 years. What type of videos would be a good idea to do for now so I can have the YouTube name and build a good following. I don’t really think it’s a good idea to be giving advice yet as I’m not properly qualified. I also don’t know what too do as I don’t have WiFi at my house, so when I do finish college and get experience like a year’s worth or 2, should I rent a CHEAP Flat and get internet or save up for a MORTGAGE and put money down and pay that off every month. Could somebody please help? I would really appreciate it thank you.I don’t know what’s best as I’ve heard once you start renting, it’s like a never ending “suckas” game as you keep paying people every month and can’t save enough for house….. Many thanks!

  • Nice video as always.
    Do you have any information about early morning training for those doing Intermittent Fasting. Say your doing a 16 x 8hr daily fast, last meal is 7:00pm and you train for 45min starting 5:00am. The training regimen is for hypertrophy with next meal at 11:00am. Would IF counterproductive to you gains sense your essentially not have a Per or Post workout meal?

  • I agree, I’ve never had a, “post workout shake” after a lifting session for the purpose of an anabolic window. However, I do consume a preworkout meal about 2 hours prior to a session, simply for a better pump and more intensity during the session. For me of course, as long as I consume more calories than I burn per day, I put on stregth and mass. It’s simple stupid.

  • Love the video and really gives a great insight.

    By the way, what do you think about the immediate replenishment of your glycogen post-workout? I’ve read somewhere that in order to have the regeneration process to start, you have to first replenish your glycogen in muscles. That is why there was recommended to eat a banana after the workout or eat some portion of simple carbos or don’t eat at all if you were drinking sweet isotonic drinks during the workout.

    It’s also interesting for me from the dieting perspective when you are in deficit to eat that banana post workout or not? Or just focus on the high quality proteins and just forget about simple carbos while you’re getting rid of the fat. And while we are talking about diet protocols should you actually feel hungry when you are cutting? I personally think not, since I’ve been lately doing Jeff’s AX-1 program while simply eating high quality, nutritional food, losing fat successfully, but I’m curious about your opinion regarding these two cases.

  • I have been searching for a knowledgeable video on this! I lift at 0430 but don’t eat breakfast until 1000. I am not a fan of all the junk in protein shakes and prefer real food. This makes me feel like as long as I keep my protein sources quality and early on that I can grow the muscle I need to stay out of a nursing home when I’m old and grey!

  • Blah Blah Blah…now let’s see you lift. Dude got no triceps development. Narrow shoulders. Little arms…he knows he’s stuff though..

  • Well that doesn’t really apply if you’re wanting to use glucose insulin Spike to shuttle amino acids into your pumped up glycogen absorbing muscles??

  • But thinking about it, that raises for me another question. If the “your muscles will grow in the resting periods of the next 24 hours” statement is true, that would mean that the actual muscle building takes place in a state of low insulin and elevated growth hormone at night… if thats true, how important is the whole insulin thing?

  • Hi, could you please do a review on the youtube channel Buff Academy? It’s mainly a Calisthenics channel, but it also offers nutrition guidance and workout motivation. What is worrying me is that this channel has a lot of following in Latin America (1 million of subs) and the guy makes some claims about nutrition and training volume that disturbs me. It may be me, but I don’t think he is giving correct advice sometimes. Hope you could check it out, videos have english subtitles.

  • Love your videos Jeremy! Best out there, for certain. I have made so much improvement with the help of your research-based tutorials.

  • I like to think of it as your body will take what it wants and needs, when it wants or it needs to and store or pass what it wants, when it wants.

  • This whole bullshit is just to sell unnecessary protein powder and shit. Because otherwise building muscle is really really cheap, you don’t even need anything else than your bodyweight.

  • does this idea then negate the idea of ingesting HIGH GI carbs post workout for the purposes of spiking insulin and thus instigating muscle protein synthesis? If so Jim Stoppanni’s gummy bear bag is going to pop

  • Love the content. Could you make a video on the true benefits of Intermittent Fasting please? You’ve already mentioned Fasting doesn’t help when it comes to fat loss, and doesn’t particularly help with regard to building muscle. Does fasting have any benefits? Thank you ��

  • Matty, I have been away from your videos for awhile dealing with some personal stuff but upon returning it is really noticeable that you are getting bigger and more ripped. I love it.

  • Do u personally take 2 scoop of whey protein and creatine right after u done training? Do u take ur shake to the gym or wait to get home and do it at home

  • Thanks Man. I was just wondering about the timing thing. Perfect Vid and Perfect timing for me. You have taken weight off of my shoulders. Keep up the knowledge for those of us who do not have time or are just too lazy and or dumb to do the book work ourselves. Great channel. So glad i found Athleanx then Alan Roberts who then mentioned you. You 3 guys are Best of the best. Thank You!!!

  • Probably true but I seem to feel a bit better having a shake straight after a workout and if it’s all in my head then hey that’s still a win in my book

  • but what we don’t understand is that workouts activate sympathetic nervous system, it’s important to calm body down and activate parasympathetic nervous system or the protien will not be absorbed wel.

  • I always wondered how your body knows when the workout is over…how does the clock start? My body doesn’t know if I’m still in the gym or riding my bike home. What if I walk the dog when I get home..has the clock started? That said, I drink a protein mix with pure dextrose in the parking lot immediately post training. I like the convenience and it keeps me on my macros..it works for me.

  • The seven greek pillars of wisdom sum up the scientific pursuit of truth for at least myself. The last seven videos of V-shred sum up the pursuit of stupidity.

  • considering if any of these bros stayed awake during biology class they would have know that it takes hours for food to pass through your digestive system and gets absorb into your body, they would have come to the conclusion that what they are spouting is vinces level of stupid.

  • The whole thing is a misnomer, and overhyped. The whole concept is derived from the fact that minutes into a fairly vigorous weight workout, whether by volume or intensity, the insulin receptors in skeletal muscles are super sensitized. (Diabetics may have other issues regarding this). This means even among fat-gain prone people, you can consume a much higher amount of high glycemic carbs during this time without worrying about fat gain. I’d imagine protein intake might be a little more efficient then? Maybe. It’s just a tool to help you use carbs efficiently toward muscle glycogen replenishment with minimal fat gain risk. That’s all. It’s in no way “essential”.

  • I particularly liked your tone when you said “as I explained in my previous video.” It basically implied “you children need to pay better attention so I don’t have to stop repeating myself.”

  • I’ve also noticed one interesting thing when I finally found out that an anabolic window is a myth since you will become much less stressful about it, you’ll gain more muscle from just the fact that you are getting less psychological stress during the workout days.

  • Good information. I workout at 4am. The only thing I take before is preworkout drink and that’s just to wake me up. I have a desk job so I try not to eat until 11 am. Then I try to eat something every few hours but stop by 8 pm (since I’m in bed by 9). I haven’t really noticed muscle loss so I guess this works for me.

  • I got used to eating about 1hr before workout and 1hr after and highly recomend for others to try it as well. Eating like that keeps your energy up during the workout without a feeling of being too full. It also takes away the feeling of hunger right after the workout, so you can come home with something else than food in you mind

  • College is a good idea, but if you’re going in as General Duties marine, not an officer, you shouldn’t stay in college to long, you should be looking to be going in at around 18-19

  • I tend to have a post workout meal, maybe half an hour after, but that’s only beacuse I don’t know what the next several hours involves, I can forget to eat for many hours sometimes or I just become busy

  • Great point on the absorption front. It’s too easy to get wound up in minutia. There is a bigger picture, even a lifelong picture keeping up a fitness lifestyle. You can afford to relax a little. Great video Matty!

  • Heard in a podcast collegiate s&c coaches makes athletes take after cause people will just forget about it. Most of the time it’s just the convenience since if people are rushing back to work they might just completely forget about taking in protein.

  • So it is way more important to be consistent than the Timing of your Nutrition just like you and several other Youtubers and Coaches teach us. In my case, i usually have my breakfast at 7-9 and my next bigger meal around 12. My preworkout meal (usually just some fruits, and sunflower seeds) will be around 15:30. At around 16 i usually hit the gym. The time i get home (around 18) i just take my Protein shake and go to bed at 22-23. This way i manage to stay on a good caloric deficit for almost a year now and lost consistently fat and was still able to gain some muscles as well. I think being able to follow a good Nutritionplan in the long run is the most important part for changing our body and keeping it the way we want

  • Thank you Matt.  I’ve watched several videos, found by “accident”:), and it has been so helpful, this one included.  And WOW, your body is very very inspiring! Hope to look like you:)

  • will we ever get a peer review on a strongman yt channel like brian alsruhe? would love to know your opinion on his training methods etc

  • A serious question: sex is also an exersise, but it seems to be a taboo topic in all fitness channels. So, the question is, when is it ok to have it in relation to a daily routine exersise and what do we need to know, in terms of nutrition?

  • Thank you very much for your videos!

    As someone who is very early on in his training in hopes of getting through his PRMC, you have gave me a lot to work on and push for! Thanks

  • But my brofessor told me I need to eat during my workout to maximize effectiveness and drink my body weight in protein every hour or I’ll go catabolic

  • so do you think that eating a pre workout meal 0-3h before ( depends on size meal) and then eating again 0-3h after the workout is ok or do you suggest eating sooner?

  • hahaha. I think we’ve all done a bit of the ol’ Johnny big balls mate 😉 Especially because a decade of so ago (and still until quite recently) the need for immediate protein intake PWO was considered axiomatic lore for so long. Don’t get me wrong, i also enjoyed/looked forward to a chocolate shake immediately after finishing training, like some sort of miserable treat but life is certainly much easier without the protein timing fixation!

  • I take protein before and after working out. But it’s because I have trouble with low bold sugar. Get kinda wobbly if I don’t do this.

  • Another interesting video I realized my macro tracking app might be shorting me on protein. In looking into it a bit, I found a bunch of references to this 30 minute window.

  • Let’s make a rough comparison here. Your car doesn’t care if you fill it up with fuel before, after or during a drive. Just need plan accordingly to have what it needs to get there!

  • can you do a video on somoatypes. Because I have no idea if they actually change what workouts/diets I should be doing for muscle growth

  • Looks like this video was dead on.  Alan Aragon and his team just posted two enormous meta-analysis studies that the timing isn’t close to as important as the total number.  Good work!

  • I love the way you think outside the box. Very interesting point of view. There is evidence and studies (although with flaws) show that a protein shake = more muscle post w /o. It would be great if you provide us some evidence backing up your claim.thx bro!

  • You literally made this exact video like a year ago already. Stop milking the same facts for multiple videos. I’ve noticed this a lot with your videos in general.

  • I workout fully fasted early morning after 16 hours, then not even hungry till about an hour after finishing, i find exogenous ketones great for suppressing appetite if i want to keep fasting! I have not lost muscle, only added muscle and lost fat! Muscle synthesis is highest about 24-36 hours after a resistance workout which dispells the bro science rubbish about protein immediately afterwards!

  • I do the 16/8 Intermittent fasting diet, and I eat a small meal right after I workout at the end of my fasts which often don’t have too much protein. I then eat a larger meal around an hour afterword, so am I doing enough to get gains?

  • I feel so bloated whenever I have protein shake post workout. So I stopped taking it immediately after. Started taking it with a meal an hour or so later. Also switching to a vegan protein powder (although a little expensive) helped a lot with bloated feeling.

  • Matty, you’re such a sincere and nice guy. Your videos have great information, you’ve got a great attitude. Keep doing what you’re doing and we’ll keep watching. I’m older than you but “when I grow up I wanna be just like you”. Lol

  • Blah Blah Blah…now let’s see you lift. Dude got no triceps development. Narrow shoulders. Little arms…he knows he’s stuff though..

  • yeah Matt Fusaro, I hate the fact how some people are so worried about “how much time should u be in the gym”. Its up to you and how your body is feeling (not dehydrated or weak or whatever), there is no “no more than 1 hour or ure going straight to KATABOLIC HELL!”:D

  • I also fell for this bro:(
    Hahaha, Matty I was wondering though, could you PLEASSSEEEEEEE make a video on how many sets (or if you count in reps) you should do per week for a proper routine? I do like 18 sets per muscle group per week (divided over 2 sessions each). Care to let us know!!:)

  • Another great video! I actually took a course called “Science of Exercise” through Coursera about a year ago with a professor at the University of Colorado Boulder.
    He was more or less pushing the concept of an anabolic window, saying that you should eat protein 1-2 hours post workout for “optimal” results, although I think he acknowledged the 24-hour window of increased sensitivity.
    Is there any truth to this claim that the sensitivity starts off strongest in the first few hours and the effect lessens over the allotted 24 hours? Or would it be an insignificant difference?

  • You presentations are getting better Matty. You feel better prepared and don’t repeat yourself as much. You feel more comfortable here imo. Keep it up brah:)

  • hey man.I got a quesion.when people cutting they will have a refeedday.My quesion is when people bulking schould they have a day to eat less?

  • Hey I don’t know if you already made a video about lactic acid. If you do could you please point me the video or could you address it? Hypertrophy, metabolic, eccentric portion of exercises are great for muscle development but I can’t seem to find anything positive but negative about lactic acid, which is a burning sensation during a workout(If you do high volume in a bicep workout, you feel that your bicep are on fire and needs “breathing”). Does this enhance or suggest a positive muscle development instead of a byproduct which only causes fatigue? If it only fatigues, it means in the long run you’ll be able to lift less and do less volume and that prevention of lactic acid is suggested. Thank you for your time and understanding!

  • One question I still have is, what role do carbohydrates play following a workout? I have always found that idea about getting in some high glycemic carbs to hold true…unless that’s also bro science?

  • I eat fruit directly before my workout, and then whey isolate post, with a kiwi. I’m sure I could change this in any way I’d like and it’d be the same. I eat two meals later on. No difference.

  • Do u personally take 2 scoop of whey protein and creatine right after u done training? Do u take ur shake to the gym or wait to get home and do it at home

  • This was informative, thank you. How applicable is this and other fitness advice for people who are far from peak fitness and are just trying to be healthier without necessarily pushing themselves to almost athlete levels?

  • I almost bought into this at first when I began. I do see guys bust out huge tubs of protein at the gym when they’re done. I just smile to myself. Guess if it makes them happy…

  • ROFL at “people bring 5lbs tub of protein as soon as they drop the weights” people RELAX, as long as you hit you’re macros at the end of the day IT DONT [email protected]##@@#

  • Brother many youtube channels are saying that soy protein isolate causes man boobs and raises estrogen hormone in body. Can you please review this brother. Are we being given falso info so that market lf whey protein gets increased.

  • Thank you for the great video James and for debunking this ancient myth. The secrete to accelerated growth is the “post nap anabolic window” 😉

  • well said. i appreciate your non-bs approach. can you do a video on how to do unsupported weighted sissy squats with dumbells, please?

  • It’s true a lot of people promoting post workout protein are in the fitness industry. Whether they are directly selling their products or the ones that might have chances to work with other fitness companies, bodybuilders especially, they all claim that there is “no drawback”.
    They don’t want us to find out the truth because it will hamper the protein supplement market to some degree.

  • Hm yeah, 4 Billion years of evolution of life and you can’t cash your check when you miss to take your post-workout shake in a 45 minute window. What did all those lifeforms do before supplement companies started to sełl protein sups¿.:D

  • Where do you get hours and hours for digestion? It depends on the protein and whether the protein is consumed with digestive enzymes. Whey protein should take 1-2 hours to digest and absorb 16-20 grams. Also, what about insulin? After working out, glucose transporters move to the surface of cells to shuttle in glucose without the need for insulin, keeping growth hormones high since insulin would be antagonistic to growth hormone.

  • Your channels name should be called the missing link. It accurately links Between the academy of factual science & dumming it down for average joes who specialise in different fields other then fitness. Cheers mate

  • I like to think of it as your body will take what it wants and needs, when it wants or it needs to and store or pass what it wants, when it wants.

  • Isn’t there a conflict with the After-Burn theory if you do Fat-Loss AND Muscle Growth? Fat-Burn After Training says, nothing but water for 2-3 hours after training. Doesn’t a protein shake hinder this effect?

  • Come on James you can’t be serious can you.
    Are you tell me your more knowledgeable then Dom aka the Brofessor
    No ones ever going to bye that one….

  • It makes chuckle every time I see a gym bro running to his locker and start getting the shake and powder going in such a hurry. I haven’t had a shake in ages and I only do it due to its convenience or lack of time to eat an actual meal.

  • Hm yeah, 4 Billion years of evolution of life and you can’t cash your check when you miss to take your post-workout shake in a 45 minute window. What did all those lifeforms do before supplement companies started to sełl protein sups¿.:D

  • I sip raw vegan-friendly puréed organic grass fed beef placenta in between reps. It is the very best supplement I have ever found for maximizing strength-based hypertrophy.

  • Is it not while we sleep that most of muscle repair happens? So it would make sense that it does not matter if we eat protein after workout but some time before bed so body has material to rebuild when it does it.

  • Looks like the only thing that matters is total protein intake splitted evenly in a day:-) just make sure that your body is getting protein at all time through the day.

  • First off, I Really like your content. Secondly, can we get a video about cardio and it’s effect on metabolism. Or maybe the fear of cardio is justified. Nonetheless, I’m curious:)

  • Brother many youtube channels are saying that soy protein isolate causes man boobs and raises estrogen hormone in body. Can you please review this brother. Are we being given falso info so that market lf whey protein gets increased.

  • I eat.8 to 1g/lb every day. I have a bit right after I exercise but I don’t really think of post workout meals as needed. I’m hungry after I lift so I eat.

  • Bro your content is really great and helpful atleast yor not send the information available on google like other youtubers.Keep going.Best luck

  • Is it not while we sleep that most of muscle repair happens? So it would make sense that it does not matter if we eat protein after workout but some time before bed so body has material to rebuild when it does it.

  • I take a shake immediately after working out because I cannot workout on a full stomach. I’m really hungry after working out. The shake will tie me over until my next meal.

  • Hi James I really like your content. I have a Question

    Q: What is your opinion/Literature on Concurrent periodization as the base of a programming?

  • Awesome video. I was wondering if you could cover sugar and your thoughts. Jeff Nippard did a debunked series on sugar and I wanted to know if you had looked into this issue as well and what your thoughts were.

  • I always wondered how your body knows when the workout is over…how does the clock start? My body doesn’t know if I’m still in the gym or riding my bike home. What if I walk the dog when I get home..has the clock started? That said, I drink a protein mix with pure dextrose in the parking lot immediately post training. I like the convenience and it keeps me on my macros..it works for me.

  • Very good vid,i also don’t believe in that “window”but i take my vegan proteinshake directly when ivget home from the gym because it became a habit,but if i would miss it i wouldn’t make a fuzz about it.That habit just helps me to make sure that i reach my protein level for the day.Food should be your main protein source i guess and the protein sources should be choosen wisely.

  • Great info as always. I train fasted. Not because I believe in it, it’s just the way my schedule works out. I’m at the gym by 5 am and eating at that time isn’t handy. I take my shake about 20 mins after working out but again, it’s for convenience. Although it suits me nicely since I have had trouble with low bood sugar in the past.

  • That was really a great video thanks for the info you get tired of the videos of people just being for and against in arguing instead of just giving all the information and facts once again great info keep them coming

  • will we ever get a peer review on a strongman yt channel like brian alsruhe? would love to know your opinion on his training methods etc

  • Hi Jeremy! I am not sure if you already have done a video but how about doing a video on Ketogenic low-carb diet and working out while being on Keto diet and its impact on workouts and/or muscles?

  • Thank you for the great video James and for debunking this ancient myth. The secrete to accelerated growth is the “post nap anabolic window” 😉

  • Thanks. I always considered that BS, because it collides fundamentally with the statement “your muscles will grow in the resting periods of the next 24 (or if you’re lucky 48) hours. It also collides with the fact that that it takes time to digest things, and that this time depends on the individual and the post workout meal. So i can imagine it replenishes the muscle glycogen stores faster, but does that make any difference if they are replenished right after workout or later? I dont think so.

  • James this is off topic but what are your thought on personal training certifications particularly nasm acsm nsca ace? great video!

  • your right collarbone is lookin JOOCY matty….i have the same problem with my left pec. maybe its just the lighting in this vid. reguardless my biggest muscle imbalance is the difference between my pecs, by far

  • Heard in a podcast collegiate s&c coaches makes athletes take after cause people will just forget about it. Most of the time it’s just the convenience since if people are rushing back to work they might just completely forget about taking in protein.

  • I like to have a meal asap post workout because I’m usually starving after lol. I like to have a balanced meal after a well just to make sure my body gets the proper mocronitients it needs since I train with higher volume. Great video james!

  • Love your videos Jeremy! Best out there, for certain. I have made so much improvement with the help of your research-based tutorials.

  • You presentations are getting better Matty. You feel better prepared and don’t repeat yourself as much. You feel more comfortable here imo. Keep it up brah:)

  • Oddly, I heard it’s better to wait a while after training to eat because of elevated cortisol during training (i.e. Wait for cortisol levels to drop then eat). Does that hold any truth?