New Study Reveals: Is A Protein Shake After Your Workout Really Necessary?
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Protein timing is a common fitness strategy proposed by many fitness exports. The belief is that your muscles are most primed for growth immediately after exercise, and it becomes important to make sure you supply your muscles with sufficient nutrients, like protein, as quickly as you can to maximize muscle growth and adaptation. Although this belief has been contested in the past, it is still very common and even experts that do not fully prescribe to the idea of protein timing still recommend getting at least some protein close to your workout.
A new study, however, seems to challenge this belief once again. And this time it uses a fairly high protein intake that normally observed in people that take fitness seriously. So, would a high protein intake paired with consuming protein immediately after your workout see a boost in gains compared to delaying your protein intake to much later in the day? Let's find out1
#protein #proteintiming #musclegrowth #strength
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Picturefit on CZcams! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
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"Powdery mess on the counter"
I'm so triggered right now 😂😂
I mean, I like a protein shake after my workout, it just feels satisfying and well-earned to down it when I finish my last rep, but I don't delude myself into thinking it'll make a huge difference. And also I make dinner after my post-workout shower and I want to drink the shake before dinner rather than after so I don't ruin the taste of good food with some sketchy chocolate flavor.
personally i can think of many food that are more satisfying and 'well-earned' than a artificially sweeten chocolate protein shake
its like a good routine, i get it,
for me, i workout quite late and i try to not eat after a few hours before bedtime so i workout, shower (cant have back acne sitting in that sweat for too long), then i eat (because i dont want to get full/bloated by drinking the shake first, its already hard enough getting myself to eat normally and enough, not wasting food), then i drink my shake, give it some time to digest then i go to sleep
a good dependable routine with cues, triggers, and rewards personalized to your own liking is always good for consistency
@@lankymario7189 Did you even read the second half of what I wrote?
@@lankymario7189 Fat
SUMMARY: consuming protein 3 hours before and after your workout compared to consuming protein directly before and after your workout makes no difference.
CONCLUSION: this doesn’t mean there is no anabolic window, but it means that you don’t need to rush consuming protein directly after your workout, and can instead wait up to 3 hours.
And could be wider. You're deaf and pretending your bros don't claim you have to take it within 15 minutes of working out, either. Heard that one a few dozen times by now.
Your anabolic window is your lifespan. Don’t overcomplicate things. 😉
The pragmatic studies indicate that muscles are more sensitive to protein synthesis for up to 48 hours following muscle damage (training) on a sliding scale. Just like everything else the body tends not to have on/off switches in body maintenance. For the majority of people just follow your daily macros and you'll be fine. 👍
I always take proteïn right before going to the gym and put a little bit in the drink that I have there. Right after the gym I am never in the mood for proteïn drinks.
I like to come back to your channel from time to time to check out the new studies and bust out the old myths , appreciate your work !
From now on I am going to say that I am a "Resistance Trained Male" instead of "I workout"
This makes so much sense and it’s in line with what I’ve always naturally done. I never feel hungry immediately after a workout so I consume my protein 1-2 hours after and I’ve always made good strength and muscle gains
Don't miss the anabolic window bro, bring your protein shake along with a can of tuna and some eggs to the gym (in tub-a-wear) so you can eat in the lounge right away
Your channel has been a game-changer for my muscle-building journey. Thanks for the incredible tips and motivation! 💪
Great study! Im almost exactly the same diet and training set up as the study group
Another fantastic content.
There is no harm to take protein after workout. Only benefits.
Easiest way to add protein to total protein intake of the day. And I add electrolytes, minerals, creatine there too. Not so hurry to go home and cook.
So of course you take protein after gym.
Many human physiological systems operate on a 24-hour cycle, or generally on a sunrise/sunset pattern. All that really matters is getting sufficient food, water, and rest each day, and your workouts will result in gains over time.
Very cool! The study that showed that 100g of protein can be absorbed efficiently, showed a 20% increase in protein synthesis in the first 4h compared to 25g, I wonder, can a larger volume of protein have any effect?
The huge confounding variable: They gave them protein shakes both before _and_ after
And that leads to the question: Is how quickly you eat protein more important before or after training?
I find before better then after. Before fuels the workout and will continue into after work out. i normaly take a full shake with creatine before and a half a shake after ... about an hour or so after that i have a steak . i hae another shake before bed. thsi has been working well for me. and i know everyone is different
The way it goes is we're more insulin sensitive after a workout, so one would hypothesize that absorption would be better within some proximity.
If one does intermittent fasting from e.g. 10am to 6pm and then has the workout at 8pm, would it be more beneficial to still have a protein meal before going to sleep?
one thing that was missing from this research is what about those who train first thing in the morning (fastes, empty stomach etc..). its seems logical that for them getting the protein and carbs relative clise to the end of the workout is more essential so muscles synthesis will occur at max potential.
do you know if situation like this was covered?
My anabolic window is 24 hours/day. Muscles are always recovering and my body is always processing protein (eat 5-6 times/day with some sort of protein in every meal).
True. They will be recovering most in your sleep so getting that dialed in along with a decent amount of overall protein is a good thing.
So... how bout the protein powder from 2012 thing? I used some that I bought in 2019 and just used it this spring (2024).
Should you have a protein shake on rest days?
What if you don’t eat anything after your workout? Aka workout several hours after your final meal. Will this have negative effects?
I do it cause I intermittently fast and need something after pushing as hard as I do
Now we need the study on glycogen timing after workout. Protein is essential but we get too myopic - muscles need sugar to grow and function also and there is a glycogen window of uptake too
I usually have either some fruit or a teaspoon of raw honey within 30mins post workout for this reason. Felt bettet after doing it and seems to reduce the exhaustion feeling from my workout (morning workout before work)
I always have one after my workout but more because its a convenient time rather than another time in the day.
I have foubd over many years that it can sometimes reduce my soreness especially leg day. I'll keep doing it but yeah its not 100% necessary to rush to down one.
Just be glad that you didn't mess up if you are 3 h late.
I believe protein timing after a workout is only benefical as it helps individuals create a healthy routine with regard to their nutrition. I.e. ensuring they meet their protein needs for the day and/or potentially avoiding eating unhealthy food.
We know creating healthy habits can work best if bolted onto an existing habit/routine thus embedding the behaviour change.
Protein timing doesn’t matter because it takes so long to digest. The anabolic window doesn’t matter because it isn’t possible for our bodies to digest and use that protein I. That time
True. I still find aftet a workout is a convenient time to take it and experience less DOMS when i do. But its not essential.
My protein powder is for when I’m in a rush and know I can’t eat for like 3+ hours after my workout.
I got stuck on why is "curling in front of the squat rack, not a good idea" why isn't it?
A squat rack is for doing squats. You can do curls anywhere.
Just drink a liter of whole milk in the evenning, you should also add some cornflakes as you take cornflakes with milk
I drink it before sleep
Anyone else read about a year ago that the new anabolic window was actually consuming protein 2-3 hours after your workout? The reason was you're supposed to let your body ride the burn without supplementation so it forces the brain to release growth hormone during the that 2-3 hour window.
I’ve always consumed my protein 1-2 hours after my workout for that reason as well as being I don’t feel hungry straight after
lol everyday another study
Actually, everyday has a new study happening, what is a good thing
@@adeamolecram5944 never said it was bad ?but let’s not act like what I said isn’t true lol
@@ParrisCrockett What exactly are you saying?
@@Arbfor I said what I said
welcome to ever-evolving science!
Well, that settles that finally and forever. 🤣🤣🤣🤣🤣🤣
the one about expired protein is so on point! 😂 i feel attacked
true that, i'm sure we all have plenty of half-used jugs laying around lol
I legit feel less sore if I take it after my work out, and it almost never feels sore if I do it.
Oh boy I remember when this became the hot topic in the late 80s the magazines ran 100s of articles on this back in thise days we had no internet or influencers so you had to rely on magazines they swore up and down this was the greatest science ever I can't believe thus is still around but in reality the arguments in the lifting game haven't changed much it's just digital now another one back in those days was should you creatine load for something loke 5 days taking about 20 grams a day for 5 days than a daily dose either before or after lifting I guess the more things change the more they stay the same.
Any other British person caught off guard by "and this study seems like quite a slapper"? Harsh words.
Im embarrassed to say this but 12 years ago i used to heat up my tupperware full chicken and rice and bring it to the gym. Immediately after my workout i would walk out the door eating my food with a plastic fork because i didnt want to miss my anabolic window.
The way bad information permeates throughout time is insane. Aging is wisdom!
Nice
3:20 relatable
I drink my protein shake during workout, I think it gives a nice energy boost and just nice sips through out. THat way I dont have to worry drinking after the workout, everything well prepared before workout.
If it works for you then great. I do mine after as its just convenient. As lkng as you're hitting your daily intake, training hard and sleeping well thats the fundamentals.
What about carb timing?
Never is the best 😂😂😂
The research question isn't really clear. And in the conclusion and discussion they also say that protein intake does enhance muscle growth, because of their result which they can't say because they didn't actually test it (they didn't have a group that ate less protein or no protein). There are more problems with this study if you read through it. It's just really flawed, they also didn't really have a big group of participants.
This study is flawed in a lot of ways, I wouldn't really pull conclusions out of this...
And also @PictureFit, you should give/show more sources if you say that there are a lot of other studies out there.
And for the people: No I am not for any kind of protein timing. I'm just saying the research is flawed with some examples. Just read it yourself. And don't say I'm wrong about my assessment of the study if you have not read the study already yourself
Whats you bench? I want to know dwag.
24 hours after workout, your body still gets gains when you ingest protein (saw it on Dr. Peter atia channel)
Currently drinking my protein shake after the gym while watching this 💀
Mr picture fat please do a video about “ how to increase work capacity”
Creatine, decent sleep, adequate protein intake, adequate calorie intake, decent diet to not be defficient in anything. Thats the most of it.
Eat a proper amount of protein drink lots of water and sleep simple no thinking outside of that, protein powder is just one of the easiest ways to aid consuming protein through the day 99% of use will never reach a point were minute details such as anabolic timing would matter anyway.
You should go over if conventional is harder then sumo to prove that conventional is harder
That one depends mostly on anatomical proportions, specifically femur length if I recallcorrectly. I believe Jeff Nippard did a video on this topic a while back, if you want to check that one out.
2gram per kg is way too high for the timing to matter imo
Im not any expert at all but with 2g/kg, the person will hardly ever have any period/time that they lack protein
Itll be different for people that consume below 1g/kg (just my thoughts tho)
Edit: also i think taking protein before workout makes way more sense since the body prolly need time to digest it and process it before it became useable
Great video but this has been common knowledge for like 5 years.
I drink my protein between each set.
idk lol but i like a good treat after i work hard 🗿👍🏽
A bunch of powdery mess on the counter 😂😂
So the timing is within a few hours of working out.....
New study reveals that I don't give two shit about them.
Protein life
Let me guess? It depends?
Let you guess? I guess you can!
Actually, this one ends with a rare firm answer.
Bro just makes videos for the sake of videos that have the same message lmao
The video is 4 minutes long. Instead of being wrong you could have just watched it.
Hahahahah
Stfu, Fred is a really nice guy and you know it
Could you subtitle the video in English? it would help a lot
Turn captions on ( top right corner of video - cc )
@@johnmcdaniel8759 thanks bro! 😊
Honestly, the subject group in most of these studies is so small, I don’t think it really means anything. Everyone should just do what works for them and not be obsessed with these insignificant studies. Just my thoughts though 😎👍
40 is a decent sized study group. There's this misconception about statistics that you need some enormous sample number to draw reliable conclusions, which is simply not how the mechanics work. The results plot on this study pretty much show it, the outcomes for both test groups are smeared over pretty big range, so protein timing doesn't really make a whole lot of difference for this group.
honestly, why not just listen to your body? often times if i havent eaten a lot of protein before exercise, ill just be hungry after it and ill eat something, pretty simple...
Many people have to be taught to listen to their bodies because they've lost touch with reality. Kind of like the baby that ate all those yummy healthy purees and then suddenly they have some candy... bam! No more healthy baby and over the years starts to think those healthy foods are disgusting.
I find very unsettling the fact that the mouth is animated, feels...off.
All this funny bro science. 🙈😂
It is like telling people they NEED to drink a glas of water around 12 pm every day or they will die. If you do, it doesn’t do any harm, but it surely will not be the reason why you are still alive after you do it for 5 years..
No, but you'll be healthier and better hydrated than the one who chose not to drink the water because it was bro science.
@@johnmcdaniel8759 It’s about the strict timing. Not that water is better than e.g. soft drinks.
Thought that was obvious..
Day 1037 of asking on a video about peptides and bcp 157
Protein.
Change your oil soon 😅😅😅
bruh
Anabolic window lasts throughout the whole next night. It's not the protein you need to take immediately after workout, it's carbs - to close the catabolic processes in muscles. You need an insulin spike from fast carbs to stop catabolism and additional protein will also enhances this. Protein synthesis in enhanced many hours after workout. Much more than protein immediately after workout is protein in evening lasting during the night.
@tnf
Quatrième !
I don't believe that timing is important for protein intake. However, here are a few things you might want to cover that the study doesn't.
Protein is an appetite suppressant; it makes me less hungry after consuming it. So if someone was trying to restrict their calorie intake they might want to have a protein shake after exertion when they would be feeling the most peckish.
For myself I am using this as part of my weight loss goals. I exercise in the mornings, but I drink a protein shake at night before bedtime. This reduces my midnight cravings for snacks and should (in theory) improve my sleep quality. After my workout I instead have lots of veggies and oatcakes.
9th
So cool bro
I get hungry after so i eat something fast just like you puff puff after adult time
This is true until the next study says different. Ya ever wonder why the science based guys arent big?
Early
garbage study
You are probably one of few that actually read the study and saw how flawed it is👍
Third?
1st 🥇
Little tip: as soon as you read "new study reveals" just move on. Get your protein in as soon as you can after lifting, this is well known and well proven.
Yeah. They could be right but why change something that's worked for decades, because of one study
First
Second
Unsubscribe lol
No one cares lol
@@ssjayy-xs5lh you do 🙂
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Quatrième