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Muscle-Building Workout and Diet


So if you’ve been around the fitness industry for any length of time whether you’re in it or you’re just learning about it learning about Training and that sort of thing. You’ve probably heard the old You know the idea that there’s a certain Window of opportunity at the end of your workout after after you workout that you have to eat something in it In order to get the effects of your workout or else you just wasted your workout I’ve literally heard people say that sort of thing or that you lose muscle if you don’t eat or consume something within this this timing window this nutrient timing window, so The thing is is this actually true Is this actually what the research says and what you know? Is there anything to really back up these claims or is this just a cleverly devised way? To sell you more protein shakes in today’s video What we’re going to do is we’re going to break down all the actual research and see if this is true Hint it’s not Ah All right, so what’s the claim the claim here that The myth basically is that you have only a specific window to eat in and people call it different things They call it the metabolic window the anabolic window that sort of thing That they say, you know all the bodybuilding magazines, etc. Have been saying this it’s kind of conventional wisdom in the in the community that you have to eat within a certain period of time or else you’re gonna Inhibit your muscle protein synthesis, you’re gonna lose your gains or whatever The funny thing is is that conventional wisdom is actually not wisdom at all so when you operate based on assumptions, that’s what followers do and Leaders actually find the facts what we’re gonna do today is we’re going to find the facts So the current strategy Essentially based on these assumptions what we’ve here what we’ve heard all the hearsay here. Is that the ingestion of quick digested? protein and carbohydrates within 30 to 45 minutes post-workout Actually helps with certain things with body composition performance and recovery. Let’s see if this is real So this study right here actually shows that the sensitizing effect of training of exercise actually lasts for at least 24 hours post exercise So that seems to turn that 30 to 45 minute idea on its face pretty fast So this study shows right here that there’s no difference in glucose and insulin between groups who are fed 0 to 4 hours post exercise or 2 to 6 hours post exercise So even varying, you know over a course of a few hours It didn’t really make any difference as long as sufficient carbs are ingested. There’s no difference in either group during recovery the study shows right here that 2 hours post exercise without caloric intake there was actually still a very significant replacement of glycogen storage in the muscles This review of the literature From biomed central actually shows that there is evidence Suggesting that anything within three to six hours of post workout activity will still allow for that anabolic recovery they also claim that most evidence of to support the post workout ableism theory is just Hypothetical and actually has no claims or roots in real evidence Most study goes to support that muscle protein synthesis doesn’t even increase until one hundred and ninety five minutes after exercise There’s some really interesting things I’m going to get into in this video really just showing you that what you think You know about how this works is actually almost a completely opposite of the way it does It’s pretty cool actually So the study showed that the consumption of whey plus leucine during a workout had no effect on strength muscle endurance or body composition The study done on older individuals showed that a higher dietary protein intake had no difference on body composition Skeletal muscle fiber size in response to resistance training in this study they saw that men who consumed adequate amount of protein in their diet had no benefit in muscle mass or strength when consuming protein before or after exercise So this would go back to kind of that 24 hour window as long as you’re eating the adequate amount of the macronutrients within that Day, it has actually no effect of any of these parameters positive or negative In this study the subjects were actually given Cogeco ingestion of protein and carbohydrates during a six hour post-workout window and they showed no difference Between that and carb supplementation as long as adequate protein was consumed Now this shows that protein supplementation has no advantageous effect on positive adaptations of exercise when consumed before or after exercise These are all kind of reiterating that first study that showed this study showed that that in untrained males There was actually no benefit in consuming post-exercise protein supplementation this showed that post-exercise protein supplementation had no effect on muscle size and strength and maintenance during a two week period of d training This shows that there’s an increase in fat free mass with protein supplementation and older adults but has no effect on muscle strength or size and This 10-week study actually showed that protein timing and athletes had no added benefit to strength power or body composition parameters this showed that there is no benefit to anabolic response to ingestion of timed intake intake of protein So again, the anabolic window is just like being blown apart. This stuff is a total Myth doesn’t doesn’t there’s no evidence to back it up. All the evidence says the opposite pretty much this study showed that obese individuals basically had no benefit from protein timing and a calorically restrictive diet with resistance training and This study showed anabolic hormones increased from exercise, but did not increase the protein synthesis within the cell All right. So so here’s something that’s really interesting. Is that that What we think you know like you have to shuttle all these nutrients into your body in order for your body to recover Otherwise, it won’t recover. It’s actually the opposite of what’s true and shown in the research. I’m going to show you this right here It’s interesting. This is really interesting is that if you don’t eat post-workout, it’s actually more advantageous than if you do Because what it does is it allows your body to go into and allow for the proper you stress an inflammatory response it’s actually like a Productive inflammatory response of the muscles that trigger anabolic hormone release to prepare the muscles and up regulate certain hormones I actually write a bit about this in the Thor program book and how it works to increase natural anabolic hormone production But I’m gonna break down a lot of this research here right now Because it kind of flips what we think we know on on its head. So it’s pretty cool actually Waiting to consume any type of nutrition for a couple hours post exercises can actually allow the body to go through this positive Inflammatory response and allow the body to properly recover and therefore create more room for positive adaptations This eustress recovery cycle is essential for facilitating these positive training app adaptations and hormonal balance Now this article actually showed that the consumption of antioxidants after exercise inhibited the recovery of the muscle I mean what what the hell it’s It’s that’s exactly what you would not think like you wouldn’t think that eating antioxidants would actually inhibit muscle recovery Right in that post workout time period so the studies states that there might be a positive oxidative response or the inflammatory response essentially to exercise and that Antioxidants actually shut that positive response down. I mean this is this is crazy stuff the study showed that there was no difference in inflammation markers of antioxidant consumption and then this one goes in depth saw in depth on vitamin C inhibiting recovery of muscle function again not something you would think it states that there is a need for Reactive oxygen species or ro s a lot of the literature actually calls it post exercise to induce proper recovery So post exercise it’s almost looking like you should wait, you know a couple hours before you even consume anything after your training So this talks about the reactive oxygen species that are OS from exercise having a signaling effect for certain recovery pathways to you know start to fall into place So studies shows that the antioxidant consumption actually does reduce the exercise induced oxidative stress however, you know a Face value that sounds like a positive thing But like I said, like I mentioned before in these couple other studies There’s actually that oxidative stress is positive when it’s in a u stress environment like this like when you’re actively training your body to try and become stronger you need to allow for it to actually You know start to facilitate this productive signaling pathway before you consume these antioxidants or some type of post-workout nutrition Actually, the research shows that this is the way to go This shows that with the concept of Mitel hormesis Antioxidant consumption inhibits the positive health benefits of exercise Now here we go into a bit of detail. We see that the Reactive oxygen species are actually potentially good in this case and necessary for repair and antioxidant activity reduces the positive ro s activity This one shows that there is no there is a need for the Hermetic response of oxidative stress from exercise This shows that exercise has an antioxidant effect itself So that’s interesting this states that the possibility of antioxidants actually Hinder the positive adaptations of exercise so that we see like this pattern this this happens over and over and over All these studies are confirming that the exercise adaptations need a bit of a reactive oxygen species Response an inflammatory response and it’s a positive thing if you can recover properly from it If you have the right nutrients within that 24 hour window Regularly every day your body’s gonna have what it needs to recover and it doesn’t need to worry about post-workout nutrition So states that the RAS are actually messenger molecules that trigger these positive adaptations of exercise again, another one here states that our OS from exercise serve as messenger molecules for adapted pathways to occur properly and by preventing their Production or by consuming post-workout nutrition or antioxidants right after your workout you actually reduce these positive responses so this study right here showed that low level of these signaling molecules decreased defense against disease and other positive gene expressions and this one might want I’m gonna do another video on on whey protein because there’s a lot of myths around whey protein and Here’s one of them This study showed that immediate consumption of whey protein Post-workout actually reduced fat-burning reduced fat oxidation in the body So if you’re trying to lose fat, you probably don’t want to be consuming way right after your workout So there you have it. That is the anabolic window myth just busted Completely the literature really literally says the opposite of what we’ve been told which is kind of crazy, you know so it but I think it’s important to think about like how many other things in your life I like this that you just had these assumptions they were real because of hearsay in an echo chamber Online these blogs and all this stuff. Think about it There are a lot of things out there that you haven’t fully explored yet And what I plan on doing on this channel is really helping to fully explore these things in to find the truth to identify What’s true and what’s false? So if you want to actually identify what’s true and false in terms of diet I actually made a quiz that is called the thermo diet quiz So it’s the thermo diet calm slash quiz and I help identify within a certain framework how your body should function properly. So We’ll identify which organ system you need to optimize properly so there are three things that three organ systems that are main the main drivers of either health or dis health in the body and People have these out of black. So I’m gonna try and help you by answering just a couple questions you can give me some information about it and I’ll put you on a path to restore your health or restore your energy and do so by identifying whether you’re a liver body type a thyroid body type or a pituitary body type and by looking at that I Can know exactly what path to put you on and we’ll put get you down that that roads. You’re gonna be feeling lean Strong tons of energy in the gym and just throughout your day at the office or wherever you work tons of energy and in the bedroom And no performance problems or libido issues in that sense Yeah, because what you can be doing is correcting micronutrient deficiencies and restoring your hormonal balance Which is extremely important and it’s important for for every level of health in your body So go over to the the thermo diet calm slash quiz answer a couple questions, and I’ll see you over there. Thanks for watching and Subscribe to my channel if you like it This compound is a very powerful anti nutrient and a powerful Mineral accumulator. So what it does is it strips your body of essential minerals that you need to function properly? You

100 thoughts on “Stop Eating After Training! Post Workout Meal Debunked

  1. Ah, finally I don't have to worry about the post-workout meal, Thx you have one of the best channels on Youtube very informative

  2. The more catabolic the exercise such as in army ranger training i have heard they dont all go in with post workout timing window for shakes and what have you and this to stay more anabolic due to the catabolic nature of High Intensity long endurance exercises?

  3. I had two meals per day for some months. I had my workout about 7 hours before the next meal and made good gains during that time.

  4. The body will adapt to stress no matter what nutrition it has or doesn't for recovery. The body partitions nutrients as needed. If the body was as delicate and non-resilient as pseudo-science suggests, we'd be extinct.

  5. The whole point is: what are we aiming for when we work out? Building up muscle, or burning fat? In either case, the approach to workout will be quite different…therefore, it's good to really make clear what's the goal behind any given advice…

  6. There are also studies that totally contradict these studies….i would just suggest find what works for you because everybody is different…

  7. Hey Chris, you have some great info and I like how you create your path and bust throw conventional wisdom.

    On this topic, from personal experience of over 25 yrs of weightlifting (and taking my bodyweight from 145lbs to 285lbs then down to 235lbs, 100% drug free), I can say that a post-workout MEAL (note: not necessarily a protein powder) has served me very well. No need to be neurotic about it, I just typically EAT within about an hour after training. I just recover better, and in the long run, am more muscular than when I don't do this. I don't see it as a matter of "losing gains" if you don't get nutrition in within the 2 hrs (which IS b.s.). It is more like "life is better" when I do.

  8. Most likely ur gonna eat at some point after working out. Eat if ur lean and looking to build. Eat less and later if ur looking to lose fat and keep muscle.

  9. I have a 5' 4" buddy whom i body build with for a year before he got married (we've both been training since 15 ish). Anyhow, sometimes he would eat right after working out, only because I would push him to eat. But normally he wouldn't eat until an hour or two later when he would get home to his parents. I was 25, he was 24 so we were past that puberty (quick muscle gain if you train phase). He would continue to grow and get stronger! I hit plateaus all the time and could never reach his muscle development and my diet plan was on point! BTW…he wouldnt always eat bfast and would not keep a strict diet plan n would only eat when he felt hungry. Last year I decided to try intermittent fasting, also one to two day fasting, and don't always eat right after workouts anymore. Needless to say, I'm losing body fat and making gains!

  10. You only lose muscle if your body requires glucose (sugar), and it's not available (because of low carb). This changes from person to person. If you are doing an activity that is exceeding your body's capability to use fat for, and glucose isn't available, you'll break down muscle tissue. Some people are better fat adapted than others.

    Easiest way to avoid this, eat a bit of fruit before and after the workout, then you'll never have to worry about losing muscle.

  11. 1 The reason you just eat sugar and protein is because food antioxidants disturbs muscle postworkout breakdown

    2 The timing windows you speak of are way off the mark. I dont think youve done enough studying.

  12. This is a interesting video but there’s still more research going into this. Which shows a post work meal is good

  13. Interesting vid bro! I heard Mark Sisson say the same thing. Stating that a period of fasting after a strength session allows you to profit more from increased growth hormone, while during a meal your insulin will go up and inhibit the positive responses of excercise. Also consuming food is a stressor on the body as much as it is needed for survival, but takes up a lot of energy from the body, otherwise used to clean and restore the body.

  14. There are flaws all over the place, first of all the study with whey and older people, guess what they are older people in other words their bodies do not function as well someone in their 20s like myself. Ofcourse its not likely they find anything when they research on older people, that is the flaw of so many of these studies they take people in their 50s and above and thus they find nothing. However look at studies with young people in their 20s maybe even 30s, in those there is found a difference between recovery, and from personal experiance i can tell there is major difference between getting some sort recovery supplement in after and difference from getting food in, to get in nothing for a few hours.

  15. What about L-Carnitine after workout? I seem to remember you mentioned the body’s androgen receptor’s are particularly triggered after workout if supplemented with L-C.

  16. Sorry but even looking at you its evident your information may be correct scientifically in some aspects but it's plain stupid to even consider, I fast for 15 hours a day leading into my workout then lifting with my large post workout one meal a day and it's worked tremendous for me and I'm 20 and confidently I look much better than you much more muscular maturity so just do me a favor and stop tricking people into believing this stupid idea of not eating ASAP after a workout sincerely your own NASM CERTIFIED PERSONAL TRAINER AND I'M also trying to get my NUTRITIONAL cert

  17. I will still be eating soon after a workout due to the appetite I have worked up and to replenish the amount of carbs and energy I have burned up

  18. It makes all the sense in the world to me!! Why would anybody be eating while in a sympathetic state ?
    If anybody ever saw a wild animal hunting in real life , they don’t rarely eat on the spot, they usually hide their prey to eat it later , after the effort made from hunting it

  19. Some studies also say you’re wrong just do what works with your body.I eat after workouts and still lost loads of fat from 17% to 12% in 2months

  20. I knew it. I do my weight training in my fasted state around 6:00AM and start eating in my lunch break around 12:30u. I feel great and get stronger by the day. (Well as a matter of speech).

  21. so one guy proved there's a anabolic window with research based evidence, one guy says no there's no window with research based evidence. but both had one thing in common. meal plans to buy off from them. content marketing is evolving to such an advance state that we dont know whether we are watching actually content or a fully fledged 20min advertise scheme.

  22. So, what is a good time to eat after training? I want the benefits of fat burning but I need to eat before I go to work.

  23. You actually DON'T want to eat food after working out for at least 1-2 hours because digestion will be greatly inhibited by cortisol. Always eat when you're in a more parasympathetic state. That's going to keep your gut healthy and prevents constipation.

  24. It was suggested to me to snack a little (trail mix etc.) or drink your protein shake during workout, to fuel body during exercise for better post workout recovery. I guess it's individual… e.g. I personally need to stack weight on, eat as much protein & carbs to match a workout… otherwise I lose weight & workout pointless/hard gainer.

  25. Its the same thing as depleting glycogen, anyone who did bodyopus, anabolic diet etc, knows that you cannot deplete glycogen stores in one workout and you barely deplete any, if you want to reach ketosis no matter what its 3 days of hard training. I been banned from a forum muscular development because the owner of the site made money to promote supplements, this idiot had a post workout meal of 700 calories with 100g of maltodextrine and 40g of protein plus other things which lead to 700 extra calories to replenish glycogen, when i talk about this flawed they kicked me out. For weight loss purpose its calorie in vs calorie out, i also use intermittent fasting.

  26. just read guys comment of Casotti Doamaral… everything can be debunked … i don't have to be scientist to know that even researches can be false, and you know why ? Because muscle growth is a such complex process…
    Although i like the final point of this video … the one thing that really matters is "what you eat" during day and not necessarily after workout.
    Personally for me this video is more like looking for attention …

  27. One stupid study there has been thousands of “real life” studies ah people who have built muscle for over 50 years what takes place at the micro nutrient level is totally different then the macro level read a Bodybuilding Book build some muscle you look like a hipster dufuss dude

  28. Good video but I'm unsure about whether this is beneficial for highly active athletes who have to refuel for multiple bouts of arduous exercise.

    Is this video intended to debunk the anabolic window of 20-45mins or the whole eating post work out advice i.e. up to 2hrs to replace glycogen then every 2hrs after more carbs and protein to assist and aid recovery?

  29. Chris, is the Thermo Diet also for bulking or only for loosing weight? Since I'm already pretty lean and want to get bigger.

  30. Wtf? 7:48
    Sorry man. I don't belive in any "windows of miracle".
    But I eat because I always get very hungry after a hard workout.

    And I do better exercise than this. Have less fat and more lean than you.

  31. Hey Chris I haven’t heard anyone talk about this topic but do you know anything about tattoos having effect on hormones ?

  32. Hey Chris what is your understanding on the goji Berry I’ve been adding them with Brazil nuts and pumpkin seeds.

  33. This would lead to assume training fasted in the morning is amazing and waiting few hours after it to consume your calories is on the spot!

  34. My liver is in perfect order, all I eat in my day is fruits and vegetables and navy beans, and peanuts, also replaced white sugar in tea and coffee for raw honey, also glass of coconut water in morning when I wake up and b4 bed, now is been a month and my energy lvl is phenomenal, I've started all this cause of my swimming, and when I get my shoulder back, imma going to rock‼️✌🏼️

  35. sounds like bullshit.it depends what herbs u naturaly take which will naturally make ur body hungry after intense work out..so stop the bullshit…

  36. Inflammation is great as long as it's controlled. Ice baths have been linked to less muscle growth/recovery. Same concept as the antioxidants. If you're introducing something that offsets inflammation, the body will not respond as effectively. Fast all day and, as long as you have fuel for your workout prior, you can continue to fast and have no issues. May even help in terms of increasing your HGH and testosterone

  37. Dude I didn’t watch the whole video. I stopped it at ‘2.14’ after seeing you doing curls yet again without wearing a t-shirt. Hate breaking to you but the advice of not eating after working out doesn’t seem to work well for you.
    And please wear a t-shirt.

  38. You should also probably post the mountain of studies that also do not support your arguement. Here is one for starters https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2278544/

  39. Very interesting video. It's really nice to see someone like you study these subjects. Really helpful! So, I have one really important question: I fast everyday, and I also train fasted, but does this information you convey in this video indicate that it would be better to keep fasting for a few more hours AFTER your workout as well? Please correct me if I've got this all wrong. Thanks again!

  40. I think both one if your supporting a high muscle composition, it allows you a chance at another meal with in the 24 ht period.

  41. All of this applies to average people. If you want to grow and perform better, you want those carbs intra or post. Need to look into insulin manipulation. As far as protein, it should be constant throughout the day. None of these subjects are athletes. He's talking about growth hormone when he says you get an anabolic response post workout when you don't eat. However, that GH response is minimal. You spike GH intra workout in the absence of insulin. It's best to count on GH when it matters, which is at night when you're sleeping and recovering. He was right about antioxidants. You don't want fruit post workout. And what's this about protein post workout stopping fat utilization? The study was done on 45 year old, untrained women. Not even taking into account their total caloric intake which plays the biggest role in fat loss. But ya know what? average people don't need fast and constant nutrition. In a fat loss program, fasting can be great when utilized appropriately and not too often. But if you want muscle, you better be eating 7+ times a day, especially around your workout. Wishing everyone the best on their fitness journey!

  42. Glad to hear his info. Was surprised to hear about the vitamin C bit. I'll remember to follow some of this and watch your videos more regularly. Really into this just now.

  43. hahahaha you are a clueless newbie and you dont actually have a lot of muscle even for a natural guy .

    Youre looking at scientific studies that arent fact lolol they are all a bit sketchy in their conclusions because they are not directed at guys or girls who want maximum muscle mass in the shortest possible time .

    Im 35 years into this newbie and i know what i know and see what i see.

    Its like this if you want a 100% result you need the following and anyone who says any different is full of shit and inexeperienced.

    training has to be at 100% …heavy duty basic exercises that are functional and sustainable and progressively loaded.

    A solid hour of hard work .

    Food needs to be clean healthy real solid food

    you need vitamins minerals as an extra

    some supplements such as whey concentrate multiple hits thru day of bcaa and glutamine with water

    creatine

    leucine taken with meals

    8_9 hours sleep per night

    and enough kcals for scale weight to increase gradually

    and for a guy if you arent having 800kcals of a protein shaake oats banana etc in that 15 to 45 min window

    THEN YOURE AN IDIOT …because we are designed by nature and nature dictates the energy is replenished at a HYPER fast rate after exercise and our GLUT 4 receptors scavenge everything up we eat after a workout .

    OR alternatively you could lkisten to skinny weak dweebs who know fuck all and have to validate themselves by a study on google ,

    Instead of can i barbell row 180kg for reps at 53 …natural drug free …or can i squat 220kg for reps etc lololol..

    Ahem well ..who you going to listen to ladies …these dweebs lllolol

  44. Hi Christopher.
    Nice presentation.

    There are two notes I would like to make, but first, I commend the fact you show the actual papers that you are discussing!

    – You rely on scientific literature to make blunt, absolute "truth statements". This is not the way to discuss ongoing research, and is the reason there is so much confusion these days.
    We must rely on good research, but always remember that one paper, nor one meta analysis is close to enough where "truth" is concerned.

    – The second thing I would like to note is that several of the papers you presented are research explicitly done on elderly population (60-70 and above), and should not be used as a basis for generic metabolic claims.

    Thank you for your content.

  45. Hi, I have a question, if I am doing intermittent fasting and eating between 10am and 4pm and I workout before bed (say 9pm) and sleep afterwards without consuming anything until I break my fast in the morning, would this be okay do you think?

  46. 🤯🤯. I’m guilty of doing a lot of things we are now finding out to be myths. Still not sure how to get enough protein to gain muscle while intermittent fasting though.

  47. forget all thoe studies,
    just find out if testosterone levels are high post workout for how many hours and if those help in muscle building

  48. Confirmation bias will lead most people to either belief in the post workout meal or past workout fast. These people ignore the most important thing. Paying attention to their body. Do they feel hungry? If you are hungry eat; if not don't eat. Don't ever forget to listen to your body.

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