TLDR;
This video addresses the relevance of the post-workout window for nutrition in modern fitness. It clarifies that while precise nutrient timing isn't as critical as once believed, consuming protein and carbohydrates within three hours after a workout can still provide a slight advantage, especially for advanced athletes. The key takeaways are:
- Prioritize overall daily protein and calorie intake.
- Aim for a post-workout meal with protein and carbohydrates within 3 hours.
- Adjust nutrient intake based on body size and training advancement.
Post Workout Dead? [0:00]
The post-workout window isn't dead, but its importance has been re-evaluated. Earlier paranoia about precise timing has been largely refuted. While hitting the post-workout shake immediately after training isn't crucial, elements of the post-workout window still matter for optimizing gains.
Post Workout History [0:49]
About 10 to 15 years ago, nutrient timing was considered very important. Studies showed that providing protein and carbs immediately after training led to better muscle gain compared to not eating for a few hours post-workout. This led to the idea of a crucial post-workout window for precise protein and carb intake, but recent evidence-based fitness perspectives have challenged this.
What Research Showed [2:40]
Protein and carbs together have a synergy that primarily affects protein breakdown, not accretion. Consuming more protein can provide about 90-95% of the anabolic benefit without needing carbs. Earlier studies that highlighted the importance of the post-workout window often didn't account for total daily protein intake. When total daily protein and calories are equal, the difference from protein timing is minimal. The apparent benefits were largely due to increased overall protein intake rather than timing.
Modern Consensus, What Matters? [6:00]
The modern consensus is that hitting total daily protein intake and distributing it evenly across three to six meals is sufficient. However, missing multiple hours in the post-workout window can still cost some gains. Getting a bolus of protein and carbs within three hours of stopping a workout is beneficial for hypertrophy because muscle growth is stimulated by muscle tension and amino acid availability.
Practical Takeaway [12:15]
The post-workout window matters because it's easy to incorporate into your routine and provides a potential 5% increase in gains. Eating a meal within 3 hours of training is relatively simple and worthwhile. The single most important meal of the day is the post-workout meal. Intra-workout nutrition can reduce the importance of the post-workout window.
Guidelines [16:03]
Small individuals should aim for about 20g of high-quality protein (milk, egg, or meat-based) with 20-40g of carbs. Larger individuals can consume up to 60g of protein with 100-120g of carbs. Lower fats in the post-workout meal to facilitate quicker absorption of proteins and carbs.
Example Meals [17:18]
Examples of post-workout meals include a Rice Krispie treat with a banana and whey protein shake, chicken with white rice and fruit, a Greek yogurt parfait with fruit, honey, and granola, lean beef with a baked potato, or low-fat chocolate milk with a bagel.
Final Message [18:52]
The post-workout window is not dead, but instant nutrient intake isn't essential. Consuming protein, and preferably carbs, within 3 hours of a workout can provide an extra 5% of muscle growth. If you're focused on overall daily protein intake, the workout window is less critical, but attending to it can be beneficial for next-level gains.