Do Post-Workout Meals REALLY Matter For Gains?

About this video

• Video Title: Do Post-Workout Meals REALLY Matter For Gains?
• Channel: Renaissance Periodization
• Speakers: Dr. Mike (implied throughout)
• Duration: 20:35

Overview

This video discusses the significance of post-workout nutrition for muscle gain. It debunks the extreme "anabolic window" theories from the past, emphasizing that total daily protein and calorie intake are more crucial. However, it also highlights that consuming protein and carbohydrates within a few hours post-workout can still provide marginal, yet significant, long-term benefits, especially for advanced trainees.

Key takeaways

• Historical Context: Early research suggested a critical "anabolic window" immediately after workouts for protein and carb intake, leading to the popular post-workout shake.
• Modern Consensus: Total daily protein and calorie intake are the primary drivers of muscle gain. The timing of meals is less critical than previously believed.
• Synergy and Breakdown: Protein and carbs together can slightly reduce protein breakdown, but their impact on net muscle growth is minimal compared to sufficient overall protein intake.
• Confounding Variables: Early studies often didn't control for total daily protein and calorie intake, making it seem like timing was the sole factor.
• The Marginal 5%: While not critical for beginners, post-workout nutrition (protein and carbs within 3 hours) can contribute an additional ~5% to muscle growth over time, which becomes more important for advanced lifters.
• mTor Pathway: The mTor complex, key for muscle growth, is stimulated by amino acid availability (protein) and, to a lesser extent, by insulin spikes from carbs post-workout.
• Practical Application: Consuming 20-60g of high-quality protein and 20-100g of carbohydrates (depending on body size) within 3 hours of training, with lower fats, is recommended.
• Ease of Implementation: Because it's relatively easy to consume a meal or snack within this timeframe, it's a practical strategy to optimize gains, especially for those seeking to maximize their progress.