Hey guys I'm Dr. Jason Barker with the Natural Athlete's Clinic and today we're
going to talk about protein timing and the anabolic window. So the anabolic
window refers to a very short period of time immediately after a strength
training workout during which it was previously thought that you need to get
all of your protein calories into your body so that your muscles could absorb
it and have all of the raw materials they needed in order to repair from the
breakdown in the strength training in order to rebuild and increase strength.
So as nutritional science changes constantly over the last year or two
researchers have determined that that anabolic window isn't as short as they
previously thought it was. Now the new research is saying that you've got about
six to eight hours during which you can get all that protein in and these people
who do this who extend that protein ingestion outpost strength training
workout, they fare just as well as the people who load that protein immediately
after the workout. So they're looking at things like how strong how much stronger
do they get, how quickly did the muscles repair, how much of the protein was
absorbed into the muscles. So on all those counts, both of those groups the
immediately post exercise group and then the longer-term
post exercise protein and judging group, they fare just as well. So the point I'm
trying to make is that if you go do a strength training workout, you don't need
to rush home and chug your protein drink for fear that you're going to lose out
on all those gains from the strength training. Now a lot of the videos I
make are more geared towards endurance athletes - so runners,
swimmers, triathletes, people like that. Now, I would say that this still
applies to those endurance athletes. You don't need to bust home and
get that protein in immediately however, if you are a bodybuilder or somebody
who's doing a physique competition where the muscle mass really matters, then I
would probably say yeah, you need to get that protein in as soon
as you can and plus these folks are ingesting quite a bit more protein than
an endurance athlete is so they're gonna need as much time as they can
during the day to get all that protein in. Now I want to switch gears a little
bit in two types of protein. So again, for endurance type athletes
I think any type of protein is fair game in order for you to accomplish any kind
of strength training goals that you have or just general energy body mass
maintenance type goals. Now we all know that animal proteins are the most
bioavailable. Whey protein which is derived from dairy is also probably one
of the most readily available proteins, meaning that if you eat that protein, how
much of it actually gets absorbed up into your muscles. Again, I think that
matters if you're a bodybuilder and you're really looking to increase that
muscle mass, but for the rest of us I think we can take a lot of leeway really
in what type of protein that we ingest. So if you are a carnivore and you want
to have red meat as your protein source, go for it. Or if you're a vegetarian and
you want to stick with plant proteins like a plant protein powder, I
think you'll fare just as well as somebody who eats that animal protein.
Now, we really like to use Medi-Pro which is actually a vegan protein
powder. I'm not a vegan or vegetarian myself, however I really like this stuff
just because it's so easy on my system and I can drink that stuff in the
morning and not feel bogged down and bloated and logy like I would if I had
a heavier protein source. So the Medi Pro is made out of pea chlorella and
chia protein - it's got a multivitamin in it - it has a mineral in it - it's got a
probiotic and it's got some antioxidants and plant extracts. So it tastes good,
it's easily absorbed, it's great for runners, again because it doesn't make
you feel so weighed down and bloated. Now, then the last point I'm going to
make is that you should really consume a protein that works well for your body.
And when I'm talking about protein, I'm kind of referring more to protein
supplements. So obviously a lot of different choices out there - you know
whey protein which is kind of the darling of all the protein powders works
great but it's not for everybody. If you've got a dairy sensitivity, you know
whey is gonna be out. Egg protein also is excellent protein source but again if
you have a sensitivity to eggs, that's not gonna work. Soy protein - good stuff
however I don't necessarily like people consuming massive amounts of soy these
days because it does have a slight estrogenic effect that's been
well researched and well studied. So I don't know how well that would work for
everybody. So you've gotta pick and choose which
protein is right for your body. Check out the Medi-Pro - one of the
reasons we carry it other than how nutritionally complete it is, that this
stuff actually tastes good. So check that stuff out, or just keep exploring
different types of protein powders that work best for your body, your metabolism
and you know I say try one, search it out in the next month, try a different one
but just keep working on finding one that works best for your body. I hope
this helps you guys out. Keep watching our channel. If you enjoyed the video
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I'll talk to you later have a great day. See ya!