What's going on Nation? Today we're going to answer a question as old as time itself
And it is is there really a 30-minute anabolic window and is my workout
Pointless if I forget my protein shake once my workout is over some people say yes while others say no
And then a nice [high-protein] meal [two] to three hours after is just as good or better
So who's right? Well instead of listening to Jim groth talk nonsense out their asses?
How about we do some research and put this myth to bed ourselves?
But before we get started don't forget to hit that [thumbs] up button if you're enjoying this content and click that notification bell
So you never miss a new video upload before we get to the question at hand
We first need to answer another question
How is muscle actually built the truth? Is that the process of muscle building is the result of the following equation muscle?
mass equals total protein synthesis - Total protein Breakdown in Simple terms
Protein synthesis is when Amino acids are bound together
triggering a genetic response to build more [muscle]
Mass and protein synthesis is usually elevated after a high protein meal and after your workout
Protein [breakdown] on the other hand is when amino acids are leached off of your skeletal muscle tissue
And this can happen either because you're in a state of catabolism
Or which is basically not getting enough calories or because you just worked out
Remember guys when you're training
You're literally breaking down your muscles to a degree these two processes protein
synthesis [and] protein Breakdown are
constantly in effect and the net result between the two determines your muscle building results if the total protein
Synthesis is greater than the breakdown your muscle. Mass is bound to increase. [it's] that simple guys with this in mind
They would see in that the easiest way to combat protein breakdown would be to focus on increasing protein, synthesis
This is because for the most part
protein breakdown only becomes an issue if you're in a calorie deficit or training fasted
but even then guys supplement with things like
bcaas throughout the day and around your workouts can help eliminate the problem or at least [minimalized] [it] as much as possible, [so]
if we're going to focus on protein synthesis for muscle Growth
Then we need to know when it's elevated the most and the answer is when a new stimulus is introduced
This new stimulus can either be in the form of an intense workout or a [high] [protein] meal
And we're going to be taking a closer look at both right now. Let's first talk about elevated protein, synthesis from training
Exercise induced protein synthesis elevation occurs every time you work out a specific muscle
So let's say your training chest today according to research the protein synthesis for that particular muscle
Will be increased for 24 to 36 [hours] after your workout in fact
Peak levels of protein synthesis will be at around 24 hours
And then it slowly starts to fade [away]
However, if you happen to be one of those genetic freaks it may carry on for up to 48 hours
But that is extremely rare so probably not you definitely not me
But what this basically means is [that] as long [as] you're constantly consuming enough protein and are in a Calorie surplus every single day
you're already taking [advantage] of the anabolic window which at this point should seem to you more like a huge Bay window as
Opposed to a teeny-tiny basement one that most jim burroughs would try to have you believe
So the next time someone tries [to] tell you that you're losing your gains you can inform them that a protein shake
Immediately after your workout is no different than having a high-protein meal [two] to three hours after as long as your total
Macros my closing calories are on point you
Will see gains and if you need help figuring out your macros you can use my free calculator
And my custom meal plan app on my website muscular strength calm however
Now that your eyes with this new information
you might now be
Starting to realize [by] training each body pot two times a week is more optimal for muscle growth than Bro splits
You can still train and see results of bro splits though guys don't completely kick those to the curb
the [full-body] workout programs like push-pull legs for example
Allow you to target every muscle group twice a week which means that as soon as your elevated levels of protein synthesis start to die
Off which is 36 hours after you workout
You're immediately boosting them right back up
this way there is an elevated level of protein synthesis throughout the entire week and a
constant cycle of train Eat and Build muscle
If you've never done a push-pull legs program before and [are] looking for a 12-week program to get you started
You can check mine out and I'll post that link down in the info section below
Now guys if you're currently trading with bro [Swiss] and our training each muscle
Group once a week this simply means that you're building up each group only for the first 36 hours of training it for that
particular week
Regardless of how sore you get but this doesn't mean you're not going to eventually grow it
Just means obviously that your gains won't be as fast as someone training multiple body body pots
Twice a week the last thing I want to talk to you guys about when it comes [to] protein synthesis
Is that everything? I just told you only applies to?
Natural lifters, they're roid users will experience
Elevated protein synthesis for up to a week after [a] workout
Therefore, they're constantly building muscle all week long
[so] if you're currently taking
Training advice from a Steroid user and you're wondering why you're not seeing the same kind of gains doing there bro splits
Now you know why next up is elevated protein synthesis from a high protein meal this time though
Research clearly shows that protein synthesis is elevated for up to three hours
After your meal and then it fades away
So I'm sure you're now
Wondering what if I keep eating protein all day does this mean that I'll have increased protein synthesis all day long
Well unfortunately the answer is no this only happens when your body is depleted from Energy and nutrients
Which is when you wake up because you're in a fasted state now a case could also be made that your body is craving
Nutrients after a workout, so the in do introduce stimulus of a high protein meal increased protein synthesis after a workout as well
And I agree with that, but this window has nothing to do with specific timing
It doesn't matter when you have your next meal after a workout as long as you have it and as long as your body is
Energy depleted your protein synthesis will be elevated for about three to four hours, so let's summarize guys
consuming a protein shake within a 30-minute window after your workouts will absolutely give you no added benefit as
Opposed to waiting until you get home to prepare meal
Science clearly shows that as long as you're in a calorie surplus and you're having enough protein to build
Muscle you will build muscle regardless of nutrient timing
aside from that as a matter of convenience it might be a smart idea to have your protein shake after your workout and
Then have a high protein high Cob meal two to three hours later
Basically as a means of maximizing the amount of protein in calories. You're consuming every day
[I]
personally like to take my Syntha-6 isolate after my workouts because it contains whey and Casein protein and has a good amount of protein and
carbohydrate
Then once I get home I like to prepare a hot meal of chicken
Asparagus broccoli beans and sweet potatoes and now that you guys are with the great information
start taking advantage of multiple Growth periods from training each body pot twice a week and
Make sure you really maximize that muscle Growth by increasing protein
Synthesis as much as possible [and] guys if you're enjoying these videos
Please show some support, but not only hitting that subscribe button
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Show the love Nation and if you have any questions or if you want to suggest future topics
Be sure to leave your comments down in the comment section below the next video
I'm currently researching is going to be on SARMs this has been requested by a lot of you guys
And I promise to continue to deliver
Unbiased information on topics like these so expect that video real soon
Train hard get those gains and as always more good stuff coming soon