The “Anabolic Window” – Does It Really Exist? | ARE YOU MAXIMIZING YOUR POST WORKOUT MUSCLE GAINS?


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 But also hitting that thumbs up button with the amount of subscribers and a fitness family we should be getting a minimum of four Thousand likes per video, so let’s make it happen 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