About the episode:

This is the first episode in our nutrient timing series, and I will discuss the most common question I get regarding nutrient timing “do I need to drink protein as soon as I finish working out, and how much do I need?

What You Will Learn In This Episode:

[01:23] My definition of nutrient timing.
[01:41] The 3 main goals for nutrient timing during the anabolic phase.
[02:55] A brief background on nutrient timing.
[06:47] What research tells us about nutrient timing.
[09:16] The verdict on whether consuming a protein shake within one hour of training increases muscle gain.
[11:42] What the research says about recovery.
[13:56] When you should consume protein and how much you should consume.
[15:42] My recommendation to my clients who are looking to maximize muscle size and strength gains.
[16:13] My expert recommendation for muscle recovery.


Resources Mentioned:

Effects of Supplement-Timing and Resistance Exercise on Skeletal Muscle Hypertrophy

Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans

Effect of Protein-Supplement Timing on Strength, Power, and Body-Composition Changes in Resistance-Trained Men

The timing of amino acid-carbohydrate ingestion alters the anabolic response of muscle to resistance exercise.

Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise.

Nutrient Timing: The Future Of Sports Nutrition. by John Ivy and Robert Portman

Nutrient timing revisited: is there a post-exercise anabolic window?

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