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[@RenaissancePeriodization] Do Post-Workout Meals REALLY Matter For Gains?

· 6 min read
[@RenaissancePeriodization] Summarizer
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@RenaissancePeriodization - "Do Post-Workout Meals REALLY Matter For Gains?"

Link: https://youtu.be/Vz3UbXK96og

Short Summary​

While the "post-workout window" for precise nutrient timing isn't as critical as once believed, it still matters. Consuming protein (and potentially carbs) within 3 hours post-workout can contribute to a small but potentially significant increase in muscle growth, especially for advanced lifters, and it's an easy habit to implement for those seeking an extra edge.

Key Quotes​

Here are four direct quotes from the transcript that offer valuable insights:

  1. "We've really just been saying that more protein when you don't have enough and more calories you don't have enough of them is a really great thing. Timing took a big big back seat. And that is really important that we found that out because all this paranoia of making sure to get your post-workout shake and if you miss by 15 minutes, you're just going to have no gains. It turns out was almost entirely misplaced." (This highlights the shift in understanding and the reduced emphasis on strict timing.)

  2. "When you become advanced, training consistently for more than seven years, even things like nutrient timing can start to make the difference between not amazing gains and okay gains. At that point, nutrient timing can make the difference between you're making gains versus you're basically not making gains at all. Because at that point, 5% that's all you're growing anyway. And it could come entirely from the fact of do you have a post-workout meal within 3 to 6 hours of training or do you not?" (This emphasizes the importance of nutrient timing for advanced athletes.)

  3. "But listen, if you don't want 5%, you can stop all your sets four reps shy of failure. You can do half the volume you planned on doing, and all this other stuff that's all little 5%s starts to go off into the wind. 5 percentage points adds up. And if it's just not that hard to get a post-workout meal in, then you can just do it." (This is a good perspective that emphasizes the importance of many small steps)

  4. "If your only post-workout intake is just protein, you're really doing well for yourself. But if it's protein at a higher dose and carbs of any kind with relatively lower fats and it happens within 3 hours of your workout, you are doing a super straightforward, really easy thing that if you make habit gets you an extra 5% or so of muscle growth year on year on year." (This gives actionable advice on what to do.)

Detailed Summary​

Here's a detailed summary of the YouTube video transcript, presented in bullet points, covering the key topics, arguments, and information discussed:

Key Topic: The Post-Workout Nutrition Window

  • The video addresses the evolving understanding of the post-workout nutrition window for muscle growth (hypertrophy).
  • It contrasts the older, stricter view with the modern, more nuanced approach.

Historical Perspective:

  • Past Beliefs: 10-15 years ago, precise nutrient timing (protein and carbs immediately after training) was considered crucial for maximizing muscle gains.
  • Early Studies: Showed significant differences in muscle growth between those who consumed protein and carbs post-workout versus those who didn't. Higher anabolism and lower catabolism were observed in the post-workout nutrition group.
  • John Ivy's Influence: His work and the book "Nutrient Timing" emphasized the importance of precise protein and carb ratios in the post-workout window.

Modern Evidence-Based Understanding:

  • Shift in Focus: Recent research, by figures like Eric Helms, Brad Schoenfeld, and Alan Aragon, has questioned the absolute necessity of strict post-workout timing.
  • Protein's Primary Role: Protein is more important than carbohydrates post-workout for muscle growth. Carbs primarily reduce protein breakdown, while protein drives accretion. Just consuming enough protein provides almost all the anabolic benefit, carbs are not essential.
  • Equal Protein Intake: Protein intake during the post-workout nutrition window matters most if total daily protein intake is adequate.
  • Flawed Studies: Early studies often inadvertently manipulated both nutrient timing and total daily protein/calorie intake. It was extra protein and calories, not the timing, that produced the results. Studies equating daily protein and calorie intake showed little benefit of strict post-workout timing (only around 5% difference).

The Post-Workout Window Still Matters (But Less Than Previously Thought):

  • Not Dead, But Not Life or Death: The post-workout window is not as critical as once believed, but it's not entirely irrelevant.
  • Missing Gains: Consistently missing several hours after a workout (2-3 hours) without consuming protein and calories can lead to a small (5%) reduction in muscle gains over time.
  • mTOR Activation:
    • Muscle tension from exercise stimulates muscle growth for days.
    • The mTOR complex (muscle growth regulator) is stimulated by amino acid availability.
    • There's a sensitive period (around 6 hours, but most sensitive in the first 3 hours) after a workout where the body is more receptive to amino acids for protein synthesis.
    • High insulin levels (from carbs) stimulate mTOR, reducing protein breakdown (although not necessarily boosting protein synthesis).
  • Cumulative Effect: Small benefits (slight increase in protein synthesis, slight decrease in breakdown) compound over time with consistent training.

Importance Increases With Training Advancement:

  • Beginner vs. Advanced: In the early stages of training, just eating enough food and lifting weights yields significant results. As progress slows, more specific strategies become necessary.
  • Advanced Trainees: For experienced lifters (7+ years of consistent training), nutrient timing can be the difference between making some gains and making little to no gains. This is because 5% can make a significant impact if it's the most a lifter is able to grow during that period.
  • Checking Off the Box: It's an easy and generally inexpensive task that gives a little extra return.

Practical Recommendations:

  • Easy to Implement: It's relatively easy to ensure protein and carbohydrate intake post-workout.
  • Most Important Meal: The post-workout meal is arguably the most important meal of the day after breakfast.
  • Inter-Workout Nutrition: Having a shake of protein, carbs, electrolytes, and hydration intra-workout can diminish the importance of the post-workout nutrition window.
  • Protein Range: 20-60g of high-quality protein (milk, egg, meat based) post-workout, depending on body size.
  • Carb Range: 20-120g of carbohydrates post-workout, depending on body size. Carbs are less essential than protein, but still beneficial.
  • Lower Fat: Keep fat intake relatively low in the post-workout meal to facilitate quicker absorption of protein and carbs.
  • Example Meal Ideas:
    • Rice Krispie treat with a banana and whey protein shake
    • Chicken, white rice, and fruit
    • Greek yogurt parfait (Greek yogurt, fruit, honey, granola)
    • Lean beef plus baked potato
    • Low-fat chocolate milk with a bagel

Conclusion:

  • Not a Major Stressor: While not essential, a post-workout meal with protein and carbs within 3 hours of training can provide a small but meaningful advantage (around 5%) for long-term muscle growth.
  • Focus on Consistency: Emphasizes overall daily protein and calorie intake, but incorporating post-workout nutrition is a simple way to optimize results if desired.