30 Seconds SummaryWorkout nutrition is a scam
- The concept of an 'anabolic window' suggests that protein intake soon after training leads to greater muscle gains, but evidence supporting this is flawed.
- Common methodological errors in studies include lack of proper control groups and participants being protein-deprived before receiving workout nutrition, skewing results toward any protein intake seeming beneficial.
- Some studies claiming to support the anabolic window are sponsored by supplement companies, potentially biasing results.
- Independent studies, such as those by Verdijk et al. (2009), Wycherley et al. (2010), and Hoffman et al. (2009), show no difference in muscle or strength gains whether protein is consumed immediately after training or several hours later.
- While protein intake around workouts doesn't significantly alter muscle gains, total daily protein intake still plays a crucial role in muscle development and recovery.
- The article argues that the anabolic window concept is a myth promoted for commercial gain, and overall, the timing of protein intake is less critical than previously believed when sufficient protein is consumed daily.
MennoHenselmans.com
Menno Henselmans
