How long is the anabolic window?
How many times have you read or heard, “As soon as the weight hits the floor you’ve got a 30 minute anabolic window to chug down a protein shake for making muscle gains?”There is NO anabolic window, it’s a myth. Here’s what’s most important.When building muscle one of the most important things to remember is total protein consumption.If you have been training for any length of time I’m sure you’ve heard that you only have a 30 minute window of opportunity or what is commonly called, “the anabolic window” to making muscle gains.Supposedly the anabolic window is a period of time after your training when your body is primed to accept nutrients better and shuttle it towards muscle.Is there any truth to this or have we accepted it as truth because we’ve been told through fitness coaches, friends or muscle and fitness magazines?Today I’m going to show you why you may be making a HUGE mistake when trying to optimize your muscle gains through the touted, “anabolic window” of opportunity by consuming a shake within 30 minutes.See more at: 3 Studies Debunking The 1 Hour Anabolic Window
Is it true you only have ~45 minutes after working out to get your muscles the protein they need to rebuild?
No this is not true yet, let analyzes this from a scientific view , here i go :In conclusion, current evidence does not appear to support the claim that immediate (≤ 1 hour) consumption of protein pre- and/or post-workout significantly enhances strength- or hypertrophic-related adaptations to resistance exercise. The results of this meta-analysis indicate that if a per-workout anabolic window of opportunity does in fact exist, the window for protein consumption would appear to be greater than one-hour before and after a resistance training sessionThe effect of protein timing on muscle strength and hypertrophy: a meta-analysisNow what is true , you greatly benefice from eating/drinking a protein shake with carbs and bcaa’s and some amino acids , that are not in the protein shake or the bcaa’s , it is true that the “multi million dollars” industry of supplements make us use more supps then needed , but there are many studies not just that one above , that says the importance of eating well after hard workouts , mostly because of better recovery and faster “gains”Now there other studies , and basically the “metabolic” window will be opened almost 48 hours after your workout , maybe more why? because “training” will break out fibers and the reconstruction will need building blocks aka food , so eat well always after training eat well again , don't sweat much with it , just eat a balanced meal with healthy carbs a quality protein :Dhope it helped
Can you take lipozene even when you're not going to eat?
I try to take lipozene 2 times a day,so i take 4 pills all together, but sometimes i only take it once a day, just 2 pills, because I have acid reflux, so I get nausea in the morning, and I can't really eat breakfast because of it. I wake up at 4:30 a.m and go back to sleep at 7:00 a.m, so when i wake up around 8 or 9 I'll probably eat, but if I don't eat at all until Dinner time, I want to know if Lipozene will still help me lose weight even if I only take it once a day, 2 pills.
Is it possible to make drinkable post workout whey protein at home?
Let me start by saying: PWO isn't as crucial as many want to make us believe, but it's also not completely nonsense.A proper post-workout meal might improve your workout results in comparison to no meal at all, especially when you train in a fasted state. The body deals with nutrients in a different way at different times, depending on what kind of activity is done. Hence, consuming particular nutrients after you worked out might improve body composition, performance and recovery.PWO has four main goals:Decrease protein breakdownIncrease protein synthesis (repair 'damage' caused by workout)Replenish glycogen (top up energy stores)Improve recoveryI'm pretty sure you heard this one before: Eat your PWO immediately after you finished your workout to get dramatic improvements. Yep, this is one of the typical bro-science approaches. But how long is the anabolic window or "the window of opportunity"? Or is there even an anabolic window?This theory is based on the fact, that after lifting weights you have depleted glycogen stores and damaged muscles. So far so good, that's true.And it's also true, that eating carbs will replenish the body's glycogen and provide the body with energy, while eating protein repairs the damaged muscle tissue.However, what's not true is that you have to get your PWO immediately after your workout in or that the "window of opportunity" closes after 45 minutes.Yep, protein synthesis is elevated after you lifted weights. Here's the shocking truth: A study shows, that protein Synthesis is elevated for up to 25 hours after your workout. Keep calm, there's no need to break the speed limit while driving home to get your shake in.Another theory suggests, that you have to eat right after your workout to prevent muscle breakdown. False claim, again! This study shows, that you have at least 3 hours after working out that your body is in a state where it builds muscle rather than breaking it down.Plus, the "anabolic window", should only concern you, if you train fasted. Training completely fasted makes a proper PWO quite beneficial. Meaning, there is no need to have a PWO unless you've trained fasted. If that's the case, eat something within 2-3 hours after your training, because the muscle breakdown rate is significantly heightened.So, if you forgot your PWO-Shake, don't stress too much. There is plenty of time left and you can drink it at home.
How much time after hitting the gym do you have to wait before eating carbs?
Hi there! There is actually literature out there which now suggests that meal timing is in fact a myth (for example, the “anabolic window” of consuming protein and/or carbs within 30 minutes post-workout has been debunked).For that reason, I don’t believe there is a length of time you must wait to eat. At the end of the day, the calories (whether a surplus or a deficit), protein intake overall (not necessarily within a certain time frame of your workout) and also a micronutrient balance will determine your progress.Don’t worry about WHEN you eat, but just make sure to eat enough and the right foods to reach your goals!For credibility’s sake, here I am, 170lbs, squat 2.5x BW, Bench 1.85x BW, and deadlift 3x BW. :)I hope you find this helpful, and if you did please subscribe to my new YouTube channel (here: Nathan Kim) where I will discuss topics around powerlifting, weight gain/loss, and general fitness topics.