The Post-Workout Anabolic Window (MYTH BUSTED with Science) 

It may be bro science but I’ve found having 6 kiwis and 2 shots of vodka within 30 minutes of my last set has clearly led to no muscle gain but makes me a happier individual

Are you trying to tell me that butt chugging a whey protein shake after every one of my workouts for the past 5+ years has been pointless?! I have been living a lie...

Thanks jeff!! Nothing is better than free education! 🙏🏽

Jeff, please do a vid on the science of supersets/dropsets. Whether they do activate different muscle fibers or whatever

The digestive process alone takes several hours. Even if you ingest protein immediately after working out, it'll still take a lot longer than 30 minutes for it to be broken down and absorbed.

Better late than never/Tuesday? Hope you guys enjoy! Was awesome getting to meet many of you at the LA Fit Expo this weekend!! I appreciate everyone who came out to say hi!

So if I don't eat 1 sec after my workout I won't whittle away? :p Thanks for sharing the truth!

Jeff do the myth on soreness and how people associate it with muscle growth

Busting some cardio myths would be good!

Love this series in addition to science explained bro such valuable content

this new series is cool

Not a builder or trainer here, but a health scientist especially interested in preventive and lifestyle medicine. This was a great nutritional scientific video. Real quality analysis. Subscribing!

After around 13 years of lifting weights, I truly believe that it's all about LISTENING to your body. At times, I wouldn't feel hungry after a 1.5-hour workout, so I wouldn't eat till 2 hours later, and I could feel the gains. Other times, I've felt hungry after a 45-minute workout, so I'd eat right away. However, when I've forced myself to eat after a workout, while I wasn't hungry, I'd feel bloated like a potato. On the other hand, if I happen to be hungry and my meal was delayed, I'd feel very weak and lose my pump. Just set yourself an amount of calories (protein, carbs and fat), and eat when your tummy tells you to. Don't force yourself to eat, but don't starve yourself, because when you're at that perfect equilibrium (listening to your tummy), your body and muscles will respond to your meal very efficiently. I also don't believe in the bulking phase, I think it was a terrible mistake and a waste of my years. In my experience with lifting, if you eat enough food (without purposely bulking/cutting), you will progressively gain the same amount muscle that you would from bulking/cutting, and you wouldn't have to deal with being fat for a whole year.

I remember reading muscle magazines back in 2008, explaining things like how you should have a protein shake with carbs sitting next to your bed and drinking it 10 second upon waking up to stop the catabolic state and build new muscle. Gosh I wish RU-vid was around back then.

This is an actial fitness vlog. Not those self centered vlogers who talks more of themselves.

I have always thought this myth was started by gym owners trying to sell protein shakes. Having said that, I drink it immediately after I lift just to be on the safe side lol. I also enjoy having something taste good after a hard workout, but the point is to get your protein throughout the day and nothing is easier than consuming powder especially since I am trying to get lean where I am not going to eat as much.

This has to be one the best explained videos I have ever watched. Your citing of sources and use of peer reviewed and scholarly articles is so awesome and will make it impossible for people to deny the validity of your argument. Great work man I love videos like this and people like you who actually do their homework

Jeff I'm so glad I got to meet you, Steph, and rashaun this weekend. You guys were great, you probly don't remember but sorry that I pushed you while we were talking on Saturday btw

the body types myth .. somatotypes

Hey Jeff! Maybe you could make a video addressing macros, including the functions of carbs, fats, and proteins, and how to set up a diet involving these to meet certain goals (cutting and burning fat, bulking and building muscle etc). There's not a clear source of this material anywhere else, so would you mind addressing it?

I work with many clients that fear eating after 7. Can you do a video about food timing and why the total daily calories matter more than when they are eaten (besides the meals surrounding a workout, I understand the importance of those). Love the new series!

You should do foam rolling next!! I want to know if I spent $20 on something useful.

Wish you could do these for my uni course topics that I dont attend

Myth that eating before bed makes you fat

The level and quality of research analysis you do is very much appreciated! As a science major in college I know how time consuming and difficult it actually can be. Thank youuuu

How long it takes connection tissue recover and how to improve its strength and recovery

Jeff for real, this channel is getting so good. I've been subscribed for a long while and you've made nothing but improvements. Definitely my favorite informative fitness channel period.

Casual monday night drinking game...take a shot everytime Jeff says hour 🤣

i learn so much from you, jeff! i feel so comfortable and confident with taking notes on your videos and teaching to others because you back everything up with SCIENCE. THANK YOU!!!!

Myth/fact/conspiracy. Jeff stopped deadlifts/squatting because his hip drive was breaking Stephanie

Awesome video Jeff!

Deadlifting release growth hormone. Myth or nah?

Can you do a video on sleep? I'm supposed to be getting 9 hours a night but I tend to only get 4.5 because of school. Can you make a video on just how much insufficient sleep effects gains?

@Jeff Nippard , How does , fat burners vs fasted workouts sound like, which of the two of them are better or recommended to do to loose body fat percentage ? #myth option ?

I don’t get how everyone doesn’t watch these videos. Then they wouldn’t be complaining or being unknowledged about making no gains this is pure gold info

Your videos are exactly what the fitness industry needs, science-based information with tons of studies and evidence. Keep it up with the great quality bro.

Seriously, such good content. All the time. So glad you've grown so much on here, you deserve it! And for a myth buster idea; best cardio for fat loss (always torn between steady state, HIIT etc! And what's actually most beneficial and most efficient for fat loss!) I guess it's not a myth, but still a decent video idea?😂

Good info, Jeff. I’d be curious to see how Intermittent Fasting would affect this data. For instance: 0400 wake up 0430 black coffee, apple 0500 gym ~1700-1800 fast break, remainder of daily calories consumed This is an eating and training schedule that I’ve followed for around 2.5-3 years now and I don’t think the progress I’ve made is any better or worse than anyone else’s, but I’m curious as to if moving up (at least) protein consumption closer to the “post workout window” would have a significant effect.

Thank you for starting this new series, as someone who just started weight lifting in 2017 it's easy to get wrapped up in what information is just spewed out online, and having a scientific approach to things without having to spend 8 years digging through different studies makes my life so much easier!

Can you make A video about stretching and muscle growth

Thank God it's a myth, I can't even get home in the said window 😓

Humble, open-minded, intelligent and informed. No wonder you’re in such a good shape (with a bit of sauce)

Saw your re-post on IG. Dude your videos are much appreciated and I LOVE that you don’t use click-bait to get views. Keep it up, man! Wanted to just drop you a comment & say thanks!

Upcoming video on sufficient protein intake! YES! I've been trying to find the right number for someone like me who is trying to gain muscle while losing belly fat but all these 'calculators' online come up with different results. Great video Jeff

I agree Jeff many people forget the pre workout meal and how much protein they intake in that meal. It would be hard to quantify exactly when they need to consume protein after their workout. I personally try to eat protein within 45 -60 mins after a workout but everyone has different schedules so to each their own. Great video Jeff!

1:22 eating both carbs and protein post workout might be a good idea [but actually the issn also mentions "protein alone" as a pst-workout]. Jeff also says later in the vid that u don't have to eat carbs in ur post-workout. 2:40 we build muscle for about 48h after training. 3:59 international society of sports nutrition: nutrient timing.

Topics I would like to see covered please, Jeff. Maybe or maybe not as part of a "myth" series, but I'd like to know more about them regardless if suitable to your schedule: * Foam rolling and other forms of myofacial release (lacrosse balls and golf balls to pecs and shoulders etc. and then things like Donny Thompson's "Ex-Wife" to the muscle body) * Banded stretching * Compression whilst mobilising, things like VooDoo Floss for example * Dynamic Vs static stretching and is there a difference to doing it at the beginning or at the end of the workout? * Hook-Grip. Does it affect grip strength or not. Does it change forearm activation or not. How much of a better shoulder position (if any) does it create? Thank you for your content, engaging as always!

Science explained on your hair

Your crooked lampshade was pissing me off throughout the entire video.

I think that a lot of gym goers have such a bone to pick with the “anabolic window”, that they completely overlook the basics of nutrition of why it’s more beneficial to eat as soon after your workout as you can. It’s not about your muscles. It’s about your day. Just like breakfast isn’t only beneficial to muscle heads, but has multiple benefits that just have to do with your health, and having a more energized day. (You touched on this with a sentence : “if MUSCLE is your goal”. EAT POST WORKOUT!!! Don’t ask what do I have to gain. Ask what you have to lose. I like to it content. Keep it up.

Agree, that's exactly I study in nutrition course, except in if you are training on the fasted state, then quick carbs will help to replenish muscle glycogen faster and also if you are training twice a day, then quick carbs can help. But muscle glycogen replenishment capacity drops to 50% after the workout.

Will be sure to watch this during breakfast tomorrow #PTAschoollife

Ever since I found this out about a year ago I haven’t had a protein shake since, I used to use them to hit my anabolic window so I could take them to the gym with me but now I would rather just have the calories from the protein shake free so I can eat more and manage my diet, especially my micro nutrients more effectively for better overall health. Does anyone know if these studies are relatively new? Because I was CERTAIN the window was truth and got information about it from multiple sources and honestly I’m a little mad that I fell for it.

In a time where most of RU-vid is now clickbait, drama, or the Paul’s; Jeff’s channel restores my faith in this site.

Got damn it's never been better to be alive. I cant thank Jeff enough for quick, easy, digestible access to info.

What about ingesting fat post-workout? Does it have a negative effect or does it ultimately not make a noticeable difference?

Hey Jeff, what about the blunting cortisol effect? Wouldn't a post workout meal with carbs and protein blunt cortisol leading to faster adaptions/recovery? that could be a factor for people training closer to their maximum recoverable volume and people who train multiple sessions in a day.

When you watch a 2 min ad because Jeffs' content is worth it!👌

Can you do an updated video on Protein, Carbohydrates, other nutrient timing? I'm enjoy going through all of your content.

Where’s Stefan 😂😍

BCAA's during a fasting period? Will it help maintain muscle mass?

ngl i thought you just released this video and this just shows how good your thumbnails are

I'll tell you what a smart teacher told me in university. We were talking about this topic and she told me that is best to eat after your training due to the vascularization of the muscle. The muscle capillaries are enlarged due to training, absorbing nutrients with much more ease. Def: Capillaries are the smallest of the body's blood vessels. They are only one cell thick, and they are the sites of the transfer of oxygen and other nutrients from the bloodstream to other tissues in the body; I personally try to eat after all my workouts but in the end like you said, total volume of food is the most important. Like in training, total volume of work sets. Train hard, eat a lot :)))

Jeff have you done a video on optimal training time?

What if you drink BCAA’s during your workout? Would that have a different effect? (I.e. could wait longer to consume protein post workout)?

Huge fan of the channel. Your level of nuance and scientific rigor is unparalleled in the fitness youtube space (but to be fair, I like steph's channel too... 😊). This mythbusting series is an awesome addition, and I can't wait to see what comes next. Keep it up bro!

So what I learned in nutrion class is correct... post and pre protein consumption results in optimal protein synthesis. I learned that we are always utilizing protein (in the many various biological ways)and if we are looking for results we need to intake more than the body is using and any given time, so that reaction rate yields a positive protein balance. Since our bodies don't store protein neither (it gets urinated out or converted and stored as fat), consuming at the best time (when the rate of protein catabolism is high) definitely should be considered.

did anyone else notice in the end of the description box jeff puts his height and weight

Please do a video on HGH and testosterone levels in a fasted state. Many claim its hundreds of times higher than High Intensity routine.

If this were mythbusters, the "plausible" tile would fall from the cieling now. PS. Im not even mad that the title of the video was slightly overstated. I clicked with 100 percent confidence that Jeff would provide highly educational content with an acedemic rebuttal and an unbiased conclusion. Thanks Jeff!

you should do a video examining the effects of electrical pulse stimulation and muscle hypertrophy or maybe establishing a better mind-muscle connection. Just something with electrical pulse stimulation.

Does all of this apply to ducks as well as humans ?

You can’t build muscle on a caloric deficit. Myth or nah?

Muscle protein synthesis may take several hours to begin but remember the protein you consume takes time to break down itself. It's best to have the amino acids available as soon as synthesis begins. I'm under the school of consuming a bolus of protein immediately after workout but not as much as some suggest, but rather a continuous level for hours afterword's. Jerky and cheese work great for snacks every half hour post workout. Consuming carbohydrates is completely unnecessary. Gluconeogenesis will occur as needed to replenish what was used. The body does not need to consume any carbohydrates at all and many studies show it's actually better if you don't.

Fantastic. First video of yours I watched. When I saw the setup, I thought the audio was going to be 💩. Great job in having quality audio and explaining the science.

Yo Jeff! Is it true soy protein creates estrogen spikes?

Myth of not eating fats after training because it "slows down the absorbtion of the other two macronutrients" Please!!

Jeff here is a very popular one that all body builders, fitness, shredders Do! How about myth busting "Fasted Cardio" - does it work? Thank you brother, you are the man! I need to buy a shirt from you that says "bro science".

Please do a video on time under tension and isometrics

I’m part of a “fitness group” on Facebook, and it’s so common for someone to post asking how to get rid of their lower belly “pooch”. I can’t tell you how many women will reply “Oh you can’t get rid of that. We have that fat to protect our reproductive organs.” 🤯🤬🤯

I'm from Brazil, bro. Nice job. Your channel is a stronghold of good quality content.

I love your content Jeff. Please do a Somatotype myth bust next. Love from Nigeria.

The BCAA-Myth: Why they are completely useless

Since you do a lot of looking at research. Why aren’t you vegan? Since it’s the best diet for overall health?

It's official, Jeff has the best body building RU-vid channel. For reals, I wish more people would post videos consistently like this

Can you tell us more about your workout routine ? what kind of split, exercises you're doing and why

This guy needs to learn how to talk without flapping his hands around constantly

Myth: we are omnivores/carnivores

Myth bust idea: is there such thing as overtraining? - does cardio inhibit hypertrophic gains?

I think if you're working out for a long time you need to spike insulin. You have to think cortisol levels are high, you want catabolic processes to shut down. Eating right after ( whether its 15min or an hour) is crucial, maybe not for muscle protein synthesis, but to shut off the catabolic effect of prolonged weight lifting.

Jeff, been checking out your videos for sometime now, and just recently subbed. The information you provide is very informative and love the fact that it's backed up with scientific research. Music is pretty dope too. Much continued success.

The point about the duality of the sympathetic (= under stress) / para-sympathetic (calm) nervous system, the former being activated by the workout and being still "on" for some time after exercising, should have been mentioned. It is said to play a role in digestion and health.

Well as a trainer I know that the placebo is probably the craziest effect ever advise your clients to eat soon after if they are one to be strict and say it will help and this will help them to gain in the way that itll increase motivation and satiation with exersize

The tunning analogy was on point. Nice editing.

I stumbled upon your channel through these videos and subscribed immediately. It's incredible (and rare) to find someone having a nuanced scientific argument on these topics. Much appreciated.

Jeff out here busting all these myths like nuts on a lonely night

So good as always Jeff! Please do a video on running! Lots of videos and articles say going for a run is useless and bad for you, but I like running! I would take your word over theirs, thanks!

Eyes popped out of my head on the Back to the Future clip at 4:58. Thanks for your work Jeff. I've had my first year of consistency without seasonal lapses, and your information is helping me maximize the limited time I have to lift.

I was actually very interested in hearing about the carbohydrate consumption. You actually helped me add more evidence to a theory that I have had. Most people always say that you need to replenish your glycogen stores after a work out, and I have never put in effort towards that because I always felt that we never even touch close to low glycogen stores. I don't remember exact numbers, but I believe that we store about 1500 to 2000 calories worth of stored glycogen, maybe more. There is no way anyone is even working out intense enough to even reach past 50% to 75% of those calories (1000 calories). Only professional athletes would even get close to that, and even then, there is some research that suggests the more experienced people who exercise actually adapt to use less energy during their workouts. I would like to see you fo a video on that. That would be a great topic to discuss further. Thanks

Here's a potential myth: you should drink 2 litres of water a day. Allegedly this is based on old studies suggesting that you lose (without exercise) about 2 litres of water each day. Obviously people believe that 2 litres should be consumed whilst clearly ignoring the fact that most water comes from your food. Could drinking too much water have a negative effect on the body? E.g. by vitamin loss.