1 00:00:00,840 --> 00:00:05,880 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,840 --> 00:00:19,000 Speaker 1: I am Tom Holland and this is Fitness Disrupted. So 3 00:00:19,239 --> 00:00:26,119 Speaker 1: there is a concept known as the metabolic window. It 4 00:00:26,280 --> 00:00:30,920 Speaker 1: falls into the category you could call it maybe another 5 00:00:31,000 --> 00:00:37,040 Speaker 1: word for nutrient timing. I started writing about this many 6 00:00:37,159 --> 00:00:41,680 Speaker 1: years ago when it comes to sports nutrition, when it 7 00:00:41,720 --> 00:00:46,280 Speaker 1: comes to muscle hypertrophy, when it comes to and relates 8 00:00:46,320 --> 00:00:51,320 Speaker 1: to endurance, training and energy. But this is a perfect 9 00:00:51,360 --> 00:00:57,080 Speaker 1: topic for Fitness Disrupted because of what the contradictory information, 10 00:00:57,280 --> 00:01:02,440 Speaker 1: the contradictory science. But it's the perfect topic as well 11 00:01:02,480 --> 00:01:09,640 Speaker 1: because of my takeaway, which goes to common sense. Okay, So, 12 00:01:09,920 --> 00:01:16,280 Speaker 1: like so much in exercise and nutrition, there's contradictory information, 13 00:01:16,840 --> 00:01:19,080 Speaker 1: just like with stretching. Is stretching good for you? Is 14 00:01:19,080 --> 00:01:21,840 Speaker 1: stretching bad for you? Right? Does it matter? Does it 15 00:01:21,959 --> 00:01:25,200 Speaker 1: make a difference, And of course it comes down to 16 00:01:25,400 --> 00:01:28,959 Speaker 1: it depends. But let me just keep this to a 17 00:01:29,000 --> 00:01:31,880 Speaker 1: fit tip. And for those of you who don't know 18 00:01:32,360 --> 00:01:37,280 Speaker 1: what the metabolic window is, it is a period of 19 00:01:37,360 --> 00:01:41,680 Speaker 1: time after your workout. Okay, So think of a window 20 00:01:41,800 --> 00:01:45,000 Speaker 1: and the window is closing. That's what they're trying to 21 00:01:45,520 --> 00:01:47,720 Speaker 1: kind of give you the image of here when they 22 00:01:47,760 --> 00:01:54,760 Speaker 1: talk about the metabolic window, and it involves consuming nutrients, 23 00:01:55,560 --> 00:01:59,440 Speaker 1: and the two nutrients that we're talking about here are 24 00:01:59,600 --> 00:02:05,800 Speaker 1: pros and carbohydrates in and around your workout session. Okay, 25 00:02:05,920 --> 00:02:09,639 Speaker 1: and some have claimed what that there can be dramatic 26 00:02:09,800 --> 00:02:17,079 Speaker 1: improvements in body composition, so muscle building, in glycogen storage, 27 00:02:17,200 --> 00:02:22,520 Speaker 1: so storing those carbohydrates. So basically, the short explanation is 28 00:02:22,960 --> 00:02:27,880 Speaker 1: it's better to get in these nutrients, your carbohydrates and 29 00:02:27,919 --> 00:02:31,840 Speaker 1: your protein as soon after a workout as possible because 30 00:02:32,240 --> 00:02:37,280 Speaker 1: again with that window analogy, the closer to the workout 31 00:02:37,320 --> 00:02:40,440 Speaker 1: you consume these the better because the body is primed 32 00:02:40,680 --> 00:02:43,000 Speaker 1: to take them in. I'm not giving you the scientific 33 00:02:43,080 --> 00:02:45,040 Speaker 1: terms as a fit tip. We're gonna keep it simple 34 00:02:45,080 --> 00:02:49,800 Speaker 1: because the takeaway is simple, especially with the mixed messages. 35 00:02:50,080 --> 00:02:53,799 Speaker 1: But I had to go back into my library back 36 00:02:53,800 --> 00:02:56,120 Speaker 1: to when I was writing about this much more frequently 37 00:02:57,000 --> 00:03:00,520 Speaker 1: because of all this research that was coming out at 38 00:03:00,520 --> 00:03:03,519 Speaker 1: the time, and one book in particular, and I wasn't 39 00:03:03,520 --> 00:03:05,400 Speaker 1: even sure. I mean, I have not pulled this book out, 40 00:03:05,720 --> 00:03:08,760 Speaker 1: I don't even know in how long. And it's called 41 00:03:08,760 --> 00:03:12,960 Speaker 1: the Future of Sports Nutrition, Nutrient timing and It was 42 00:03:13,000 --> 00:03:16,280 Speaker 1: written by Dr John Ivy, who is one of the 43 00:03:17,000 --> 00:03:19,280 Speaker 1: was one of the you know, first people to really 44 00:03:19,320 --> 00:03:21,519 Speaker 1: put this on the map as far as the muscle 45 00:03:21,560 --> 00:03:26,160 Speaker 1: building goes. Uh, and Dr Robert Portman as well. Okay, 46 00:03:26,200 --> 00:03:28,160 Speaker 1: and I'm just gonna read to you the first two 47 00:03:28,160 --> 00:03:30,720 Speaker 1: paragraphs because it will explain this for those of you 48 00:03:30,760 --> 00:03:32,880 Speaker 1: who again might not have any idea what I'm talking 49 00:03:32,880 --> 00:03:36,480 Speaker 1: about here. So this is the first page of nutrient 50 00:03:36,560 --> 00:03:40,080 Speaker 1: timing the book. During a muscle's twenty four hour growth cycle, 51 00:03:40,440 --> 00:03:43,440 Speaker 1: there are periods when the muscle is actively involved in 52 00:03:43,520 --> 00:03:47,400 Speaker 1: producing energy, periods when it is recovering, and periods when 53 00:03:47,400 --> 00:03:50,960 Speaker 1: it is growing. For the metabolic machinery of the muscle 54 00:03:51,000 --> 00:03:54,240 Speaker 1: to function at its best during each of these periods, 55 00:03:54,560 --> 00:03:58,280 Speaker 1: the appropriate amounts and types of nutrients must be consumed 56 00:03:58,680 --> 00:04:02,920 Speaker 1: at the appropriate times, depending on its metabolic needs. At 57 00:04:02,920 --> 00:04:06,040 Speaker 1: any given time, the muscle machinery can be directed to 58 00:04:06,080 --> 00:04:10,520 Speaker 1: produce and replenish muscle glycogen, so that's energy and in 59 00:04:10,560 --> 00:04:14,600 Speaker 1: parentheses they say the stored form of glucose or synthesized 60 00:04:14,640 --> 00:04:19,839 Speaker 1: muscle protein. Each of these operations requires different types of nutrients, 61 00:04:20,240 --> 00:04:23,279 Speaker 1: and if you're able to deliver the right nutrient mixture 62 00:04:23,320 --> 00:04:26,560 Speaker 1: to the muscles at the right time, you can greatly 63 00:04:26,720 --> 00:04:33,440 Speaker 1: enhance recovery from exercise and improve muscle growth, strength, and power. Okay, 64 00:04:33,440 --> 00:04:37,400 Speaker 1: so those first two paragraphs of the book Nutrient Timing 65 00:04:37,880 --> 00:04:40,719 Speaker 1: summarizes it pretty darn well. Right. You're talking about two 66 00:04:40,760 --> 00:04:44,200 Speaker 1: things here, many things, but the main two things are 67 00:04:45,040 --> 00:04:48,680 Speaker 1: replacing the energy in the form of glucose through carbohydrates 68 00:04:48,680 --> 00:04:51,760 Speaker 1: as soon as possible so you can better store those, 69 00:04:53,000 --> 00:04:58,720 Speaker 1: and then taking in protein building blocks of muscles so 70 00:04:58,839 --> 00:05:04,839 Speaker 1: that you can build muscle optimally. And the farther away 71 00:05:04,880 --> 00:05:11,600 Speaker 1: from your workout, this concept argues, the less able you 72 00:05:11,640 --> 00:05:16,360 Speaker 1: are to do those two things, the less optimal you 73 00:05:16,360 --> 00:05:19,640 Speaker 1: your body is able to take in those two nutrients, 74 00:05:19,640 --> 00:05:22,160 Speaker 1: the carbohydrates and the protein. All right, let's just to 75 00:05:22,200 --> 00:05:24,400 Speaker 1: steal this down really quickly. Though. First of all, I 76 00:05:24,440 --> 00:05:27,600 Speaker 1: love the argument. UH looked at a bunch of studies, 77 00:05:27,640 --> 00:05:32,080 Speaker 1: one being Nutrient timing revisited. Is there a post exercise 78 00:05:32,120 --> 00:05:35,920 Speaker 1: antibolic window? And this was Journal of the International Society 79 00:05:35,920 --> 00:05:40,240 Speaker 1: of Sports Nutrition January of two so years ago. Not 80 00:05:40,400 --> 00:05:44,200 Speaker 1: that recent. They're questioning it already. Okay, So let's just 81 00:05:44,200 --> 00:05:47,080 Speaker 1: get into the practical applications here. Let's go to the 82 00:05:47,200 --> 00:05:51,680 Speaker 1: energy right optimal time too, if you want to call 83 00:05:51,720 --> 00:05:57,080 Speaker 1: it super compensate energy stores, but take in energy. You're 84 00:05:57,080 --> 00:05:59,800 Speaker 1: going to take in the energy regardless. So one of 85 00:05:59,800 --> 00:06:02,360 Speaker 1: the arguments when you start to read the research, especially 86 00:06:02,400 --> 00:06:06,640 Speaker 1: the research looking at it revisited, is who who does 87 00:06:06,640 --> 00:06:10,760 Speaker 1: that matter for? Right? In other words, like unless you're 88 00:06:10,800 --> 00:06:13,799 Speaker 1: doing multiple workouts a day, which some people do, especially 89 00:06:13,839 --> 00:06:17,839 Speaker 1: professional athletes, or you're an endurance athlete, or you're someone 90 00:06:17,920 --> 00:06:23,640 Speaker 1: competing in you know, an endurance event involving multiple days, 91 00:06:23,720 --> 00:06:28,800 Speaker 1: maybe does it really matter? Does it really matter? So 92 00:06:28,880 --> 00:06:34,559 Speaker 1: that's the energy side. Now, I would argue that's less 93 00:06:34,600 --> 00:06:39,080 Speaker 1: important than the nutrient timing the metabolic window for people 94 00:06:39,080 --> 00:06:42,560 Speaker 1: who want to build muscle. That's generally those who are 95 00:06:42,560 --> 00:06:48,360 Speaker 1: more into this metabolic window, more worried about it. They're 96 00:06:48,360 --> 00:06:53,719 Speaker 1: the ones who are what the bodybuilder types who have 97 00:06:53,880 --> 00:06:58,840 Speaker 1: the protein shakes ready to go in their locker right 98 00:07:00,080 --> 00:07:01,920 Speaker 1: or if they're working at at home or they're going 99 00:07:01,920 --> 00:07:06,160 Speaker 1: back home, huge protein shake. But you know the type 100 00:07:06,200 --> 00:07:09,480 Speaker 1: I'm talking about. So you have the energy storage side 101 00:07:10,000 --> 00:07:14,440 Speaker 1: and you have the muscle building side. And so the 102 00:07:14,480 --> 00:07:19,440 Speaker 1: primary goal of this traditional post workout meal and the 103 00:07:19,520 --> 00:07:25,000 Speaker 1: timing refueling is to replenish those likeagen stores and to 104 00:07:25,760 --> 00:07:35,440 Speaker 1: ideally increase muscle protein synthesis. Okay, build more muscle, put 105 00:07:35,720 --> 00:07:39,640 Speaker 1: energy back in as best as you can leave it 106 00:07:39,680 --> 00:07:45,120 Speaker 1: at that. So there's conflicting information, and when you look 107 00:07:45,160 --> 00:07:51,840 Speaker 1: at that recent research, it shows that there's actually evidence 108 00:07:51,840 --> 00:07:54,840 Speaker 1: based support, as they say, for this practice is currently lacking. 109 00:07:56,240 --> 00:08:00,480 Speaker 1: Now there's some studies that demonstrate a benefit it to 110 00:08:00,560 --> 00:08:04,480 Speaker 1: consuming these nutrients as soon as possible, and there's others 111 00:08:04,480 --> 00:08:06,960 Speaker 1: that don't. So let's just break this down to a 112 00:08:06,960 --> 00:08:11,360 Speaker 1: fit tip. Why would you not do it? If your 113 00:08:11,360 --> 00:08:16,320 Speaker 1: goal are either of those or both of those, If 114 00:08:16,360 --> 00:08:19,760 Speaker 1: there's potential that it does work, and there's a bunch 115 00:08:19,800 --> 00:08:22,200 Speaker 1: of factors. Again, I don't want to get into for 116 00:08:22,480 --> 00:08:26,000 Speaker 1: a fit tip because this is really something that just 117 00:08:26,080 --> 00:08:28,480 Speaker 1: comes down to common sense, and we can add a 118 00:08:28,480 --> 00:08:30,480 Speaker 1: couple of other factors in as well that they don't 119 00:08:30,520 --> 00:08:34,880 Speaker 1: talk about when they're discussing this metabolic window. All right, 120 00:08:36,320 --> 00:08:38,440 Speaker 1: if your goal is weight loss, let's go right there, 121 00:08:38,960 --> 00:08:40,679 Speaker 1: and that's not something they really talk about in the 122 00:08:40,720 --> 00:08:44,559 Speaker 1: metabolic window. So more about building muscle of that's connected 123 00:08:44,600 --> 00:08:49,120 Speaker 1: to weight loss, is it not or replacing energy stores. 124 00:08:50,280 --> 00:08:52,560 Speaker 1: But what many people do who are focused on weight 125 00:08:52,600 --> 00:08:56,880 Speaker 1: loss is they see that they've burned three four hundred 126 00:08:56,920 --> 00:08:59,440 Speaker 1: calories during their cardio session at the gym, maybe they 127 00:08:59,480 --> 00:09:01,439 Speaker 1: threw in some eight and the last thing they want 128 00:09:01,440 --> 00:09:04,319 Speaker 1: to do is taken calories right after the workout. They're 129 00:09:04,320 --> 00:09:08,559 Speaker 1: gonna eat, but they're gonna wait. And so if they 130 00:09:08,559 --> 00:09:13,760 Speaker 1: did do some strength and cardio mixed and the metabolic 131 00:09:13,760 --> 00:09:16,680 Speaker 1: window might help them, just gonna leave it at that, 132 00:09:18,000 --> 00:09:21,280 Speaker 1: taking it in as soon as possible, some carbohydrates, some protein, 133 00:09:23,200 --> 00:09:27,120 Speaker 1: and they wait. They're not getting that potential benefit. And 134 00:09:28,640 --> 00:09:31,920 Speaker 1: what they're doing oftentimes is going for a long stretch, 135 00:09:32,679 --> 00:09:36,199 Speaker 1: getting hungry, letting that blood sugar decline to the point 136 00:09:36,280 --> 00:09:39,720 Speaker 1: that the ravenous, and then you make poor food choices after. 137 00:09:40,000 --> 00:09:42,440 Speaker 1: So in other words, you'd be much better off on 138 00:09:42,520 --> 00:09:47,840 Speaker 1: several levels taking in eating, timing your meal to be 139 00:09:47,920 --> 00:10:01,439 Speaker 1: right after that workout. If your goal is athletic performance, 140 00:10:01,480 --> 00:10:04,160 Speaker 1: if you are an endurance person or someone doing multiple 141 00:10:04,200 --> 00:10:07,160 Speaker 1: workouts a day. Energy is really important. The fuel we 142 00:10:07,200 --> 00:10:10,160 Speaker 1: put into our body is really important. We need enough 143 00:10:10,200 --> 00:10:12,840 Speaker 1: fuel and we want as high quality fuel as possible. 144 00:10:13,120 --> 00:10:17,520 Speaker 1: That analogy is so overused, but it's so applicable. Okay, 145 00:10:17,800 --> 00:10:20,760 Speaker 1: And for someone like me who does these long events 146 00:10:20,840 --> 00:10:24,160 Speaker 1: now still running across the Grand Canyon and back, getting 147 00:10:24,200 --> 00:10:26,960 Speaker 1: ready to do that again another iron Man race, and 148 00:10:27,000 --> 00:10:31,760 Speaker 1: I am doing multiple workouts. Yeah, I want to refuel 149 00:10:31,800 --> 00:10:34,400 Speaker 1: as soon as possible to be ready to not only 150 00:10:34,440 --> 00:10:37,040 Speaker 1: do that next workout, but to be able to work 151 00:10:37,440 --> 00:10:40,160 Speaker 1: have my brain work, you know, for the work I 152 00:10:40,200 --> 00:10:43,200 Speaker 1: need to do in between the workouts, and to have 153 00:10:43,240 --> 00:10:47,160 Speaker 1: the energy as well. And then if your goal is 154 00:10:47,240 --> 00:10:51,120 Speaker 1: overall health, we need to focus on eating more and 155 00:10:51,160 --> 00:10:56,120 Speaker 1: eating better, more food, more whole foods, and not focusing 156 00:10:56,160 --> 00:11:00,480 Speaker 1: on deprivation on I would argue fasting topic for another day, 157 00:11:00,520 --> 00:11:05,080 Speaker 1: not here, But we need to fuel our bodies. So 158 00:11:05,160 --> 00:11:09,160 Speaker 1: what is the downside? That's that's the question that should 159 00:11:09,200 --> 00:11:12,760 Speaker 1: be asked. What is the downside to refueling right after 160 00:11:12,800 --> 00:11:16,120 Speaker 1: your workout? I see the upsides, so without getting into 161 00:11:16,160 --> 00:11:19,040 Speaker 1: the deep scientific discussion. And by the way, this book 162 00:11:19,120 --> 00:11:22,400 Speaker 1: was really tough to read because it was so repetitive. 163 00:11:23,200 --> 00:11:25,880 Speaker 1: Now I get it. Also, that book I read on 164 00:11:25,960 --> 00:11:29,840 Speaker 1: power meters, Oh, that was the toughest book I've ever read. 165 00:11:30,520 --> 00:11:37,360 Speaker 1: Power Oh, cyclists, whatever. But this is such a great 166 00:11:37,400 --> 00:11:40,360 Speaker 1: example of let's look at the science. Yeah it's conflicting, 167 00:11:40,600 --> 00:11:44,680 Speaker 1: let's look at the downside to doing what might potentially 168 00:11:45,080 --> 00:11:48,000 Speaker 1: benefit us, and then looking at all those other benefits 169 00:11:48,040 --> 00:11:52,760 Speaker 1: as well. Does that make sense? Right? And one other 170 00:11:52,880 --> 00:11:55,199 Speaker 1: final thing to keep this to a short fit tip, 171 00:11:55,720 --> 00:12:00,280 Speaker 1: and I want to do three hours on this. You're like, no, please, own't. 172 00:12:01,000 --> 00:12:08,280 Speaker 1: Uh is the whole practice and kind of systems you 173 00:12:08,320 --> 00:12:11,760 Speaker 1: put together, you know, the placebo effect, That's not what's 174 00:12:11,840 --> 00:12:14,040 Speaker 1: what's happening here. By my point is like when you 175 00:12:14,080 --> 00:12:17,720 Speaker 1: buy supplements, when you bring a protein shake bottle, you know, 176 00:12:17,800 --> 00:12:20,680 Speaker 1: to the gym, or you work out in your home gym, 177 00:12:20,720 --> 00:12:24,920 Speaker 1: and then you come upstairs and you immediately refuel with 178 00:12:25,800 --> 00:12:29,920 Speaker 1: your own blender made you know, protein powder and frozen 179 00:12:30,000 --> 00:12:37,439 Speaker 1: fruit and some healthy fats. That's the lifestyle people, that's 180 00:12:37,480 --> 00:12:40,280 Speaker 1: something that's going to keep you doing what you're doing 181 00:12:40,920 --> 00:12:46,000 Speaker 1: for a long time, for a lifetime. So in other words, 182 00:12:46,240 --> 00:12:49,439 Speaker 1: we don't look at the behavioral side of these type 183 00:12:49,440 --> 00:12:53,679 Speaker 1: of things when we should. We can look at the 184 00:12:54,000 --> 00:12:58,960 Speaker 1: energetics part and the physiology and the nutritional side and 185 00:12:59,080 --> 00:13:03,280 Speaker 1: all of that stuff, and that's important but I know 186 00:13:03,400 --> 00:13:08,559 Speaker 1: personally from experience and then from clients, thousands of clients 187 00:13:08,559 --> 00:13:12,720 Speaker 1: over the years, that when you start to live the 188 00:13:12,800 --> 00:13:19,480 Speaker 1: lifestyle and that goes for rehydrating and refueling, doing those 189 00:13:19,559 --> 00:13:25,240 Speaker 1: little things, it's not just the physiological effects that matter. 190 00:13:25,960 --> 00:13:31,720 Speaker 1: Equal to or more important are the psychological because you're 191 00:13:31,720 --> 00:13:35,560 Speaker 1: controlling now it's a huge part of it. You do 192 00:13:35,640 --> 00:13:40,400 Speaker 1: your workout and then you refuel and you control those foods, 193 00:13:41,760 --> 00:13:45,160 Speaker 1: and you're following a program, your program, and that is 194 00:13:45,280 --> 00:13:48,400 Speaker 1: so powerful. So don't need to get into whether or 195 00:13:48,440 --> 00:13:51,679 Speaker 1: not the metabolic window exists or how important it is. 196 00:13:52,000 --> 00:13:56,040 Speaker 1: If I'm going to eat, which I am frequently, why 197 00:13:56,080 --> 00:13:59,520 Speaker 1: don't I do it within that metabolic window in case 198 00:13:59,600 --> 00:14:03,839 Speaker 1: the physic theological studies into it for muscle building and 199 00:14:04,040 --> 00:14:09,040 Speaker 1: energy replenishment are true. But even if they're not, there's 200 00:14:09,080 --> 00:14:12,360 Speaker 1: so many other benefits that come from that as well. 201 00:14:13,120 --> 00:14:16,840 Speaker 1: So just a perfect example of taking the science and 202 00:14:16,880 --> 00:14:19,560 Speaker 1: the conflicting science and going, Okay, it might work, it 203 00:14:19,640 --> 00:14:22,040 Speaker 1: might not, but I'm gonna do it in case it does, 204 00:14:23,080 --> 00:14:25,440 Speaker 1: and then I'm gonna do it for other reasons as well. 205 00:14:25,480 --> 00:14:28,920 Speaker 1: And one of the main reasons people is we need 206 00:14:29,000 --> 00:14:32,760 Speaker 1: to get in our protein. We need to get in 207 00:14:33,000 --> 00:14:35,600 Speaker 1: enough protein. I know that research shows that people get 208 00:14:35,600 --> 00:14:38,840 Speaker 1: in enough, not the right kinds, And I would argue 209 00:14:39,000 --> 00:14:44,200 Speaker 1: many of those self reports are misleading at best. So 210 00:14:44,280 --> 00:14:50,560 Speaker 1: metabolic window maybe I believe, yes, And the downside is 211 00:14:51,560 --> 00:14:56,720 Speaker 1: you're refueling, And there is no downside. It's about control. 212 00:14:58,280 --> 00:15:01,600 Speaker 1: It's about you finding your program, am and sticking to it. 213 00:15:02,080 --> 00:15:06,040 Speaker 1: All right, how's that for simplifying it down? But this is, 214 00:15:06,080 --> 00:15:13,600 Speaker 1: like again, the perfect topic for over analyzing. You can 215 00:15:13,640 --> 00:15:16,560 Speaker 1: find both sides of just about every argument in fitness, 216 00:15:17,840 --> 00:15:23,760 Speaker 1: but then when you weigh the other just common sensical benefits, 217 00:15:23,880 --> 00:15:27,600 Speaker 1: potentially you go why not in this case? Why not? 218 00:15:28,280 --> 00:15:30,560 Speaker 1: All right? There you go, do much more on this. 219 00:15:30,680 --> 00:15:33,360 Speaker 1: We'll go deeper. I'll go deeper in the future. But 220 00:15:34,520 --> 00:15:38,200 Speaker 1: this is the takeaway right away, Do that morning workout 221 00:15:39,080 --> 00:15:42,920 Speaker 1: and then refuel right after. Do that afternoon workout, refuel 222 00:15:43,000 --> 00:15:48,320 Speaker 1: right after. I'll leave you with one little scientific piece 223 00:15:48,360 --> 00:15:52,160 Speaker 1: of information. Generally around a four to one ratio of 224 00:15:52,240 --> 00:15:56,320 Speaker 1: carbohydrates to protein. Now, this depends on what your goals are, obviously, 225 00:15:57,240 --> 00:15:59,320 Speaker 1: and if your goals are more muscle building, you can 226 00:15:59,360 --> 00:16:05,640 Speaker 1: add more protein. But you know somewhere around a four 227 00:16:05,680 --> 00:16:09,160 Speaker 1: to one ratio of carbohydrates to protein. So if you're 228 00:16:09,160 --> 00:16:12,640 Speaker 1: doing forty grams of carbs, you do about ten grams 229 00:16:12,680 --> 00:16:15,360 Speaker 1: of protein. Most people who are looking to build muscle 230 00:16:15,400 --> 00:16:18,760 Speaker 1: are going to do more than that of protein somewhere 231 00:16:18,760 --> 00:16:23,720 Speaker 1: around there. But control what you eat, taking those healthy foods, 232 00:16:25,120 --> 00:16:29,240 Speaker 1: whole foods when possible, supplements when you need to. And 233 00:16:29,360 --> 00:16:31,960 Speaker 1: this is a perfect time for that supplement, for that 234 00:16:32,000 --> 00:16:36,560 Speaker 1: protein powder, for that protein bar, for your protein concoction 235 00:16:36,640 --> 00:16:38,720 Speaker 1: that you love. If you want more info on that. 236 00:16:38,800 --> 00:16:41,400 Speaker 1: And you missed the fit tip I did on protein 237 00:16:41,440 --> 00:16:45,120 Speaker 1: bars versus protein shakes, I would listen to that, but yeah, 238 00:16:45,320 --> 00:16:48,320 Speaker 1: try to refuel within a half hour of your workout 239 00:16:48,320 --> 00:16:52,960 Speaker 1: with something super healthy and something you enjoy. The benefits 240 00:16:54,200 --> 00:16:57,920 Speaker 1: will outweigh the I don't even know what the negative 241 00:16:57,920 --> 00:16:59,880 Speaker 1: would be. And there you go. All right, thank you 242 00:17:00,000 --> 00:17:04,159 Speaker 1: for listening. Fit tip the metabolic window nutrient timing I 243 00:17:04,280 --> 00:17:08,080 Speaker 1: just saved you if you want to read it nutrient timing. 244 00:17:08,280 --> 00:17:11,560 Speaker 1: But uh, you know, this was before much of the 245 00:17:11,560 --> 00:17:15,359 Speaker 1: conflicting information came out. Everyone was saying absolutely, and then 246 00:17:15,359 --> 00:17:17,400 Speaker 1: all of a sudden they said, wait a minute. A 247 00:17:17,400 --> 00:17:20,399 Speaker 1: lot of limitations to the studies on nutrient timing, especially 248 00:17:20,480 --> 00:17:24,199 Speaker 1: muscle building, much of it done on people who are 249 00:17:24,520 --> 00:17:28,280 Speaker 1: new to exercise. So limitations, But now you know it 250 00:17:28,280 --> 00:17:30,880 Speaker 1: doesn't matter. Getting your protein, getting your carbs all right enough. 251 00:17:31,200 --> 00:17:33,840 Speaker 1: Tom h Fit is Instagram, Tom h Fit is Twitter. 252 00:17:33,880 --> 00:17:36,879 Speaker 1: You can reach out to me through those means methods, 253 00:17:37,119 --> 00:17:39,159 Speaker 1: direct message, questions, comments. Will love to hear from you. 254 00:17:39,160 --> 00:17:42,439 Speaker 1: You can also go to fitness disrupted dot com. Email 255 00:17:42,480 --> 00:17:45,119 Speaker 1: me through the site and thank you for listening again. 256 00:17:45,240 --> 00:17:49,440 Speaker 1: I'm breaking it down in the simplest way possible, saving 257 00:17:49,440 --> 00:17:52,600 Speaker 1: you the time I could sit here and read you, 258 00:17:52,600 --> 00:17:55,400 Speaker 1: you know, scientific blah blah blah, and make it much 259 00:17:55,400 --> 00:17:57,640 Speaker 1: more complicated than it is. That's what everyone else does. 260 00:17:57,960 --> 00:18:01,119 Speaker 1: They make the complex too simple and the too simple 261 00:18:01,240 --> 00:18:06,120 Speaker 1: complex excessive moderation. People right in the middle. All right, 262 00:18:06,520 --> 00:18:09,199 Speaker 1: thank you for listening again. I'm Tom Holland, exercise physiologist, 263 00:18:09,240 --> 00:18:17,239 Speaker 1: certified sports nutritionists, Believe in yourself. Fitness Disrupted is a 264 00:18:17,280 --> 00:18:20,480 Speaker 1: production of I Heart Radio. For more podcasts from my 265 00:18:20,560 --> 00:18:24,160 Speaker 1: Heart Radio, visit the I heart Radio app, Apple Podcasts, 266 00:18:24,320 --> 00:18:26,560 Speaker 1: or wherever you listen to your favorite shows.