1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:08,960 --> 00:00:14,040 Speaker 1: I am Tom Holland and this is Fitness Disrupted. The 3 00:00:14,080 --> 00:00:18,520 Speaker 1: metabolic window. It is something I have written about for years. 4 00:00:18,560 --> 00:00:24,360 Speaker 1: I have followed the advice given in sports nutrition journals 5 00:00:24,400 --> 00:00:28,880 Speaker 1: and books and done much research on it myself. Back 6 00:00:28,920 --> 00:00:31,880 Speaker 1: when I was a member of power Bars Team Elite, 7 00:00:31,920 --> 00:00:34,800 Speaker 1: they had many products that I would use in addition 8 00:00:34,840 --> 00:00:37,159 Speaker 1: to other products over the years when I was racing. 9 00:00:37,360 --> 00:00:40,239 Speaker 1: So we're gonna talk about the metabolic window, and it 10 00:00:40,280 --> 00:00:43,600 Speaker 1: applies to everyone, or it will apply to everyone, regardless 11 00:00:43,640 --> 00:00:47,720 Speaker 1: of your goals, regardless of uh, you know, whether you're 12 00:00:47,760 --> 00:00:50,760 Speaker 1: an endurance athlete or whether you are trying to lose 13 00:00:50,800 --> 00:00:54,640 Speaker 1: weight or build muscle or just be healthy. And it 14 00:00:54,800 --> 00:00:59,160 Speaker 1: is the perfect topic for Fitness Disrupted because I'm going 15 00:00:59,240 --> 00:01:03,640 Speaker 1: to give you study that say totally a thing that 16 00:01:03,680 --> 00:01:07,399 Speaker 1: the metabolic window exists and it's super important as it 17 00:01:07,440 --> 00:01:10,560 Speaker 1: has been said to be for many years, and then 18 00:01:10,600 --> 00:01:14,720 Speaker 1: there's current research that says maybe not, maybe not. And 19 00:01:14,760 --> 00:01:17,039 Speaker 1: then I'm gonna bring it all home and we're gonna 20 00:01:17,080 --> 00:01:20,200 Speaker 1: tie it all together because what I do here on 21 00:01:20,360 --> 00:01:23,760 Speaker 1: Fitness Disrupted, as we take the research, we take the 22 00:01:23,880 --> 00:01:27,640 Speaker 1: common sense and then the real world, the real worlds applications. 23 00:01:27,680 --> 00:01:30,560 Speaker 1: What are your goals and what makes sense even given 24 00:01:31,120 --> 00:01:36,840 Speaker 1: contradictory information. So let's talk about the metabolic window and 25 00:01:36,840 --> 00:01:39,319 Speaker 1: it tell you what it is really quickly. So the 26 00:01:39,360 --> 00:01:43,440 Speaker 1: metabolic window, it has been talked about as a period 27 00:01:43,440 --> 00:01:48,480 Speaker 1: of time post exercise where the body is best able 28 00:01:48,920 --> 00:01:51,960 Speaker 1: to take in nutrients. Okay, it's widely considered the most 29 00:01:52,000 --> 00:01:55,880 Speaker 1: critical part of nutrient timing. So what is nutrient timing. 30 00:01:55,920 --> 00:01:59,520 Speaker 1: It's taking in carbs, it's taking in protein to achieve 31 00:01:59,640 --> 00:02:04,320 Speaker 1: certain things. Okay, it's a popular nutritional strategy that involves 32 00:02:04,360 --> 00:02:08,080 Speaker 1: the consumption of different combinations of those nutrients. And again 33 00:02:08,200 --> 00:02:11,440 Speaker 1: we're mostly talking about protein and carbs, and I'll explain 34 00:02:11,480 --> 00:02:15,400 Speaker 1: why after your exercise session. So when we talk about 35 00:02:15,440 --> 00:02:18,840 Speaker 1: the window, they talk about the window closing. So in 36 00:02:18,880 --> 00:02:21,240 Speaker 1: other words, and here the numbers that have been thrown 37 00:02:21,240 --> 00:02:25,520 Speaker 1: around for years. They have been saying that the body 38 00:02:26,000 --> 00:02:29,680 Speaker 1: perfect condition to take in nutrients, to absorb the nutrients 39 00:02:30,080 --> 00:02:34,760 Speaker 1: within fifteen to sixteen minutes post exercise, and then after that, 40 00:02:34,840 --> 00:02:38,160 Speaker 1: the longer you go post exercise, the window starts to close. 41 00:02:38,639 --> 00:02:42,679 Speaker 1: So you kind of understand the metaphor of the windows. 42 00:02:42,840 --> 00:02:46,720 Speaker 1: So ideally, and we'll talk about again what your goals 43 00:02:46,760 --> 00:02:51,120 Speaker 1: are for that metabolic window. Ideally, you consume protein and 44 00:02:51,120 --> 00:02:55,720 Speaker 1: carbohydrates post exercise as close to the end of your 45 00:02:55,840 --> 00:03:00,280 Speaker 1: exercise session as possible, and that will achieve certain things 46 00:03:00,320 --> 00:03:04,440 Speaker 1: according to the research or not. So again, this is 47 00:03:04,480 --> 00:03:09,240 Speaker 1: something that I have written about, talked about, lectured about, 48 00:03:09,960 --> 00:03:14,200 Speaker 1: and I think it won't surprise you, those of you 49 00:03:14,240 --> 00:03:16,960 Speaker 1: who have listened to many of my shows to hear 50 00:03:17,000 --> 00:03:20,400 Speaker 1: where I'm gonna take it all and where we're gonna 51 00:03:20,400 --> 00:03:22,720 Speaker 1: take all the research, even though it's conflicting, and we're 52 00:03:22,720 --> 00:03:25,120 Speaker 1: gonna go, Okay, So what does that mean? How can 53 00:03:25,200 --> 00:03:28,240 Speaker 1: I apply it to my goals to be as healthy 54 00:03:28,280 --> 00:03:31,840 Speaker 1: as possible, or to be as competitive as possible, or 55 00:03:31,840 --> 00:03:35,480 Speaker 1: to look as good as possible? Because so often with 56 00:03:35,560 --> 00:03:39,760 Speaker 1: these headlines, you go is it important for what? I 57 00:03:39,760 --> 00:03:42,320 Speaker 1: al would say? There's always so many questions that come 58 00:03:42,360 --> 00:03:46,080 Speaker 1: after those headlines. You know, should you do free weight 59 00:03:46,240 --> 00:03:50,480 Speaker 1: or machines? Which is better for what? For what? So 60 00:03:50,480 --> 00:03:54,400 Speaker 1: we're gonna talk about the for what and basically the 61 00:03:54,480 --> 00:03:58,800 Speaker 1: three four what's are going to be body composition, looking good, 62 00:03:59,000 --> 00:04:02,320 Speaker 1: muscle building for the most part. So bodybuilders are huge 63 00:04:02,600 --> 00:04:06,760 Speaker 1: into the metabolic window. And we're gonna talk about exercise performance. 64 00:04:07,000 --> 00:04:11,240 Speaker 1: If you're someone who is competitive, especially endurance athletes. Many 65 00:04:11,280 --> 00:04:14,000 Speaker 1: of these studies are done on endurance athletes and that's 66 00:04:14,000 --> 00:04:17,200 Speaker 1: one of the criticisms, and we'll talk about that. And 67 00:04:17,200 --> 00:04:19,880 Speaker 1: then finally for health, and that's the most important thing 68 00:04:19,920 --> 00:04:22,440 Speaker 1: for me and for most of you listening. You want 69 00:04:22,440 --> 00:04:26,320 Speaker 1: to be healthy. So is the metabolic window important for 70 00:04:26,480 --> 00:04:30,640 Speaker 1: you on a health standpoint or from a health standpoint? 71 00:04:31,440 --> 00:04:33,920 Speaker 1: These are the questions that need to be asked and 72 00:04:34,040 --> 00:04:37,400 Speaker 1: answered when it comes to the metabolic window. We're gonna 73 00:04:37,440 --> 00:04:39,560 Speaker 1: talk all about that when we come back from this break. 74 00:04:39,600 --> 00:04:50,720 Speaker 1: We'll be right back, and we are back. I love 75 00:04:50,760 --> 00:04:56,000 Speaker 1: this topic. I love where the nutrition and the exercise 76 00:04:56,560 --> 00:05:00,440 Speaker 1: connect and and crossover, and this is a perfect example 77 00:05:00,520 --> 00:05:04,280 Speaker 1: of that. Once again, regardless of your goals, But your 78 00:05:04,279 --> 00:05:08,159 Speaker 1: goals are important because you may read certain articles or 79 00:05:08,160 --> 00:05:10,280 Speaker 1: listen to certain podcasts and well that doesn't apply to me. 80 00:05:10,760 --> 00:05:13,040 Speaker 1: So this needs to apply to you, and we will 81 00:05:13,480 --> 00:05:17,440 Speaker 1: make it apply to you. So the metabolic window, again, 82 00:05:17,520 --> 00:05:20,479 Speaker 1: it is just a period of time after your exercise 83 00:05:20,560 --> 00:05:26,239 Speaker 1: bout where the body is supposedly perfectly primed to take 84 00:05:26,279 --> 00:05:32,000 Speaker 1: in nutrients. They call it the anabolic window of opportunity. 85 00:05:32,520 --> 00:05:36,640 Speaker 1: Sometimes they say it's a limited time that exists after 86 00:05:36,720 --> 00:05:44,120 Speaker 1: your training to optimize your training related muscular adaptations. Okay, 87 00:05:44,520 --> 00:05:46,280 Speaker 1: I'm gonna throw out We're gonna go a little bit 88 00:05:46,279 --> 00:05:48,880 Speaker 1: into the science. We're gonna talk about glycogen and and 89 00:05:48,960 --> 00:05:53,159 Speaker 1: protein synthesis and stuff like that. But you won't confuse you. 90 00:05:53,920 --> 00:05:59,240 Speaker 1: I will make sure of that, all right. And one final, uh, 91 00:05:59,720 --> 00:06:03,120 Speaker 1: what thing about nutrient timing? Way back when there was 92 00:06:03,200 --> 00:06:06,520 Speaker 1: one book and I remember writing different articles based off 93 00:06:06,520 --> 00:06:08,280 Speaker 1: this book. A guy named John Ivy. He will come 94 00:06:08,360 --> 00:06:09,960 Speaker 1: up in a couple of the studies because he was 95 00:06:10,200 --> 00:06:12,680 Speaker 1: a guy is a guy who was all about it, 96 00:06:12,880 --> 00:06:14,719 Speaker 1: and he had a book called, or has a book 97 00:06:14,720 --> 00:06:18,560 Speaker 1: called Nutrient Timing the Future of Sports Nutrition. And what 98 00:06:18,640 --> 00:06:20,760 Speaker 1: he was saying and is saying is when the right 99 00:06:20,760 --> 00:06:24,080 Speaker 1: combination of nutrients is delivered at the right time, one 100 00:06:24,120 --> 00:06:27,960 Speaker 1: can activate his or her body muscle machinery to increase 101 00:06:28,040 --> 00:06:31,919 Speaker 1: muscle strength, improve your endurance, and increase lean muscle mass. 102 00:06:32,040 --> 00:06:35,839 Speaker 1: So that's an interesting right, improve your strength, improve your endurance, 103 00:06:35,880 --> 00:06:38,320 Speaker 1: be a better athlete, or just you know, be able 104 00:06:38,400 --> 00:06:41,640 Speaker 1: to get through activities of daily living and increase your 105 00:06:41,720 --> 00:06:45,560 Speaker 1: muscle mass. That we have discussed so many times how 106 00:06:45,600 --> 00:06:49,240 Speaker 1: important lean muscle is, especially as we age. So that's 107 00:06:49,240 --> 00:06:51,960 Speaker 1: where we're gonna get into the health part. So if 108 00:06:52,000 --> 00:06:53,880 Speaker 1: you think this show isn't for you, it absolutely is 109 00:06:53,960 --> 00:06:56,920 Speaker 1: that you don't have to be an athlete. You don't 110 00:06:56,960 --> 00:07:00,200 Speaker 1: have to be uh, someone who wants to maximum eyes, 111 00:07:00,200 --> 00:07:03,440 Speaker 1: you know, like a bodybuilder type. But that's where it starts, 112 00:07:04,040 --> 00:07:06,600 Speaker 1: and that's a great starting point here. We always talk 113 00:07:06,600 --> 00:07:08,640 Speaker 1: about the extremes, you know, I talk about my iron 114 00:07:08,640 --> 00:07:11,800 Speaker 1: Man's and ultra marathons because we learned from the extremes, 115 00:07:12,840 --> 00:07:16,000 Speaker 1: and then we distill it down for the regular person 116 00:07:16,080 --> 00:07:18,880 Speaker 1: quote unquote, And never liked that term, but it just 117 00:07:19,040 --> 00:07:21,600 Speaker 1: makes it easy to clarify. And the same ult true 118 00:07:21,600 --> 00:07:24,600 Speaker 1: with body builders. You look at the extremes, you go, Okay, 119 00:07:25,000 --> 00:07:28,440 Speaker 1: what what successes have they achieved? Obviously have to take 120 00:07:28,480 --> 00:07:31,520 Speaker 1: many different things into account, and I pull those parts 121 00:07:31,920 --> 00:07:34,480 Speaker 1: aside for you and I'll leave it at that. But 122 00:07:34,920 --> 00:07:37,720 Speaker 1: that's where we learn, Okay, we learned from the extremes, 123 00:07:37,720 --> 00:07:39,920 Speaker 1: we learned from the studies. We take all of that 124 00:07:40,320 --> 00:07:43,440 Speaker 1: and we figure out what works for us. So again 125 00:07:44,240 --> 00:07:47,120 Speaker 1: we're talking about three things here when it comes to 126 00:07:47,760 --> 00:07:51,400 Speaker 1: the metabolic window. For me, we're talking about body composition, 127 00:07:51,400 --> 00:07:53,280 Speaker 1: and you want to look better, right, you want to 128 00:07:53,480 --> 00:07:57,480 Speaker 1: lose weight and gain some muscle. A number two exercise performance. 129 00:07:57,520 --> 00:08:00,040 Speaker 1: If you're someone who works out frequently, the metal a 130 00:08:00,120 --> 00:08:04,280 Speaker 1: ballic window comes into play in just recovery so you 131 00:08:04,320 --> 00:08:08,160 Speaker 1: can do your next workout. And finally, health, we need 132 00:08:08,240 --> 00:08:13,040 Speaker 1: to eat, and my personal approach that I've used for 133 00:08:13,120 --> 00:08:16,560 Speaker 1: decades is about every three hours. I believe in the 134 00:08:16,640 --> 00:08:19,560 Speaker 1: medium sized meals five to six a day, and we'll 135 00:08:19,560 --> 00:08:25,000 Speaker 1: talk about how to time that for your exercise bouts. Okay, 136 00:08:25,080 --> 00:08:29,400 Speaker 1: but let's go right to why you should refuel after 137 00:08:30,040 --> 00:08:34,360 Speaker 1: an exercise bout. And the common question I'm getting is 138 00:08:34,400 --> 00:08:36,880 Speaker 1: all about the recovery market. The recovery market has never 139 00:08:36,920 --> 00:08:42,880 Speaker 1: been bigger. We're talking stretching, we're talking cryotherapy, infrared, sauna, 140 00:08:43,360 --> 00:08:47,319 Speaker 1: the you know, all the different massage tools that are 141 00:08:47,360 --> 00:08:51,880 Speaker 1: out there, the boots, you know, the compression boots, compression tights, 142 00:08:51,920 --> 00:08:54,360 Speaker 1: all of those things, and listen, I've done a bunch 143 00:08:54,400 --> 00:08:57,000 Speaker 1: of shows on them specifically, I will do many more. 144 00:08:57,920 --> 00:08:59,880 Speaker 1: But when people say to me, what is the most 145 00:09:00,240 --> 00:09:05,719 Speaker 1: important thing to do post exercise? It's this. It's to 146 00:09:05,800 --> 00:09:09,800 Speaker 1: eat and drink. It's to replace what you just burned, 147 00:09:09,840 --> 00:09:15,679 Speaker 1: what you just lost, to restock your energy stores. That's carbohydrate, 148 00:09:15,960 --> 00:09:20,600 Speaker 1: that's glycogen. Okay, So a primary goal of traditional post 149 00:09:20,640 --> 00:09:26,079 Speaker 1: workout nutrient timing is to to replenish your energy stores. 150 00:09:26,360 --> 00:09:30,920 Speaker 1: And those energy stores, for the most part, are glycogen carbohydrate. 151 00:09:31,520 --> 00:09:38,600 Speaker 1: Glycogen is essential two performance to to creating energy, and 152 00:09:38,640 --> 00:09:42,959 Speaker 1: that goes for resistance training as well. About of the 153 00:09:43,080 --> 00:09:47,480 Speaker 1: energy you make during your resistance training workouts are from 154 00:09:48,040 --> 00:09:51,280 Speaker 1: something called glac hollisis alright, glycogen carps. You just need 155 00:09:51,360 --> 00:09:55,720 Speaker 1: to know them as carbs. So you exercise, you burn calories, 156 00:09:56,200 --> 00:09:59,800 Speaker 1: you deplete your energy stores. Well, you need to replace 157 00:09:59,840 --> 00:10:03,760 Speaker 1: the And here's I know. I can hear you screaming 158 00:10:03,800 --> 00:10:06,199 Speaker 1: at me right now. For so many of you whose 159 00:10:06,200 --> 00:10:08,840 Speaker 1: goal it is to lose weight. You you think, and 160 00:10:08,880 --> 00:10:12,120 Speaker 1: I've I've dealt with this for decades. You go, Tom, 161 00:10:12,160 --> 00:10:15,640 Speaker 1: I just busted my butt on a piece of cardio 162 00:10:15,840 --> 00:10:18,360 Speaker 1: or out walking or out running or doing whatever you did, 163 00:10:18,920 --> 00:10:23,280 Speaker 1: you know, stationary bike, and I burn four calories why 164 00:10:23,320 --> 00:10:28,880 Speaker 1: am I going to take in calories right after and undo, 165 00:10:29,000 --> 00:10:32,640 Speaker 1: essentially undo what I just did. I get it, and 166 00:10:32,679 --> 00:10:36,760 Speaker 1: it's it's it's partially or or for many people, primarily 167 00:10:36,920 --> 00:10:40,480 Speaker 1: a mental thing. And you think, well, if I delay that, 168 00:10:40,640 --> 00:10:43,120 Speaker 1: you know it kind of I'm gonna enjoy my achievement. 169 00:10:43,160 --> 00:10:46,839 Speaker 1: I understand. But here's the thing. Let's just go right 170 00:10:46,840 --> 00:10:50,440 Speaker 1: to the weight loss health component. The longer you go 171 00:10:50,520 --> 00:10:54,480 Speaker 1: without eating, for so many people, especially when you depleted 172 00:10:54,520 --> 00:10:59,200 Speaker 1: yourself and the energy levels are low, you are more 173 00:10:59,240 --> 00:11:03,360 Speaker 1: likely to overeat after. The longer you go without eating, 174 00:11:03,400 --> 00:11:07,679 Speaker 1: the longer and I know interminium fasting, listen, the longer 175 00:11:08,080 --> 00:11:11,000 Speaker 1: many people go without eating, especially when you allow the 176 00:11:11,000 --> 00:11:14,480 Speaker 1: blood sugar levels to really drop, the more likely are 177 00:11:14,520 --> 00:11:16,920 Speaker 1: to grab for that quick fix for the wheels to 178 00:11:17,040 --> 00:11:21,160 Speaker 1: fall off. As I say, And if you're already in 179 00:11:21,240 --> 00:11:23,840 Speaker 1: perfect shape and you let yourself go long periods of 180 00:11:23,880 --> 00:11:26,439 Speaker 1: time with that, then you're fine. But most people don't. 181 00:11:26,920 --> 00:11:28,400 Speaker 1: And I always say, when people say, well I can't 182 00:11:28,440 --> 00:11:30,480 Speaker 1: do that doesn't make sense. I go, have you achieved 183 00:11:30,520 --> 00:11:35,319 Speaker 1: the goals you want? Well, if you haven't tried these things, 184 00:11:36,160 --> 00:11:39,600 Speaker 1: try something different. Definition of insanity he's doing the same 185 00:11:39,640 --> 00:11:44,200 Speaker 1: thing and expecting different results. All right, So for those 186 00:11:44,200 --> 00:11:48,520 Speaker 1: of you it's about weight loss, ideally you take in 187 00:11:48,679 --> 00:11:51,880 Speaker 1: the metabolic window. For you is about hunger, and then 188 00:11:51,920 --> 00:11:53,720 Speaker 1: you're gonna get all the benefits I'm gonna talk about 189 00:11:53,760 --> 00:11:57,400 Speaker 1: in a second. But if you're someone who wakes up 190 00:11:57,400 --> 00:12:00,960 Speaker 1: in the morning and exercise first thing, you're good because 191 00:12:01,000 --> 00:12:04,320 Speaker 1: now it's breakfast. Now. If you're someone who thinks, you 192 00:12:04,320 --> 00:12:06,079 Speaker 1: know you have waight to lose, you get up and 193 00:12:06,120 --> 00:12:12,360 Speaker 1: you exercise and then you deprive yourself, that's not That's 194 00:12:12,400 --> 00:12:16,480 Speaker 1: not what I would do. That's not the the the 195 00:12:16,559 --> 00:12:19,320 Speaker 1: optimal way to fuel your body. And that's what it 196 00:12:19,360 --> 00:12:21,720 Speaker 1: comes down to. Skip ahead a little bit. We need 197 00:12:21,760 --> 00:12:23,959 Speaker 1: to eat. We need to fuel our bodies. We need 198 00:12:24,040 --> 00:12:28,040 Speaker 1: to fill our our our muscles, and our and just 199 00:12:28,080 --> 00:12:33,360 Speaker 1: our bodies with healthy energy. We need to build muscle. 200 00:12:33,960 --> 00:12:36,520 Speaker 1: By not eating, you're not building muscle. You're actually eating 201 00:12:36,600 --> 00:12:39,960 Speaker 1: through muscle if you go long enough. Topic for another show. 202 00:12:40,960 --> 00:12:43,040 Speaker 1: But if if you don't get inadequate amounts of protein 203 00:12:43,040 --> 00:12:46,719 Speaker 1: and you don't resistance train, that's sarcopenia, the loss of 204 00:12:46,760 --> 00:12:50,960 Speaker 1: muscle as you age, you're slowing of your metabolism. That's 205 00:12:51,080 --> 00:12:56,720 Speaker 1: that's one of the consequences. Okay, So the metabolic window 206 00:12:57,040 --> 00:12:59,200 Speaker 1: for many people, I'm not even to get into the 207 00:12:59,200 --> 00:13:02,560 Speaker 1: science is for hunger. Is for hunger. And I did 208 00:13:02,600 --> 00:13:06,640 Speaker 1: a couple of shows on that. All right, So for 209 00:13:06,679 --> 00:13:12,240 Speaker 1: those of you who are exercising frequently, even more reason 210 00:13:12,320 --> 00:13:14,120 Speaker 1: to do it. And I'll go to the extremes. Back 211 00:13:14,120 --> 00:13:18,520 Speaker 1: when I was doing significant number of marathons, ultra marathons 212 00:13:18,520 --> 00:13:20,679 Speaker 1: and iron Man's of still doing them, just not at 213 00:13:20,679 --> 00:13:23,559 Speaker 1: the rate I used to. Many people would ask how 214 00:13:23,600 --> 00:13:26,560 Speaker 1: many can you do and and what is healthy? And 215 00:13:26,600 --> 00:13:29,320 Speaker 1: how do you do it? And a huge part of 216 00:13:29,320 --> 00:13:33,760 Speaker 1: my success back when I was doing frequent ultra you know, 217 00:13:33,920 --> 00:13:40,120 Speaker 1: endurance activity was the metabolic window, amongst other things. But 218 00:13:40,200 --> 00:13:43,800 Speaker 1: I knew that I needed to refuel myself after not 219 00:13:43,960 --> 00:13:48,080 Speaker 1: only races, but all workouts so that I had the 220 00:13:48,200 --> 00:13:51,440 Speaker 1: energy to go through the day and to do another workout. 221 00:13:52,880 --> 00:13:56,800 Speaker 1: And when I would do races like marathons, I would 222 00:13:56,840 --> 00:14:01,400 Speaker 1: have my recovery drink and bar and food in the bag. 223 00:14:01,600 --> 00:14:04,439 Speaker 1: So the moment I crossed the finish line and grabbed 224 00:14:04,480 --> 00:14:08,400 Speaker 1: for my bag, I refueled. And here's the thing. So 225 00:14:08,480 --> 00:14:11,120 Speaker 1: often and those of you who do who do these events. No, 226 00:14:11,800 --> 00:14:16,000 Speaker 1: the last thing you want is to drink something, especially 227 00:14:16,040 --> 00:14:18,120 Speaker 1: these things, or eat something and you go, then why 228 00:14:18,160 --> 00:14:23,560 Speaker 1: would you do it? Because it refueled, It filled back 229 00:14:23,680 --> 00:14:26,320 Speaker 1: up all those energy stores that I just burned through. 230 00:14:27,440 --> 00:14:31,360 Speaker 1: And the carbohydrate is for the energy stores and the 231 00:14:31,400 --> 00:14:36,000 Speaker 1: protein is for the rebuilding of muscle. Okay. So that 232 00:14:36,080 --> 00:14:37,600 Speaker 1: was one of the reasons and is one of the 233 00:14:37,640 --> 00:14:42,320 Speaker 1: reasons to this day that I have been successful. The 234 00:14:42,320 --> 00:14:47,000 Speaker 1: excessive moderation, yes, and all the different training protocols, of course, 235 00:14:47,480 --> 00:14:50,320 Speaker 1: but he can't do it. If the energy isn't there, 236 00:14:50,520 --> 00:14:55,040 Speaker 1: you can't do it. If the tank isn't full, you 237 00:14:55,120 --> 00:14:58,720 Speaker 1: can't do it. And then let's go to that third. 238 00:14:58,800 --> 00:15:02,240 Speaker 1: So you've got just healthy and weight loss and fueling 239 00:15:02,240 --> 00:15:06,760 Speaker 1: your body, perfect time to do it, and then you've 240 00:15:06,800 --> 00:15:09,600 Speaker 1: got the exercise performance. Those of you who are really 241 00:15:09,600 --> 00:15:13,120 Speaker 1: pushing your bodies in different ways, you need the tank 242 00:15:13,280 --> 00:15:16,360 Speaker 1: full and you need to keep refilling it with the 243 00:15:16,440 --> 00:15:21,000 Speaker 1: optimal nutrients. Talking with one of my sons yesterday coming 244 00:15:21,040 --> 00:15:23,960 Speaker 1: back from hockey practice about filling your car up with 245 00:15:24,080 --> 00:15:30,640 Speaker 1: super you know, premium gasoline or the cheap stuff. You know, 246 00:15:30,720 --> 00:15:34,360 Speaker 1: if you want your body to work optimally, got fill 247 00:15:34,400 --> 00:15:36,640 Speaker 1: it with the expensive stuff, with the good stuff rather 248 00:15:37,160 --> 00:15:40,240 Speaker 1: the premium okay. And then finally for those of you 249 00:15:40,280 --> 00:15:42,880 Speaker 1: who who really want to build muscle, and that's the 250 00:15:42,960 --> 00:15:45,800 Speaker 1: studies we're gonna get too shortly, many of them on 251 00:15:45,840 --> 00:15:48,000 Speaker 1: that with Dr Brad Schoenfeldt, who am I had on 252 00:15:48,040 --> 00:15:50,760 Speaker 1: the show, one of the pre eminent guys into body composition, 253 00:15:50,920 --> 00:15:54,720 Speaker 1: and he's actually gonna refute many of the studies, the 254 00:15:55,120 --> 00:15:57,560 Speaker 1: John Ivy studies. And that's the beauty of this show. 255 00:15:57,600 --> 00:15:59,440 Speaker 1: I don't give you one side. I don't have a bias. 256 00:15:59,680 --> 00:16:02,640 Speaker 1: My bias is for you to get results. My bias 257 00:16:02,680 --> 00:16:06,920 Speaker 1: is for you to have the correct information. There's the bias. 258 00:16:06,960 --> 00:16:12,120 Speaker 1: But body builders taken insane amounts of carbohydrates and protein, 259 00:16:12,320 --> 00:16:15,440 Speaker 1: especially protein, and they are all into the timing pre 260 00:16:15,520 --> 00:16:20,360 Speaker 1: work out during post workout, okay, and they take in 261 00:16:21,560 --> 00:16:26,360 Speaker 1: lots and lots of both again carbohydrates and protein. But 262 00:16:26,440 --> 00:16:30,520 Speaker 1: if you want to build muscle, you need to have protein. 263 00:16:30,560 --> 00:16:33,960 Speaker 1: Protein is the building block of muscle. Amino acids. What 264 00:16:34,160 --> 00:16:37,880 Speaker 1: happens during exercise, We already talked about how you burn 265 00:16:37,960 --> 00:16:40,840 Speaker 1: through calories, you burn through your energy, will you also 266 00:16:41,760 --> 00:16:46,040 Speaker 1: damage muscle tissues. Strength training is all about creating little 267 00:16:46,040 --> 00:16:49,680 Speaker 1: micro tears in your muscle, and when the muscle repairs itself, 268 00:16:49,760 --> 00:16:53,280 Speaker 1: it gets stronger and it gets bigger. But to do that, 269 00:16:53,560 --> 00:16:57,040 Speaker 1: you need protein. You need adequate amounts of protein. So 270 00:16:57,240 --> 00:17:01,640 Speaker 1: many of the body builders, especially will take in protein 271 00:17:01,840 --> 00:17:05,480 Speaker 1: immediately and carbohydrates during that metabolic window. And I will 272 00:17:05,520 --> 00:17:08,960 Speaker 1: give you a ratio of carbohydrates to protein. I really 273 00:17:09,080 --> 00:17:11,679 Speaker 1: will tell you what the science says on that and 274 00:17:11,720 --> 00:17:19,119 Speaker 1: what you can follow. All right, So carbohydrates replace the 275 00:17:19,200 --> 00:17:21,159 Speaker 1: energy you just burned and give you the energy for 276 00:17:21,200 --> 00:17:24,480 Speaker 1: the rest of your day, so you don't over eat, 277 00:17:24,840 --> 00:17:26,920 Speaker 1: and so you feel good and so your brain works. Well, 278 00:17:27,600 --> 00:17:30,439 Speaker 1: if you get up and you you exercise in a 279 00:17:30,480 --> 00:17:33,400 Speaker 1: fasted state and you burn a significant number of calories 280 00:17:33,400 --> 00:17:35,320 Speaker 1: and now you've got no energy, and then you try 281 00:17:35,359 --> 00:17:37,840 Speaker 1: to start your day and you go hours without doing anything, 282 00:17:37,840 --> 00:17:40,240 Speaker 1: eating anything. Listen, some people can get away with it. 283 00:17:41,040 --> 00:17:43,760 Speaker 1: But here's the other thing. Many people who get away 284 00:17:43,760 --> 00:17:47,240 Speaker 1: with it quote unquote don't realize how much better they 285 00:17:47,240 --> 00:17:50,000 Speaker 1: could feel. And that's one of the most insidious things 286 00:17:50,080 --> 00:17:54,879 Speaker 1: about nutrition and exercise. I know what a piece of 287 00:17:54,960 --> 00:17:57,119 Speaker 1: cake tastes like and I know how good that is, 288 00:17:57,800 --> 00:17:59,840 Speaker 1: but so many people don't know how good they can 289 00:18:00,040 --> 00:18:04,159 Speaker 1: feel through exercise and through strength training and through eating 290 00:18:04,200 --> 00:18:07,560 Speaker 1: healthy foods. How healthy foods can make you feel that 291 00:18:07,720 --> 00:18:13,080 Speaker 1: much better the true energy, and then the desserts are 292 00:18:13,160 --> 00:18:18,080 Speaker 1: even more enjoyable as a result as well. Okay, getting 293 00:18:18,119 --> 00:18:26,760 Speaker 1: off track a tiny bit, but not really so the carbs, energy, protein, muscle, 294 00:18:27,440 --> 00:18:30,600 Speaker 1: and I believe and I will get to those studies 295 00:18:30,640 --> 00:18:33,919 Speaker 1: in just a second. You need both right after you 296 00:18:34,000 --> 00:18:37,480 Speaker 1: work out, and if you listen to other shows of mine, 297 00:18:37,760 --> 00:18:41,200 Speaker 1: every time I sit down, my question is what is 298 00:18:41,240 --> 00:18:44,159 Speaker 1: my healthy carbohydrate? What is my healthy protein? That's my 299 00:18:44,320 --> 00:18:47,360 Speaker 1: starting point. Then other things come in fats, but those 300 00:18:47,400 --> 00:18:49,359 Speaker 1: are the two most important things to me for the 301 00:18:49,480 --> 00:18:53,440 Speaker 1: very reason of the show, the metabolic window, energy level 302 00:18:53,520 --> 00:18:56,480 Speaker 1: and muscle. I want to make sure I am fueling 303 00:18:56,520 --> 00:18:59,600 Speaker 1: my body and fueling my muscles so that I can 304 00:18:59,680 --> 00:19:06,760 Speaker 1: look and feel and perform my best and deprivation after 305 00:19:06,800 --> 00:19:10,639 Speaker 1: a workout bout is not for me. It's not for me. 306 00:19:10,680 --> 00:19:13,360 Speaker 1: And skipping ahead a little bit, but I will give 307 00:19:13,400 --> 00:19:17,720 Speaker 1: you the the studies and especially Dr Brad Schoenfeld, and 308 00:19:17,720 --> 00:19:19,679 Speaker 1: if you haven't listened, if you're into muscle building, you 309 00:19:19,680 --> 00:19:22,359 Speaker 1: want to learn more about that. Listen to that podcast. 310 00:19:22,640 --> 00:19:25,480 Speaker 1: He's amazing, one of the top researchers in the in 311 00:19:25,480 --> 00:19:28,160 Speaker 1: the world. When it comes to a muscle I need 312 00:19:28,200 --> 00:19:30,040 Speaker 1: to throw in a third thing here. So the metabolic 313 00:19:30,080 --> 00:19:34,439 Speaker 1: window doesn't frequently talk about anything other than carbs and protein. 314 00:19:34,440 --> 00:19:36,479 Speaker 1: I'm gonna throw in a third thing. Just like with 315 00:19:36,560 --> 00:19:39,120 Speaker 1: the five components of fitness, I threw in a sixth 316 00:19:39,680 --> 00:19:46,640 Speaker 1: balance because I believe that is super important and overlooked. Rehydration. Rehydration. 317 00:19:46,680 --> 00:19:51,479 Speaker 1: Now I get it that the metabolic window is looking at, uh, 318 00:19:51,600 --> 00:19:55,960 Speaker 1: you know, strength and endurance. What did I say? Muscle strength, 319 00:19:56,200 --> 00:20:00,159 Speaker 1: endurance and and muscle mass. But I believe, and my 320 00:20:00,200 --> 00:20:03,720 Speaker 1: experience has been, especially if you are really pushing the exercise, 321 00:20:04,280 --> 00:20:06,439 Speaker 1: you need to replace the fluids you lost and the 322 00:20:06,480 --> 00:20:09,520 Speaker 1: electrolytes you lost. So back to when I was really 323 00:20:09,520 --> 00:20:12,480 Speaker 1: pushing the racing and still to this day, I still 324 00:20:12,480 --> 00:20:15,600 Speaker 1: take this stuff then, but I'm not racing as much. 325 00:20:16,359 --> 00:20:20,640 Speaker 1: But in my bag, that's at the finish line. There's 326 00:20:20,680 --> 00:20:25,399 Speaker 1: not only that carb to protein replacement meal, whether it's 327 00:20:25,440 --> 00:20:27,600 Speaker 1: a drink or a bar or a combination of the two. 328 00:20:27,960 --> 00:20:34,240 Speaker 1: But there's my electrolyte replacement and fluid replacement. So I'm 329 00:20:34,240 --> 00:20:40,159 Speaker 1: replacing four things after a hard bout of exercise, carbohydrates 330 00:20:40,200 --> 00:20:44,639 Speaker 1: for energy, protein to rebuild the muscle, fluids that I 331 00:20:44,760 --> 00:20:48,280 Speaker 1: sweat out like crazy, and electrolytes that I sweat out 332 00:20:48,359 --> 00:20:53,400 Speaker 1: like crazy. All right, and I recommend you do the same. 333 00:20:53,760 --> 00:20:55,679 Speaker 1: Final break, we'll be right back. We're gonna get to 334 00:20:55,680 --> 00:21:08,000 Speaker 1: the studies. So again, this is just the perfect perfect 335 00:21:08,080 --> 00:21:11,840 Speaker 1: topic for Fitness Disrupted because of the conflicting information and 336 00:21:11,880 --> 00:21:16,919 Speaker 1: the conflicting studies. But what makes it so exciting for 337 00:21:16,960 --> 00:21:19,280 Speaker 1: me to do a show about is because of the 338 00:21:19,320 --> 00:21:21,880 Speaker 1: final takeaway that I'm gonna give you, and it applies 339 00:21:21,920 --> 00:21:28,040 Speaker 1: to so much of the conflicting information around nutrition and exercise, 340 00:21:28,640 --> 00:21:31,480 Speaker 1: and it's kind of the so what, the so what, 341 00:21:32,359 --> 00:21:35,320 Speaker 1: But let's get to the studies, all right. So there 342 00:21:35,320 --> 00:21:40,639 Speaker 1: have been so many studies on this specific topic, okay, 343 00:21:41,320 --> 00:21:45,480 Speaker 1: and you know, for decades, especially when I started in 344 00:21:45,480 --> 00:21:48,919 Speaker 1: the industry, there was very little against it. The research 345 00:21:49,040 --> 00:21:53,280 Speaker 1: was being done on how important the metabolic window was. 346 00:21:53,320 --> 00:21:55,199 Speaker 1: And then I remember I had a specific job for 347 00:21:55,480 --> 00:21:57,959 Speaker 1: a sports nutrition company. I was writing about this and 348 00:21:58,000 --> 00:22:00,520 Speaker 1: the I started to see the research against the metabolic 349 00:22:00,560 --> 00:22:04,040 Speaker 1: window that hey, it's not that important, okay, according to 350 00:22:04,080 --> 00:22:07,359 Speaker 1: these studies. But I'll say why it is for you again. Okay. 351 00:22:07,400 --> 00:22:11,840 Speaker 1: So first study, this was in the Journal of Applied Physiology. 352 00:22:12,000 --> 00:22:13,560 Speaker 1: A lot of the studies are going to be older, 353 00:22:13,800 --> 00:22:16,560 Speaker 1: by the way, the ones for it at least. And 354 00:22:16,600 --> 00:22:20,760 Speaker 1: the title is the time of ingestion of a carbohydrate 355 00:22:20,800 --> 00:22:24,960 Speaker 1: supplement on muscle glycogen synthesis after exercise effect of time 356 00:22:25,080 --> 00:22:30,600 Speaker 1: of carbohydrate ingestion, all right again Journal of Applied Physiology. 357 00:22:30,840 --> 00:22:32,560 Speaker 1: And so that's what they were looking at, So the 358 00:22:32,640 --> 00:22:36,760 Speaker 1: time of ingestion of a carbohydrate supplement on muscle glycogen storage. 359 00:22:37,080 --> 00:22:40,480 Speaker 1: So they're looking at, uh, you know, if you take 360 00:22:40,520 --> 00:22:45,160 Speaker 1: carbs in post exercise, how important is it? How much 361 00:22:45,160 --> 00:22:48,240 Speaker 1: does your body store the closer you take it in 362 00:22:48,320 --> 00:22:51,480 Speaker 1: during the metabolic window. And this study found that when 363 00:22:51,800 --> 00:22:55,320 Speaker 1: carbohydrate ingestion was delayed, it was a reduced rate of storage. 364 00:22:55,320 --> 00:22:59,520 Speaker 1: So really simple. The longer these uh subjects weighted weighted 365 00:22:59,720 --> 00:23:01,919 Speaker 1: and the twelve male cycle it's not a huge study, 366 00:23:02,200 --> 00:23:05,760 Speaker 1: who were exercising for seventy minutes on a bike stationary bike. 367 00:23:06,119 --> 00:23:10,640 Speaker 1: The longer they waited the less glycogen was stored, reduced 368 00:23:10,760 --> 00:23:14,960 Speaker 1: rate of muscle glycogen storage. And you say, who cares, Well, 369 00:23:15,119 --> 00:23:17,960 Speaker 1: if you're an endurance athlete, you absolutely care. If you're 370 00:23:18,000 --> 00:23:20,800 Speaker 1: not an endurance athlete, and you want to be healthy 371 00:23:20,880 --> 00:23:25,920 Speaker 1: and you want energy, and you're eating anyway, you need 372 00:23:25,920 --> 00:23:32,440 Speaker 1: to eat anyway? Really skipping ahead, why not? You don't 373 00:23:32,480 --> 00:23:34,399 Speaker 1: want to overeat, you don't want to get hungry, and 374 00:23:34,440 --> 00:23:38,359 Speaker 1: you want energy in your body. Okay, but this study 375 00:23:38,400 --> 00:23:42,000 Speaker 1: that supported it. Okay? Uh. And that was, by the way, 376 00:23:42,040 --> 00:23:44,199 Speaker 1: that was John Ivy. That was one of his And 377 00:23:44,240 --> 00:23:47,640 Speaker 1: here's another one of his couple of years later International 378 00:23:47,720 --> 00:23:51,760 Speaker 1: Journal of Sports Medicine, and I V was again one 379 00:23:51,760 --> 00:23:58,120 Speaker 1: of the researchers glycogen resynthesis after exercise effect of carbohydrate intake. 380 00:23:58,480 --> 00:24:01,560 Speaker 1: So again he's doing primarily the energy side shone Feld. 381 00:24:01,600 --> 00:24:05,520 Speaker 1: He does the protein side, the muscle side, and he's 382 00:24:05,520 --> 00:24:07,960 Speaker 1: talking about again in this study, same type of thing, 383 00:24:08,160 --> 00:24:11,280 Speaker 1: the addition of protein to a carbohydrate. He added in. 384 00:24:11,640 --> 00:24:15,160 Speaker 1: But this is basically saying again that to maximize glycogen 385 00:24:15,240 --> 00:24:18,880 Speaker 1: reach synthesis after exercise, you should take in a carbohydrate 386 00:24:18,960 --> 00:24:22,240 Speaker 1: supplement in excess. For him, in this study, it was 387 00:24:22,320 --> 00:24:26,679 Speaker 1: one gram per kilogram one gram of carbohydrate per kilogram 388 00:24:26,760 --> 00:24:30,480 Speaker 1: of weight immediately after. So again this is just in 389 00:24:30,520 --> 00:24:34,480 Speaker 1: support when it comes to carbohydrates and energy and restocking 390 00:24:34,520 --> 00:24:38,040 Speaker 1: your energy stores. The closer to the end of your workout, 391 00:24:38,080 --> 00:24:40,600 Speaker 1: the better. And what he's saying in this one is 392 00:24:41,160 --> 00:24:44,160 Speaker 1: if you actually add a little protein in, it may 393 00:24:44,320 --> 00:24:47,880 Speaker 1: increase the rate of glycogen storage. And what they say 394 00:24:47,960 --> 00:24:53,120 Speaker 1: is protein and carbohydrate act synergenistically on insulin secretion, which 395 00:24:53,160 --> 00:24:55,760 Speaker 1: is all tied into all this. Okay, And I know 396 00:24:55,800 --> 00:24:57,560 Speaker 1: it's confusing for many of you, Go who cares? You 397 00:24:57,560 --> 00:25:01,320 Speaker 1: will care? And I'm gonna make it real simple, real shortly, okay. 398 00:25:01,359 --> 00:25:04,639 Speaker 1: And finally here's one for protein. So we've talked about 399 00:25:04,640 --> 00:25:07,920 Speaker 1: carbs and energy and that was primarily i Vy's research. 400 00:25:08,440 --> 00:25:10,560 Speaker 1: And then here's a study in the Journal of Physiology 401 00:25:10,600 --> 00:25:15,320 Speaker 1: two thousand thirteen titled timing and distribution of protein ingestion 402 00:25:15,440 --> 00:25:23,080 Speaker 1: during prolonged recovery from resistance exercise alters myofibrular protein synthesis 403 00:25:23,640 --> 00:25:27,920 Speaker 1: myofibruler that's tough to say again, Journal of Physiology, two 404 00:25:28,000 --> 00:25:32,760 Speaker 1: thousand thirteen. And so they looked at different amounts of 405 00:25:32,960 --> 00:25:36,399 Speaker 1: protein taking in at different times. And what this one found, 406 00:25:36,440 --> 00:25:38,800 Speaker 1: so is it better to take a small amount of 407 00:25:38,840 --> 00:25:43,160 Speaker 1: protein in more frequently or a lot of protein less frequently, 408 00:25:43,280 --> 00:25:44,760 Speaker 1: or is it the middle ground? And what they found 409 00:25:44,800 --> 00:25:47,040 Speaker 1: here is basically the middle ground. What they found for 410 00:25:47,080 --> 00:25:51,960 Speaker 1: this study is twenty grams of protein after exercise provides 411 00:25:52,000 --> 00:25:56,280 Speaker 1: a maximal anabolic stimulus during the early post exercise recovery period. 412 00:25:56,680 --> 00:25:59,000 Speaker 1: And specifically what they found was twenty grams of way 413 00:25:59,040 --> 00:26:03,280 Speaker 1: protein consumed every three hours was superior to less protein 414 00:26:03,400 --> 00:26:06,360 Speaker 1: or more protein, with the less protein being more frequently 415 00:26:06,840 --> 00:26:10,080 Speaker 1: and even more less frequently. So right after about twenty 416 00:26:10,119 --> 00:26:14,359 Speaker 1: grams and then three hours later another twenty grams. Okay, 417 00:26:14,480 --> 00:26:17,600 Speaker 1: and now here's the against. So I could give you 418 00:26:17,640 --> 00:26:19,320 Speaker 1: so many more studies. I don't want to bore you, 419 00:26:19,720 --> 00:26:23,399 Speaker 1: but basically the studies were in support that taking in carbs, 420 00:26:23,440 --> 00:26:27,560 Speaker 1: taking in protein as soon as possible after exercise was good, 421 00:26:28,640 --> 00:26:32,760 Speaker 1: stored it quicker helped to build muscle as well. Okay, 422 00:26:33,119 --> 00:26:35,040 Speaker 1: now we're getting into show and Feld's work, which is 423 00:26:35,080 --> 00:26:36,960 Speaker 1: just awesome. Again, having had him on the show and 424 00:26:37,000 --> 00:26:39,800 Speaker 1: knowing him for many years. His first study the effect 425 00:26:39,800 --> 00:26:43,960 Speaker 1: of protein timing on muscle strength and hyperchrophee a meta analysis. 426 00:26:44,040 --> 00:26:48,400 Speaker 1: This was Journal of International Society of Sports Nutrition, December 427 00:26:48,440 --> 00:26:52,720 Speaker 1: two thirteen. So he's looking at all the studies, okay, 428 00:26:52,920 --> 00:26:55,720 Speaker 1: and what he basically found. Just gonna distill it down 429 00:26:55,880 --> 00:26:59,720 Speaker 1: really quickly. Let me read one sentence. These results refute 430 00:26:59,840 --> 00:27:02,520 Speaker 1: the commonly held belief the timing of protein intake in 431 00:27:02,560 --> 00:27:05,919 Speaker 1: and around a training session is critical to muscular adaptations 432 00:27:06,680 --> 00:27:09,960 Speaker 1: and indicate that consuming advocate protein in combination with resistance 433 00:27:09,960 --> 00:27:15,320 Speaker 1: exercise is the key factor for maximizing muscle protein accretion. 434 00:27:15,480 --> 00:27:17,919 Speaker 1: So but what he did say in this article or 435 00:27:17,920 --> 00:27:20,960 Speaker 1: this study rather is it was the amount of protein 436 00:27:21,000 --> 00:27:24,200 Speaker 1: you need to take in all throughout the day. So 437 00:27:24,320 --> 00:27:28,520 Speaker 1: this doesn't say you shouldn't take in right after what 438 00:27:28,680 --> 00:27:31,280 Speaker 1: he says, and most of his work says you just 439 00:27:31,320 --> 00:27:33,600 Speaker 1: need to get it in throughout the day. You need 440 00:27:33,640 --> 00:27:36,240 Speaker 1: to get it in throughout today. And one more study 441 00:27:36,280 --> 00:27:40,040 Speaker 1: of his pre versus post exercise protein intake has similar 442 00:27:40,080 --> 00:27:43,240 Speaker 1: effects on muscular adaptation. So that's the title of the study, 443 00:27:43,520 --> 00:27:47,399 Speaker 1: and it's just simplifies what I just said. And the 444 00:27:47,440 --> 00:27:50,159 Speaker 1: purpose of this study was to test the antabolic window theory. 445 00:27:50,480 --> 00:27:54,800 Speaker 1: So the metabolic window theory, for you by investigating muscle strength, hypertrophy, 446 00:27:54,920 --> 00:27:58,520 Speaker 1: and body composition changes in response to an equal amount 447 00:27:58,520 --> 00:28:01,760 Speaker 1: of protein consumed either before the workout or after. And 448 00:28:01,800 --> 00:28:04,560 Speaker 1: the results showed that pre and post workout protein consumption 449 00:28:04,640 --> 00:28:07,320 Speaker 1: had similar effects on all measure study. But here you go, 450 00:28:07,760 --> 00:28:11,719 Speaker 1: you gotta take it in before as you know, so 451 00:28:11,960 --> 00:28:16,280 Speaker 1: bodybuilders are taken in before and after. And this goes 452 00:28:16,359 --> 00:28:21,400 Speaker 1: to his research that says adequate protein throughout the day, 453 00:28:21,440 --> 00:28:26,119 Speaker 1: but so many people don't get inadequate protein. Okay, And 454 00:28:26,200 --> 00:28:28,159 Speaker 1: one final study and then I'm bringing it all together 455 00:28:28,560 --> 00:28:33,040 Speaker 1: nutrient timing revisited. Is there a post exercise antibolic window? 456 00:28:33,119 --> 00:28:37,120 Speaker 1: Perfect study to finish up on Journal of the International 457 00:28:37,160 --> 00:28:41,040 Speaker 1: Society of Sports Nutrition. Okay, And what they basically say is, 458 00:28:41,080 --> 00:28:45,240 Speaker 1: despite the claims that immediate post exercise nutritional intake is essential, 459 00:28:45,800 --> 00:28:51,160 Speaker 1: is essential to maximize basically muscle size, evidence based support 460 00:28:51,240 --> 00:28:54,480 Speaker 1: for such an antabolic window of opportunity is far from definitive. 461 00:28:55,840 --> 00:28:58,200 Speaker 1: And then they qualified by saying, on the other hand, 462 00:28:58,240 --> 00:29:00,920 Speaker 1: there are others who might train before one or after 463 00:29:01,000 --> 00:29:03,480 Speaker 1: work where the previous meal was finished four to six 464 00:29:03,520 --> 00:29:08,120 Speaker 1: hours prior to commencing exercise. This lag in nutrient consumption 465 00:29:08,640 --> 00:29:12,280 Speaker 1: can be considered significant enough to warrant post exercise intervention 466 00:29:12,640 --> 00:29:15,440 Speaker 1: if muscle retention or growth is the primary goal. So 467 00:29:15,440 --> 00:29:17,160 Speaker 1: basically what they're saying is, if you don't take in 468 00:29:17,200 --> 00:29:19,520 Speaker 1: the protein pre exercise, and you did go a long 469 00:29:19,600 --> 00:29:23,040 Speaker 1: time and you want to maintain your muscle mass, then 470 00:29:23,080 --> 00:29:26,360 Speaker 1: you probably should take it in right after your exercise. Okay, 471 00:29:26,480 --> 00:29:28,720 Speaker 1: enough of all the stuff, of all the studies. I 472 00:29:28,720 --> 00:29:30,680 Speaker 1: have to throw this all out there to you to 473 00:29:30,720 --> 00:29:33,480 Speaker 1: show that there's the science behind it. Here's my take 474 00:29:33,520 --> 00:29:38,080 Speaker 1: on all this. Here's my take on all this. If 475 00:29:38,120 --> 00:29:41,280 Speaker 1: it doesn't hurt you, and it might work, it might help. 476 00:29:41,680 --> 00:29:44,960 Speaker 1: We need to eat anyway. This is the simple stuff. 477 00:29:44,960 --> 00:29:49,400 Speaker 1: This is this is the gold of fitness disruptive. It's 478 00:29:49,440 --> 00:29:53,680 Speaker 1: so simple to me. If it might work, if it 479 00:29:53,760 --> 00:29:56,320 Speaker 1: might help, And and this study, by the way, and 480 00:29:56,360 --> 00:30:00,840 Speaker 1: that's why I said specifically emphasize essential. It might not 481 00:30:00,880 --> 00:30:05,360 Speaker 1: be essential, but might it help. So if I'm looking 482 00:30:05,360 --> 00:30:07,520 Speaker 1: for an advantage, and I'm looking to be as healthy 483 00:30:07,520 --> 00:30:12,440 Speaker 1: as possible, and there's enough research that says, hey, maybe 484 00:30:12,600 --> 00:30:16,280 Speaker 1: post exercise is super important, and I know that I'm 485 00:30:16,320 --> 00:30:18,800 Speaker 1: depleting my stories. I know definitely I need to add 486 00:30:18,800 --> 00:30:21,400 Speaker 1: the carbs back in. The question is more about the protein, 487 00:30:22,560 --> 00:30:24,800 Speaker 1: and what Schauenfeld is saying is as long as you're 488 00:30:24,840 --> 00:30:29,520 Speaker 1: getting adequate protein in throughout the day, good enough. And 489 00:30:29,600 --> 00:30:34,160 Speaker 1: I agree, like to a certain extent, I agree. But 490 00:30:35,240 --> 00:30:37,760 Speaker 1: if I'm going to take an adequate protein throughout the day, 491 00:30:37,840 --> 00:30:41,440 Speaker 1: and if there may be, according to much research in 492 00:30:41,480 --> 00:30:44,240 Speaker 1: the past and you know some in the in the present, 493 00:30:44,720 --> 00:30:46,880 Speaker 1: there may be some advantage to taking it in right 494 00:30:46,960 --> 00:30:52,840 Speaker 1: after exercise, why wouldn't I? Why wouldn't you? It's not 495 00:30:52,920 --> 00:30:57,400 Speaker 1: hurting and it's potentially helping, And that is so much 496 00:30:57,400 --> 00:31:00,080 Speaker 1: of it is disrupted. And listen, so many people do 497 00:31:00,240 --> 00:31:03,360 Speaker 1: so many other things where there's no scientific basis or 498 00:31:03,440 --> 00:31:05,720 Speaker 1: limited at best. And I always say, well, if it's 499 00:31:05,720 --> 00:31:08,680 Speaker 1: not hurting you, and it might be helping you even psychologically, 500 00:31:08,840 --> 00:31:12,960 Speaker 1: then do it. So That's where I'm bringing us all 501 00:31:13,000 --> 00:31:17,600 Speaker 1: home too. I exercise really frequently. I'm getting back into 502 00:31:17,680 --> 00:31:20,320 Speaker 1: racing even more frequently, and I know that I need 503 00:31:20,480 --> 00:31:22,640 Speaker 1: energy to do that. I know that I'm breaking down muscle. 504 00:31:22,840 --> 00:31:24,880 Speaker 1: I know that I need protein in carbs to do that. 505 00:31:25,200 --> 00:31:27,080 Speaker 1: So if I'm eating five to six meals a day, 506 00:31:27,120 --> 00:31:30,480 Speaker 1: I simply time it so that I have one meal 507 00:31:30,600 --> 00:31:33,280 Speaker 1: generally before workout to give me the energy, and then 508 00:31:33,280 --> 00:31:35,360 Speaker 1: the other one as close to the end of that 509 00:31:35,400 --> 00:31:39,960 Speaker 1: workout as possible. And if I'm doing multiple workouts throughout 510 00:31:39,960 --> 00:31:42,960 Speaker 1: the day, it works out really simply. If I'm doing 511 00:31:43,000 --> 00:31:47,000 Speaker 1: two days, I've got the breakfast that fuels that first workout, 512 00:31:47,240 --> 00:31:50,640 Speaker 1: I've got meal number two to recover from that first workout. 513 00:31:51,160 --> 00:31:54,680 Speaker 1: I have meal number three as lunch or whatever however 514 00:31:54,800 --> 00:31:57,960 Speaker 1: times out, and that gives me the energy for the 515 00:31:58,120 --> 00:32:00,640 Speaker 1: second workout in the afternoon maybe, and then I have 516 00:32:00,720 --> 00:32:07,280 Speaker 1: the post workout meal to to recover and refuel and replenish. 517 00:32:07,400 --> 00:32:09,880 Speaker 1: And then maybe the fifth or six is just dinner, 518 00:32:11,080 --> 00:32:12,880 Speaker 1: and then the six maybe a snack. Actually, so the 519 00:32:12,880 --> 00:32:16,240 Speaker 1: fifth is dinner in the six of the snack. So 520 00:32:17,120 --> 00:32:19,200 Speaker 1: I hope it doesn't confuse you too much, because again 521 00:32:19,240 --> 00:32:21,760 Speaker 1: this is just the perfect topic. You need to take 522 00:32:21,800 --> 00:32:25,520 Speaker 1: in protein, you need to take in carbs, and yes, 523 00:32:25,560 --> 00:32:28,440 Speaker 1: there is conflicting research about the metabolic window, but what 524 00:32:28,800 --> 00:32:32,880 Speaker 1: isn't really debated or not as as heavily is that 525 00:32:32,920 --> 00:32:35,640 Speaker 1: you need to take an adequate protein and if you 526 00:32:35,640 --> 00:32:37,880 Speaker 1: want to build muscle and you want to retain muscle. 527 00:32:38,640 --> 00:32:41,200 Speaker 1: Definitely get in your protein, and if you're like me, 528 00:32:42,240 --> 00:32:45,240 Speaker 1: take it right after your workouts as well. And guess 529 00:32:45,240 --> 00:32:47,080 Speaker 1: what this goes to. The final thing we're gonna leave 530 00:32:47,080 --> 00:32:50,080 Speaker 1: it here is when you do things like that, you 531 00:32:50,120 --> 00:32:52,000 Speaker 1: see people walking around the gym they got their water, 532 00:32:52,480 --> 00:32:54,680 Speaker 1: or when the workouts over, you see them in there 533 00:32:54,720 --> 00:32:57,080 Speaker 1: in the locker room, guys, because I'm in the guy's 534 00:32:57,080 --> 00:32:59,000 Speaker 1: locker room, and I'm sure women are doing it too, 535 00:32:59,000 --> 00:33:01,160 Speaker 1: with the amount of muscle that women are putting on today. 536 00:33:01,360 --> 00:33:03,920 Speaker 1: But you're you're you're taking in your protein. So it's 537 00:33:03,960 --> 00:33:07,000 Speaker 1: part of the process and it's fun and it makes 538 00:33:07,000 --> 00:33:12,160 Speaker 1: you feel like you're being healthy, healthier, and it goes 539 00:33:12,200 --> 00:33:15,680 Speaker 1: to like, especially if you're racing and competing, you go, oh, 540 00:33:15,720 --> 00:33:19,440 Speaker 1: I'm doing the little things again. Whether or not there's 541 00:33:19,520 --> 00:33:23,400 Speaker 1: huge scientific research behind those things. So much of it 542 00:33:23,560 --> 00:33:28,800 Speaker 1: is being consistent with your workouts, getting in adequate nutrients, 543 00:33:29,520 --> 00:33:34,280 Speaker 1: and then the mental side. And it's all connected. So 544 00:33:34,320 --> 00:33:36,400 Speaker 1: if you feel like, oh, wow, I went to the gym, 545 00:33:36,400 --> 00:33:37,920 Speaker 1: where I worked out at home, and then I made 546 00:33:37,960 --> 00:33:42,920 Speaker 1: this great protein and carb shake, it's just it's all 547 00:33:43,240 --> 00:33:46,680 Speaker 1: is connected and it's all part of the lifestyle and 548 00:33:46,800 --> 00:33:51,280 Speaker 1: lifestyle is what it's all about. Healthy lifestyle. So finally, 549 00:33:51,320 --> 00:33:54,360 Speaker 1: the ratio. So if you look at the ratio, you say, Okay, Tom, 550 00:33:54,360 --> 00:33:56,640 Speaker 1: I'm gonna do carbs, I'm gonna do protein post workout. 551 00:33:56,840 --> 00:34:01,240 Speaker 1: What do I do? So the ratio of car to protein, 552 00:34:02,400 --> 00:34:05,080 Speaker 1: I've seen two to one, up to seven to one 553 00:34:05,920 --> 00:34:09,080 Speaker 1: carbs to protein ratio. Power bar back in the day 554 00:34:09,600 --> 00:34:11,759 Speaker 1: just happened to my voice, was that, like Peter Brady moment, 555 00:34:11,800 --> 00:34:14,520 Speaker 1: power bar back in the day was about a four 556 00:34:14,840 --> 00:34:16,960 Speaker 1: or five to one ratio, and there was something called 557 00:34:17,000 --> 00:34:18,640 Speaker 1: in Dr Rocks too. I'm just throwing out the things 558 00:34:18,680 --> 00:34:19,879 Speaker 1: I used to use. I don't even know if it's 559 00:34:19,880 --> 00:34:22,399 Speaker 1: around anymore, but it was four to one or five 560 00:34:22,440 --> 00:34:26,040 Speaker 1: to one ratio. That's primarily where I sit. So for 561 00:34:26,120 --> 00:34:29,960 Speaker 1: the ratio four to one carbs to protein. So if 562 00:34:29,960 --> 00:34:33,680 Speaker 1: you're taking in ten grams of protein post exercise, you 563 00:34:33,719 --> 00:34:41,880 Speaker 1: know roughly forty grams of of carbohydrate, So ten grams 564 00:34:41,880 --> 00:34:45,040 Speaker 1: of protein, forty grams of carbs or fifty grams of 565 00:34:45,080 --> 00:34:48,399 Speaker 1: protein and a little bit more carbs right, four to one, 566 00:34:48,480 --> 00:34:50,200 Speaker 1: five to one, and you can do more than that. 567 00:34:50,280 --> 00:34:52,680 Speaker 1: You can do twenty grams of protein and again a 568 00:34:52,760 --> 00:34:57,040 Speaker 1: hundred grams of carbs. All right, enough, it's such a 569 00:34:57,040 --> 00:35:00,360 Speaker 1: great topic and it's so easy. This is one it's like, 570 00:35:00,400 --> 00:35:01,839 Speaker 1: why am I going to debate it? I'm just gonna 571 00:35:01,920 --> 00:35:05,319 Speaker 1: do it. It might help. It's helped me. And and 572 00:35:05,360 --> 00:35:08,240 Speaker 1: that's the final thing is I'm living proof that whatever 573 00:35:09,400 --> 00:35:12,799 Speaker 1: you know, whatever the nutritional strategy, it seems to be 574 00:35:12,840 --> 00:35:15,719 Speaker 1: working for me and I and equals one. But it's 575 00:35:15,719 --> 00:35:17,840 Speaker 1: also worked for many of my clients, and and I 576 00:35:17,920 --> 00:35:20,399 Speaker 1: put it in the books I've written. It doesn't hurt 577 00:35:20,920 --> 00:35:23,120 Speaker 1: that you need to eat anyway? Why not? Why not 578 00:35:23,200 --> 00:35:26,480 Speaker 1: time it? Then? All right, thank you so much for listening. 579 00:35:26,840 --> 00:35:29,560 Speaker 1: I am Tom holland if you have not yet rated 580 00:35:29,600 --> 00:35:32,239 Speaker 1: the show, I would greatly appreciate it. Just rate it 581 00:35:32,280 --> 00:35:34,759 Speaker 1: to take two seconds. Rate the show, subscribe so you 582 00:35:34,800 --> 00:35:37,960 Speaker 1: don't miss anything. If you want any topics covered or 583 00:35:38,160 --> 00:35:40,960 Speaker 1: have any feedback, Tom h Fit is my Instagram as 584 00:35:41,000 --> 00:35:43,800 Speaker 1: well as my Twitter account, and I have a website 585 00:35:43,840 --> 00:35:46,239 Speaker 1: Fitness disrupted dot com. You can reach out to me 586 00:35:46,320 --> 00:35:49,200 Speaker 1: there as well if you want. And finally, thank you, 587 00:35:49,360 --> 00:35:52,800 Speaker 1: thank you for listening. This is this is confusing stuff. 588 00:35:53,000 --> 00:35:55,200 Speaker 1: And you know, as I said at the beginning of 589 00:35:55,239 --> 00:35:58,040 Speaker 1: the show. I have one bias, and that's helping you 590 00:35:58,239 --> 00:36:00,839 Speaker 1: make sense of all this lunacy and makes sense so 591 00:36:00,880 --> 00:36:04,120 Speaker 1: you can have your best life, live your best life, 592 00:36:04,200 --> 00:36:07,239 Speaker 1: look your best, feel your best, live your longest and 593 00:36:07,400 --> 00:36:09,800 Speaker 1: we gotta weed through the craziness. And we got to 594 00:36:09,880 --> 00:36:12,520 Speaker 1: use common sense. And common sense is left out of 595 00:36:12,560 --> 00:36:14,880 Speaker 1: so much of this. It's either just the Ivory Tower 596 00:36:15,000 --> 00:36:19,040 Speaker 1: stuff or you know, it's it's oversimplified. Uh, there is 597 00:36:19,320 --> 00:36:22,839 Speaker 1: a connection between the two that need to be made. 598 00:36:23,160 --> 00:36:26,200 Speaker 1: All right, thank you for listening, and remember there are 599 00:36:26,200 --> 00:36:29,080 Speaker 1: three things that we all control, how much we move, 600 00:36:29,120 --> 00:36:31,640 Speaker 1: what we put into our mouths, and our attitudes, and 601 00:36:31,719 --> 00:36:35,799 Speaker 1: that is awesome. I'm Tom Holland. This is Fitness Disrupted. 602 00:36:36,200 --> 00:36:43,880 Speaker 1: Believe in Yourself. Fitness Disrupted is a production of I 603 00:36:44,040 --> 00:36:47,839 Speaker 1: Heart Radio. For more podcasts from my Heart Radio, visit 604 00:36:47,840 --> 00:36:51,160 Speaker 1: the I heart Radio app, Apple Podcasts, or wherever you 605 00:36:51,239 --> 00:36:52,600 Speaker 1: listen to your favorite shows.