The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
your total protein intake throughout the day is more important um timing though for things like carbohydrate especially if you're training multiple times a day it is very real so it is a very real thing it's just you may or may not actually care about it it may not be important for your context
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the post exercise anabolic window is extremely real so what this is uh you can see more detail in a number of videos on my YouTube page i believe it is the idea that you need to must uh consume some sort of nutrients specifically usually protein uh in some time domain 30 or 60 Minutes post exercise in order to maximize growth so is that window real yes are you hyper sensitized to nutrients in that time frame yes
We had a brilliant stats guy, James Krieger. He ran the regression analysis. And essentially we found that as long as total daily protein was about 1.66, 1.7 grams per kilogram of body weight, so about 0.7 grams per pound, as long as total daily protein was at that or more, then the timing relative to the training bout didn't make a difference.
it doesn't matter if you ingest your protein after or before and that's kind of true when it comes to protein as long as it's close to the time of exercise and the second key is as long as your total amount of protein hits you know maximal protein synthesis which is typically around 2.2 grams per kilogram or like one gram per pound essentially essentially you know we don't like to use essentially like body weight when we're talking to the general public because most people are overweight so you try to say lean body weight right or ideal body weight too to make it a little more clear but yeah essentially around 1 to 1.25 grams of protein per pound of ideal body weight is where you're going to get not only maximal muscle protein synthesis but better satiety weight loss Etc
consistent training is is the benefit consistent training
what I'm basically hearing you say is if you have a hundred units of response in you the timing of your meal might not impact the total amount of response it just determines when that response occurs so if you if I slug that 25 grams of whey protein as I'm walking out of the gym I will get more of my 100 units of response then but I will get less of it four or five hours later when I have a big protein lunch
I've had a lot of people in my life asking me how important is it whether I take my protein shake before or after the training session but I never had someone come up to me and say look how important is it if I skip one training session or miss one training session consistent training is the benefit consistent training
Protein before vs. after exercise It doesn't really matter Your total daily intake is much more important
ultimately total daily protein intake is the most crucial Factor
For protein, you know, Stu Phillips has been on Luc Vanlon, you're in agreement there really the anabolic window is more uh of it's more of the total daily protein intake is that I mean I guess you know when Lane came on the podcast he said maybe there's a little something you can squeeze out if you're like top level yeah you know type yeah powerlter muscle bodybuilder whatever yeah