Brady Holmer

After you ended your resistance training session, you need to consume protein immediately afterwards.

Otherwise, you would sacrifice your gains.

So if you didn't eat protein within 30 minutes after finishing resistance training, then you were leaving gains on the table.

You weren't going to grow as strong.

You weren't going to grow as big.

Dr. Brad Schoenfeld, I really liked what he said about that.

He refers to it more as an anabolic barn door.

So it's just a lot larger than, you know, the 30 minutes that was kind of once thought.

You know, you don't need to eat immediately after you train.

Now, that's not to say that you can't.

I mean, in fact, I think if you have the opportunity to, you should.

It makes sense to eat as quickly after your exercise session as possible because your muscles are more sensitive to amino acids at that point.

So, yes.

Eat a meal, have some protein immediately after resistance training, if you can.

If you have to wait two to three hours, it's probably you're still going to be okay.

In fact, there was just a recent study that came out that showed delaying protein intake versus immediately after, they both lead to similar gains in hypertrophy and strength.

As long as you're getting enough throughout the day, you don't need to be that concerned with the timing it right around exercise.

So that seemed to be one of the key takeaways and people may not need to be as stressed about that when they're thinking about their protein timing.

And then protein distribution was another thing that Luke Van Loon discussed a lot in terms of what is optimal.

So