Dr. Andy Galpin

plug in and you kind of put together two or three of those strategies, you'd be surprised 60, 80 grams of protein can kind of come like that. And you're like, oh wow, like that was actually sort of hard.

plug in and you kind of put together two or three of those strategies, you'd be surprised 60, 80 grams of protein can kind of come like that. And you're like, oh wow, like that was actually sort of hard.

I have an old YouTube video up that is called something like post-exercise anabolic window. I think it's like 25 minutes or something. So you want all the details, you can go there. I'll give you the two minute version, right? For those that don't want to do that. The post-exercise anabolic window was this idea that

I have an old YouTube video up that is called something like post-exercise anabolic window. I think it's like 25 minutes or something. So you want all the details, you can go there. I'll give you the two minute version, right? For those that don't want to do that. The post-exercise anabolic window was this idea that

There's this magic, it started off as 30 minutes, window post-exercise where you had to consume your nutrients, specifically carbohydrates and protein, to maximize. And there was good rationale, molecular mechanisms as to why we thought that existed. Summarized many years later, it's very clear that that's just not the case.

There's this magic, it started off as 30 minutes, window post-exercise where you had to consume your nutrients, specifically carbohydrates and protein, to maximize. And there was good rationale, molecular mechanisms as to why we thought that existed. Summarized many years later, it's very clear that that's just not the case.

And so the way you want to think about this is total protein intake throughout the day is going to determine almost all of your variance there. So as long as you hit your total, and even I'll say, Total protein intake throughout the day is not even that important. It's probably thought about as like protein throughout the week.

And so the way you want to think about this is total protein intake throughout the day is going to determine almost all of your variance there. So as long as you hit your total, and even I'll say, Total protein intake throughout the day is not even that important. It's probably thought about as like protein throughout the week.

100%.

100%.

Right? Yeah. You end up having steak for one night and got extra 60 grams of protein. The next night you had a pasta dish. It'll be okay, right? So don't get overly concerned about you were 10 grams low today or 20. Like, you'll be fine, right? So that matters most. There are some exceptions, though.

Right? Yeah. You end up having steak for one night and got extra 60 grams of protein. The next night you had a pasta dish. It'll be okay, right? So don't get overly concerned about you were 10 grams low today or 20. Like, you'll be fine, right? So that matters most. There are some exceptions, though.

When you are performing at a high level of energy expenditure, let's take some of our baseball players. It's not a big deal because the energy expenditure in baseball is not incredibly high for Major League Baseball. NBA players, this is different, though. Our UFC fighters, way different. Our professional boxers, way different. They're training hard twice a day, almost always, right?

When you are performing at a high level of energy expenditure, let's take some of our baseball players. It's not a big deal because the energy expenditure in baseball is not incredibly high for Major League Baseball. NBA players, this is different, though. Our UFC fighters, way different. Our professional boxers, way different. They're training hard twice a day, almost always, right?

Um, golfers a little bit different. So if you're training really, really hard, whether you're an athlete or not, but you're, you're a workout or you're super active, you're on the walking treadmill, you know, you're, you're an endurance, but you'd burn all those calories. Your nutrition window might matter because you may not have enough time to restore muscle glycogen.

Um, golfers a little bit different. So if you're training really, really hard, whether you're an athlete or not, but you're, you're a workout or you're super active, you're on the walking treadmill, you know, you're, you're an endurance, but you'd burn all those calories. Your nutrition window might matter because you may not have enough time to restore muscle glycogen.

Remember you store carbohydrates in your muscle, right? And you'll use some of those during exercise. And if you're doing a lot of hard work, you use a lot of it. And then if you're not consuming nutrients, you just, you kind of run out of time before then the session happens again, four hours later. So in those particular cases, nutrient timing does start to matter.

Remember you store carbohydrates in your muscle, right? And you'll use some of those during exercise. And if you're doing a lot of hard work, you use a lot of it. And then if you're not consuming nutrients, you just, you kind of run out of time before then the session happens again, four hours later. So in those particular cases, nutrient timing does start to matter.

but it's not a magic molecular signaling window so much as it is practical issue of just like you ran out of time to refill those muscle glycogen stores. And so your training for the next session went down because we couldn't refuel. We actually just completed an intermittent fasting study And it was the first of its kind because we were looking specifically at, there's been a lot of research.

but it's not a magic molecular signaling window so much as it is practical issue of just like you ran out of time to refill those muscle glycogen stores. And so your training for the next session went down because we couldn't refuel. We actually just completed an intermittent fasting study And it was the first of its kind because we were looking specifically at, there's been a lot of research.