Dr. Lauren Colenso-Semple
speaker
771 appearances
1 recordings
1 series
first heard Feb 2026
last heard 16 Feb
Dr. Lauren Colenso-Semple’s voice in public audio — every appearance, attributed to the second.
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recordings per month · last 12 monthsRecordings per month over the last 12 months — 1 in all, peaking in Feb 2026 with 1.
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So I guess it depends what it is that we're consuming.
If you're consuming, you know,
one of those liquid packs that people consume during a marathon.
So that's like really fast generating.
But if we're going to have some oats or something, then if I'm eating my oats and going to the gym, I'm probably not using that as my fuel for that workout.
So the training is the stimulus for the adaptation or muscle growth if we're talking about resistance training.
And then the nutrition or the dietary protein can kind of optimize our results from that stimulus.
And there was once a school of thought that there was this anabolic window and it was very narrow and you needed to slam that protein shake the second you left the gym or, you know, why did you even bother lifting that day?
It turns out that...
Post-resistance training, that window, that elevated protein synthesis is long-lasting.
We've measured this and see that it's still elevated even 24 hours after your session.
Not that I'm suggesting you wait 24 hours to eat, but this indicates that whether you're eating within 30 minutes or three hours, that's not going to affect the extent to which that dietary protein can support your muscle adaptations.
Well, when we think about the protein that we're actually able to absorb and utilize for muscle adaptation, it's a different question of how much can we consume and absorb.
Because not all of the protein that we consume is going straight into the muscle.
So it's not that we should worry so much about maximizing per meal protein so much as per day, per week, consistent protein intake.
And that will, again, support the adaptations from the stimulus that we're getting from our training.
But the idea that we're somehow gaming the system with timing or dosing, it's really we need to kind of pull back the lens and think more big picture of, okay, if I'm aiming for this overall protein intake, then...
Practically, it probably makes sense for me to split that up into a couple of meals.
So what does that look like?
And then can I do that consistently?
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