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  • Avid gym goers and body builders know full well that they need to have a post-workout meal

  • if they want to capitalize on their muscle gains.

  • Eating within the feeding window of 1 hour after workout is a must if you want to build muscle.

  • But does this window actually exist or is it all "bro science"?

  • The feeding window belief stems from research showing that immediately after workout,

  • insulin levels spike rapidly for a few hours, priming the body for synthesizing new muscle,

  • limiting exercise-induced muscle loss, and restoring energy levels.

  • By eating while insulin levels are highs,

  • the body will theoretically maximize the digested nutrients to take advantage of these benefits.

  • Fortunately, it's not bro science at all.

  • Multiple studies showed that consuming 20-40 grams of high-quality protein within 2 hours following workout

  • indeed significantly increased muscle growth compared to consuming more than 4 hours later.

  • Along with muscle growth, strength and energy levels increased as well.

  • However, there might be some problems with these studies.

  • Nutrition and fitness experts Alan Aragon and Brad Schoenfeld

  • found a couple of alarming problems.

  • They pointed out that in the majority of these studies,

  • the subjects consisted of only elderly males or untrained young males,

  • making the results unsubstantial for any other demographic.

  • Another problem they found is that in most cases,

  • tested subjects were consuming way more protein than their controlled counterparts,

  • skewing results in their favor.

  • On top of these problems,

  • there are also several studies that do not show any benefit to a post-workout meal.

  • With all this being said, having a post-workout meal still isn't really a bad thing.

  • Just having any sort of planned protein consumption can improve your fitness results.

  • Whether you plan to have a post-workout meal or not, just know that,

  • at the end of the day, it wouldn't hurt!

  • Let us know your opinions about post-workout meals in the comment section below.

  • and for more future Picture Fit videos, don't forget to subscribe!

Avid gym goers and body builders know full well that they need to have a post-workout meal

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