Help Needed: 'Better Than Steroids'... a good book?

[RandyFromJapan]

A couple of meta-analysis reviews for you to dig into illustrating just how overrated nutrient timing is:

Nutrient timing revisited: is there a post-exercise anabolic window? - PubMed - NCBI

The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. - PubMed - NCBI

I also happen to be contact with all of the authors of those 2 papers so if your interested in anything more specific I'm sure we can dig up something

From what I've read it seemed to be clear that the post-workout "window of opportunity" did exist...

 

[Mrrippedzilla]

From what I've read it seemed to be clear that the post-workout "window of opportunity" did exist...

Then you clearly didn't pay attention to the detail in both of the reviews I cited.
For example in the first meta-analysis:

"Thus, despite conflicting evidence, the potential benefits of post-exercise supplementation cannot be readily dismissed for those seeking to optimize a hypertrophic response. By the same token, widely varying feeding patterns among individuals challenge the common assumption that the post-exercise "anabolic window of opportunity" is universally narrow and urgent."

The second meta-analysis says this:

"The results of this meta-analysis indicate that if a peri-workout anabolic window of opportunity does in fact exist, the window for protein consumption would appear to be greater than one-hour before and after a resistance training session."

Context dictates the importance, or irrelevance, of post-workout meal timing.
For example, a prewo meal nullifies the importance of postwo meal timing while fasted training drastically increases it.

Honestly, I've always found it hilarious how people focus on specific meal timing patterns when muscle growth is a LONG TERM process.
Anecdotally, I'm pretty good at tracking this kind of stuff with clients and it doesn't make any difference in the long run.
In other words, as I said at the start, it is VASTLY overrated

 

[RandyFromJapan]

Wow, thanks a bunch for your reply!

I train without eating breakfast beforehand so does this mean that it's very important for me to eat my post-workout meal???

 

[Mrrippedzilla]

Wow, thanks a bunch for your reply!

I train without eating breakfast beforehand so does this mean that it's very important for me to eat my post-workout meal???

Yes

Though I'd rather you actually eat something before training in order to avoid this entire situation - something small like a protein shake and a piece of fruit would be more than enough.

 

[soldier74]

Then you clearly didn't pay attention to the detail in both of the reviews I cited.
For example in the first meta-analysis:

"Thus, despite conflicting evidence, the potential benefits of post-exercise supplementation cannot be readily dismissed for those seeking to optimize a hypertrophic response. By the same token, widely varying feeding patterns among individuals challenge the common assumption that the post-exercise "anabolic window of opportunity" is universally narrow and urgent."

The second meta-analysis says this:

"The results of this meta-analysis indicate that if a peri-workout anabolic window of opportunity does in fact exist, the window for protein consumption would appear to be greater than one-hour before and after a resistance training session."

Context dictates the importance, or irrelevance, of post-workout meal timing.
For example, a prewo meal nullifies the importance of postwo meal timing while fasted training drastically increases it.

Honestly, I've always found it hilarious how people focus on specific meal timing patterns when muscle growth is a LONG TERM process.
Anecdotally, I'm pretty good at tracking this kind of stuff with clients and it doesn't make any difference in the long run.
In other words, as I said at the start, it is VASTLY overrated

I tend to just eat when I'm hungry. Which, while on cycle, is quite often. Not real concerned with timing my meals. I always figure its good to eat pre workout for the energy it gives. Kinda like "eat my wheaties"..; saying from back in the day or " better pack a lunch"