Welcome back for more myth busting - this episode offers a research-based deep dive into the topic of post-workout protein timing. Many of you have likely seen someone at the gym who finishes their training session and proceeds to sip a protein shake as they walk out of the gym, nearly shouting, "gotta maximize that anabolic window!"
While there may be some validity to this for an individual prepping for a body building competition, let's dive into the science behind it's application (or lack thereof - there's a case for both viewpoints) for weight loss and performance in the female body.
I reference numerous research articles (plus a video + a book) in this episode:
Video: Muscle Protein Synthesis
Article: International Society of Sports Nutrition Position Stand: protein and exercise
Article: Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training
Article: Nutrient timing revisited: is there a post-exercise anabolic window
Book: ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life
I also reference a couple additional podcast episodes for more information on protein intake + protein powder selection:
Podcast: The Macronutrient You're Likely Most Deficient In + How to Get More of It
Podcast: Breaking Down Protein Powders: Should You Take Them, What to Choose + What to Look Out For
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.