Do You Need a Post-Workout Protein Shake?

TIMESTAMPS
00:00 Intro
00:16 What are Protein Shakes?
02:47 Why Post-Workout Protein?
03:53 Protein & Hypertrophy
11:25 Post-Workout Protein & Hypertrophy
14:06 Convenience
15:31 Practical Recommendations

STUDIES

ONLINE COACHING & CONSULTING

BOOKS & TRAINING TEMPLATES

SOCIAL MEDIA

[jacintatate]

I suppose the main reason i have a protein shake is because its an easier way of getting in the protein. I don't typically feel in the mood for bacon and eggs in the afternoon, nor do I always want a salad with tuna etc. Protein shake is quick, easy and tastes delicious. In many ways it curbs my sugar cravings as the vanilla flavour is yum.

[cavallopazzo]

I eat twice a day while doing intermittent fasting without protein shakes and grow just fine. I feel we tend to overthink stuff like this and don't give the body enough credit for what it's able to handle.

[Killerkraft]

If you dont have much appetite, having a scoop as a liquid makes it easier to hit the target. Also, if you want to limit calories, you can add other foods to it like a flavouring, eg chocolate porridge

[vzehirev]

The most valuable content for physical training EVER is in this channel!

[IbnWobbler]

This channel deserves millions of subs. Nice job

[Beardman]

Quality content man, thank you for putting in the work to assemble this info into an easily digestible summary

[jackryan]

I have one scoop in the morning and another in the afternoon before my workout but just to help me reach my daily protein intake, I think carbs along with protein are more important after a workout

[ronaldsuarez]

you break everything down man hehe, keep that quality g

[aidanhanson]

Great video as always! I'd love to learn more about other additives to a post-workout shake if the research is out there. i.e. the 4:1 carbs to protein ratio, and electrolytes... Keep up the great attention to research, and digestible, practical explanations!

[khaledtaamallah]

This channel will have a brilliant future.

[patrickwendling]

I alway get something out of your videos, , I tend to watch them 2 & 3 times so I can fully comprehend.. I really appreciate what you do for us.. thank man

[jorgebecerril]

Excellent review, thanks for the info!

[deadliftalot]

95% of my fitness knowledge comes from this channel

[Paroex]

My current understanding of the subject is that there's "sort of" a window, but it's

A) Much wider than previously thought (4-6 hours?), and
B) It's located symmetrically around the workout, i.e., get some protein 2 hours before OR after your workout and you're good.

Also, you won't lose tens of percentage points of your gains if you don't do this.

[grounded]

How healthy are protein powder in shakes in the long term? I wonder if there is enough research on protein powder in terms of cancer and disease? I always question food that is processed and created in a lab.

[anotherjewishsharpnicholas]

There are a lot of practical reasons for eating more frequently.

[hectic_]

Great video! Excellent information and easy to understand.

A video on after workout quick digesting carbs would be great!

Heard of people drinking dextrose or multi dextron ( simple sugar ) after a workout to replenish glycogen in the muscles and wanted to know if the theory actually makes sense or is worth it enough to add to the routine.

Couldn't imagine anyone better to break it down!

Thank you :)

[kurkurehatake]

most channel with 1m + subs dont make such good and quality videos.

[berpderp]

The only time I consider any type of post-workout necessary is for bodybuilders who are comp'ing/using PED's, no one else is going to truly exert themselves to the point of muscular fatigue, electrolyte loss, and muscle hypertrophy, natural lifters of any capacity just don't require it because they will never have the increased output that comes along with PED usage.

Individuals on PED's/steroids have increased muscle protein synthesis 98% of the time, so along with increased muscle protein synthesis, they would also be much more likely to go over the natural/or even artificially created threshold for muscle breakdown/catabolism, which would put them catabolic at the end of a very heavy bodybuilding routine, unlike a natural person who isn't breaking down muscle at an increased rate, and isn't growing muscle at an increased rate.

There are PED's that can change this threshold for the muscle catabolism/breakdown, but generally, these people would be benefit 100x more than any natural lifter with a quick protein shake after a routine, versus someone who is natural.

Obviously there are outliers, but generally in PED usage, there isn't, but with those who don't use anything and still have the capacity to **gain mass**, then after a heavy routine, they would also benefit from a protein shake, because they too would likely have a smaller threshold, and a greater capacity to burn through it if they are very well trained individuals who are natural. It should always be considered within your daily caloric intake.

Tl;DR: Those that have unnatural protein synthesis, can benefit from protein powder, those with natural protein synthesis, don't need protein powder.

95% of people with unnatural protein synthesis are those on PED's, or those who have trained for many years, eat very clean, and have tracked their progression, and I'm not talking 5-10 years. I've trained for 15 years for mass specifically, I have great results etc etc, but even I wouldn't consider myself ANYWHERE near this point, I literally don't have the genetics for better protein synthesis, I'm just normal.

[supersaiyan]

5:10 The missing information is what kind of trainees have been investigated for this study. If a high percentage of these trainees have been athletes on a professional level, it makes the study pretty useless for trainees who are not on a professional level, because professional athletes should need a higher daily protein intake than non-professional athletes, given the fact that they have a much higher workload. There are so many different studys out there on this theme and i personally haven´t found a study, which considers every important factor to create a clear, meaningful result, yet.