The soundbite summary: “If someone does or doesn’t eat at a certain time, such as post-workout, this almost always changes the total quantity eaten that day. Much of the timing research is affected by this and is really research evaluating different total quantities.”
Does fueling inside the anabolic window make a difference? To answer that, I’m highlighting the distinction between timing and quantity, research around carbs and protein intake for non-endurance training, and more.
Antonio et al., 2017. Casein morning or night study.
Aragon and Schoenfeld, 2013. Nutrient timing and post-exercise nutrition.
Arent et al., 2020. Nutrient timing as an opportunity.
Baty et al., 2007. Cortisol and creatine kinase, but not performance, changes with a pre-workout supplement.
Berardi et al., 2006. Glycogen resynthesis and performance.
Schoenfeld et al., 2013. Meta-analysis of protein intake for strength or body composition.
Schoenfeld et al., 2017. Pre- versus post-workout protein study.
On Digesting & Absorbing Protein
On Protein Timing & Muscle Protein Synthesis
On the Supposed Benefits of Fasting
On How to Fuel Performance
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