The Anabolic Window: 25 Min Phys

We've all heard how "important" it is to eat immediately after your workout, or you'll miss your "anabolic window" - or as my friend CTP calls it, the WINDOW OF GAINZ!
But is it really true?
Some say YES! Others claim it's totally bogus bro-science.
Most scientists & practitioners I've heard still have this completely wrong.
Find out the truth here...
◾ I'd appreciate support on patreon: / andygalpin
◾ More information at: www.andygalpin.com/
◾ Instagram: @drandygalpin
◾ Twitter: @drandygalpin

[@droebitiuseri3669]

This is actually valuable info if you train in the morning and prefer to skip morning breakfast for intermitten fasting. Thanks for clearing things up Andy!

[@loppystu78]

Andy Galpin is the man! He is an actual researcher that has done the work, and provides trustworthy info that has been validated by his lab!!

[@RoaneRanger]

Really enjoying your videos. I’m getting for free what others are paying to learn. I’m sure there’s a level of difference, along with a degree, but for a strength enthusiast, this is perfect. If you need a lab rat, I’m in. 6’4”, 32 years old, 230lbs, 4 kids, stressful job, 3 years strength specific training.

[@anthonym2073]

Saw you on Joe Rogan a while back and have followed you since then. But I just found about this series on your Twitter.....thank you so much for this.

[@ag-py6to]

9:10 for hyptertrophy protein doesnt matter pre mid or post, just get ir through out the day 6:59 consume carboyhydrates in time less than 4 hours maybe 5-6 hours after training 7:15 carbohydrates really fast, we choose low fiber high glycamic index foods 9:50 timing irrelevant, matter of time 24-48 hours window to get protein in there

[@corwynwarwaruk2141]

I run in a fasted state for a minimum of 8km 2 to 3 times a week & 20-30km one day a week. During the run I do not eat anything. Immediately post run I will intake as much protein as I can & have found it really improves my recovery. I avoid carbs & feel that I can replenish muscle glycogen through GNG from dietary protein and fats. If I was doing back to back long runs I would incorporate a source of glucose.

[@alanmorton5303]

I subscribed at about 14k subscribers. Brilliant work, brilliantly delivered videos, really one of the best on the KZbin I hope that subscriber numbers grows and people start listening to and following science based unbiased nutrition and physiology. I recommend to my students to follow you and love that we sing from same hymn sheet on so many nutritional topics but love that I am still learning things along the way too :). 1 very happy subscriber here

[@ReligionAndMaterialismDebunked]

Nice nice. I've seen him on the great Andrew Huberman show in recent weeks or so, but just now went to his channel. Hehe.

[@MinecraftSurge]

Okay so. When you lift weights, your muscle has a certain quantity of work in it. You can only do x amount of reps of x amount of weight until you tire out and can't do work anymore. High weight lets you hit your limit quick, low weight lets you take a long time to hit your limit. That limit is the quantity of fuel in your muscle of interest. Glycogen is basically a capacitor. Fast bursts of work quickly consume it. however, whenever there is any glycogen missing, it is rapidly refilled from your blood, probably from the liver. Anyway You can quickly use up your entire glycogen store, wait 5-10 minutes and do it again. If your work out is light enough, your glycogen will refill at the speed of your workout. Same reason as why you can sprint in bursts, but can not sustained sprint. You can sprint, and jog or rest, and while you are jogging and resting the glycogen stores will refill. This is giving me a brain aneurysm, why would you gulp down carbs during a workout?!!? Your blood ONLY STORES FOUR GRAMS OF GLUCOSE!!! THE REST GOES INTO FATTY ACIDS AND THEN FAT CELLS IMMEDIATELY! So you're making yourself fat while working out? Are you trying to boost blood glucose for faster recovery? why? your liver has 120 grams of glycogen. 400 calories. Unless you are sprinting for more than an hour in a row you wouldn't need more. Not to mention that the glycogen stores will be rebuilt every second during your workout. This is insane and doesn't make any sense. wtf

[@dongle_dangler]

How does the limit on the rate of carbohydrate absorption play into your theory

[@danielreznicek7267]

Is there really no added benefit in waiting? According to Mark Sisson (who's big on IF and keto), insulin spike blunts growth hormone and testosteron spike, which would mean that it is actually beneficial to wait at least for a few hours before you have a post-workout meal so that you maximize the hormonal response. Any ideas?

[@b09d4n]

Great info, thanx for sharing. I'm glad that I double checked my knowledge with someone that knows what he is talking. One suggestion: You can start a series of clips dedicated to runners, cyclists or triathletes. Same concepts but different nuances. Keep up the great work!

[@Michalkoks99]

Great work. I know u from the pjf podcast and I'm amazed how great u are explaining things that may be difficult. Definitely I will watch all of your videos. Thank you once again

[@NutriNerdy]

Love it! Excellent explanation in a very understandable way! Confirmed a lot of the beliefs that I had and reinforced my thought process but I also learned new things as well. Good to hear it from another source backed by science and evidence! Thank you for the video!

[@coachtmayo]

Thank you Dr. Galpin for sharing!

[@mrbournemouth1]

New Andy Galpin, that’s what we like to see

[@toxicoaken7830]

💯💯💯great stuff keep it up!! As a curious teen athlete, I love learning from you!!

[@Lektuerekurs]

20:07 Summary

[@aitoraltuna]

Great vid, thanks! And that Tesla analogy was on point👌

[@SnakeC666]

Great Andy! Every time look on big picture :)

[@mattfreedom2002]

You're the man Andy! Really appreciate your vids. It's kinda ironic but someone that's aware they don't know everything usually knows more than most.

[@jja0168]

Would love your vids to be a podcast too so i can listen on the go!

[@icejumperke]

#SQUAAAAAD 🔥 MY FAVOURITE DOCTOR IS BACK! 😄 doctor G! 😎 Thank you for this informative video! We all know though that this window is promoted by the whey producing industry.. 🤷‍♂️

[@El_ayengi]

when is the nutrient timing study for hypertrophy in well trained population coming out? i’m very curious. I haven’t done much with nutrient timing and was wondering if it could help me get to the next level of training.

[@ChrisAreDumb]

Thanks for your extremely valuable content

[@MAScreech]

That’s why I stopped reading conclusions. I read the methods, results, and then make my own interpretations of the data.

[@Denny_7782]

The Tesla analogy at the end is great. Thank you for making these videos!

[@raikosarduy2253]

Great video Doc!

[@KevinLuWX]

9:23 has this study been published yet? If so, where can I find it.

[@andrewlomas5796]

Any updates on the intermittent fasting study?

[@michaelnguyen6891]

Should we eat a high simple carbs, some protein right after workout then complex carbs, high protein 2-3 hours pre-practice if we workout twice a day assuming we have 6 hours between WOD and Repeated Maximal Effort Pratice

[@quarantees8736]

Brilliant thanks Andy ✊🏻✊🏻

[@americanmambi]

Thanks again Andy

[@eytansaperstein6098]

Have you completed or have any findings on the Intermittent Fasting study mentioned here?

[@MZell6789]

Great Video as usual

[@Gabber3709]

Why do you not recommend training in the morning fasted? Thanks very much in advance. 🙌

[@ActuMoto]

Andrew F. I would like to know too

[@DrStevenHorwitz]

Me as well.

[@drandygalpin]

Provides no special benefit and can reduce acute performance. I will recommend it under some particular circumstances, but generally not.

[@DrStevenHorwitz]

Maybe training fasted works for some. It certainly does for me.

[@przemyslawkapica8539]

You popped up Andy. I do listen.

[@cliff961]

Hi, I am 55 and training for hypertrophy, hoping to compete in body building. Exercise and done resistance all my life but not with a specific goal. Should age be a consideration when determining the importance of the anabolic window for hypertrophy?

[@ncdozer3103]

Age would be a more critical factor of recovery, a 25 year olds muscles no matter their macro intake would recover faster than a 55 year old. Granted your metabolic processes also slow down as you age, but I don’t think to the point where it affects the window all that much. Hard to find research on older folks, but I would take Andy’s advice regarding the window for pretty much all ages.

[@Lookingfortruth]

So what kind of carbs and protein are the best to consume immediately after a workout?

[@AdrianCalgary]

Wouldn't the habit of restricting carbs from the young age (following various programs or diets and such), be a limiting factor for building up resistance to carb overload during the lifetime of individuals? Diabetes comes to mind. I recall I used to eat a whole plate of homemade cake when I was young but also hike a lot and never had such worries.

[@trp2413]

Hey 👋 Andy, I watched a Thomas DeLauer do a video about a 400% increase in muscle protein synthesis if one does a fasted work out then immediately consume whey protein isolate combined with an EAA booster (something like Insta Blast). Obviously this would be a muscle building while losing fat situation. Do you agree?

[@babemagnet6992]

I don’t Think Thomas DeLauer is a good source. He spews out BS all the time, including what your mentioning

[@jfreck]

Thanks Andy

[@thesmviking]

You were great in Black Mirror Season 5 Episode 2

[@uriarefaely8315]

17:50 great analogy

[@rayjack9946]

Very good video

[@pelusabastida8641]

Thank you!!

[@healthdanab4421]

So if the girls exercising like 3 times a day should she eat after every workout or will one meal of sufficient calories after the first workout be enough to fuel the next two

[@yolix83]

Maybe nutrient timing is not just protein and hypertrophy but that is my perspective. ;)

[@clementdanieli6277]

Man you made it like I need to subscribe to only one channel XD

[@alvarorodriguez1592]

TL DR: Aerobic Sports? Sure, particularly carbohydrates. Weightlifting? Nope. Eat if you want. Eating stays important, so do it well, but there’s no need to gulp some protein chow after lifting weights.

[@user-tj1fn1ly3e]

Waiting will keep your growth hormone high .first bite shuts it off

[@limitbreaker_rb]

Could you extract type 2b muscle fibers from cheetahs and somehow give them( inject or something) to humans that shit would be dope. I'm hearing this pretty often from people it would be nice

[@drandygalpin]

We don't have 2b in our genetic code, so you'd have to add it.

[@limitbreaker_rb]

@@drandygalpin that's exactly what my dream is😂 I am extremely curious what would happen I would do it right now

[@limitbreaker_rb]

@@drandygalpin And if there is any way to add it please just tell me where amd how can I get it done it would also be a extremely good experiment for scientific purposes

[@jameshaggarty7999]

Great video as always Andy but my favourite part was the picture of Chris #WindowofGainzzz #vicefriday

[@laweso1]

Very interesting I have been doing Keto for about 8 months fasting most days till 14.00 and training early in the morning. I'm going to experiment with changing my eating times see what happens Work in progress @bboy_neviz_yoga Peace Ben

[@mikehollandsworth2312]

Common sense approach based on solid backed science.

[@vivinvincent692]

🙏💪👍👍

[@sunnysidey]

What about the significant differences in nutrition timing for women as highlighted by Dr Stacy Sims? I feel that you are doing a disservice to active women everywhere, especially as we age, by not even mentioning the sex differences in your list of context, etc.

[@BJHooHa-tp5lj]

😂😂

[@MinecraftSurge]

Why would you not lift the same muscle group on multiple days? Why would you brake down your workout into sections and do different sections on different days? Don't muscles grow more nuclei if you work out the same muscle daily? Isn't a full body workout superior on a daily basis compared to segmented workout? If you train legs every 4 days, won't they get way more gains if they are trained every day instead of once every 4 days? Also won't you maximize the hypertrophy in a muscle from training it everyday? This last part is just taking a shot in the dark, but maybe most of the recovery is done in the first or first two days after the workout, so if you are working out daily, it's in permanent heavy recovery. Why is your fictional person who is goal oriented to optimize muscle hypertrophy, suck dick at his goal?

[@OhBotherMeNot]

I would like to know also. We are supposing that the guy is working one muscle group 2-3 times a week, and that is the basis for the conclusion (yes or no for nutrient timing). But what if a non-competitive non-athlete is working out all muscle groups daily? Not everyone works out a muscle group only twice a week, even older folks in their 40s. Just because you aren't competing doesn't mean you don't train like someone who is because you enjoy it. So is the main factor whether or not the person is competing?

[@fuze59]

Wasnt this debunked by Alan Aragorn 10 years ago?

[@user-cm9ef4fw7m]

idiot

[@MinecraftSurge]

i feel a lot of this beating around the bush is irrelevant and not helpful. At the end of the day your answer always comes down to "do what you prefer to do". You keep saying "i need the context to the question, I need to know the variables". Why don't you just fill in the defaults? Why don't you create a fictional character that has strives to get the most hypertrophy or muscle gains in the least amount of time with the least work. It's so boring hearing you on and on in circles about how everything is different.