That conventional advice that consuming protein post-workout to achieve strength and hypertrophy gains may be flawed…and according to the study if you really want to cover your bases, ingesting 25-30g in both the pre- and post-exercise periods may be the most prudent approach.
But be careful because too high of a protein diet can become a high carb diet as your body will break down excess protein into sugar – gluconeogenesis.
“Across the range of measures, there were no meaningful results consistently attributable to pre- versus post-exercise protein ingestion. The implications of these findings are that the trainee is free to choose, based on individual factors (i.e., preference, tolerance, convenience, and availability), whether to consume protein immediately pre- or post-exercise.
These findings refute the contention of a narrow post-exercise anabolic window to maximize the muscular response and instead lends support to the theory that the interval for protein intake may be as wide as several hours or perhaps more after a training bout depending on when the pre-workout meal was consumed.”
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1 Minute of High Intensity Exercise vs. 45 Minutes of Moderate Exertion
1 minute of high intensity! This is why the Quantify Fitness method works! Using high-intensity training on ARX rivals other methods in 10 minutes a week.
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Consuming alcohol following resistance exercise could potentially hamper the desired muscular adaptations by reducing anabolic signaling.
8 Reasons You Should You Lift Weights
According to the research, one of the best things you can do for your health and body composition is strength training.
The Truth: Fat vs Sugar
Fat vs Sugar. The Guardian did a great piece on the history of the sugar vs. saturated fat debate. Here's a summary if you're pressed for time.
Isometric Exercise Using ARX
The beauty of ARX is we can do only concentric loads (the positive portion of the range of motion) or isometric (static exercise/no movement).
How is 10 Minutes a Week Possible?
With ARX at Quantify Fitness you can achieve maximal results in strength, hypertrophy, and metabolic conditioning in 10 minutes a week.
Focus on Building Muscle
Want to improve your body composition? Put on some muscle and quit spending all your time on the treadmill!
Quantify Fitness in the News!
NewsChannel5 came by our smart gym to find out how a weekly 10 minute workout can really be that effective.
How to Make Bulletproof Coffee
Whether you're looking to shed a few pounds or turbo-charge your brain, this is an easy and tasty way to do it.
The Energy Drink that is Actually Healthy!
We drink Athletic Greens almost every day for nutritional insurance. This is actually a green drink even our kids love!
Watch Former NFL Tennessee Titan and Pro-Bowl Receiver Derrick Mason’s Reaction to His 6 Minute Workout
We had a blast showing Derrick Mason around the gym! And even more fun seeing his reaction to the 10 minute workout!
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Whole-body vibration therapy is used by universities, professional sports teams, and medical facilities for a range of benefits.