I often get asked whether it’s best to have protein before or after a workout?

However, what really matters is when you consume protein in relation to your last protein feeding, and not exactly when you work out.
Let me explain.

Consuming protein leads to an increase in muscle protein synthesis. What we ideally want is to maintain muscle protein synthesis elevated as much as possible to gain or maintain muscle.
When we have a bolus of protein, muscle protein synthesis is typically elevated for the next 3-5 hours depending on the size of the meal and rate of digestion.

This means that to optimize MPS, you ideally want to be consuming a bolus of protein every 3-5 hours. This means that your workout should obviously be within one of those 3-5-hour periods throughout the day.

If you workout for 60 minutes and you ate a protein containing meal 30 minutes prior to lifting, then it’s not super important to eat protein right after training because there’s still some time between that 3-5h period.

On the other hand, if you trained for 60 minutes and it’s been 3-4 hours since your last meal, then you want to get some protein in as soon as you can after training.

As you see, what matters most is when you consumed protein last, not when you worked out.

However, I will say that it does not hurt to focus on properly fueling your body right after training if your main focus is performance and muscle growth.

Consuming protein right after training may not have a huge effect if you ate relatively close to your training but it certainly won’t hurt!
Similarly, even though you don’t have to eat right before training, having an adequate pre-workout meal ~60-90 minutes prior to training can help fuel and improve performance, which may result in better adaptations!

What’s your preference and why?👇🏽
I personally prefer to eat after! I hate training on a full stomach 😵‍💫 ...

🍸How much alcohol is too much 😑

Who enjoyed themselves this past holiday period? 🙋🏼‍♀️ I certainly did, although hubs @biolayne would definitely argue that I could do with a little more of this wonderfully, blissful “relaxing agent” on a more regular basis lol 😅 apparently I’m more “fun” 🤣 Fortunately for me, my better sense of judgment limits my alcohol intake due to the high number of business obligations that require my brain 🧠 functioning!

BUT 😬…. Over the new year, I did discover the rather positive mental health benefits of red wine 🤣🍷 LOL just a few bottles!

Unfortunately however, some of us continue to drink a little too much, even after the “holiday’s” have passed! And although there’s nothing wrong with having a drink here & there, it’s important to understand the effects of alcohol on performance & resistance training adaptations.

First off, alcohol directly inhibits a protein called mTOR. mTOR is involved in activating muscle protein synthesis. Therefore, alcohol directly inhibits muscle growth. Data also suggests that acute alcohol consumption can directly impact exercise performance. For example, the data I showed on this post demonstrates that acute alcohol consumption inhibits peak force production compared to a non-alcoholic drink.

All said, excessive alcohol consumption not only inhibits muscle growth mechanistically, it also decreases performance making it that much more detrimental towards making gains.

This is not without mentioning the negative effects of alcohol on sleep, which we know is important for making gains.

The question we need to answer though is how much alcohol is detrimental? Its a tougher one to answer 🥴

Many of these studies use very high doses of alcohol. Sometimes these studies use more than 8-9 drinks in one sitting, which is borderline alcohol abuse 😳!
This makes it extremely hard to draw conclusions on how much alcohol is too much?
For this reason, I’ve put together some practical suggestions if you want to maximize muscle growth on the last slide.
Let me know down in the comments, have you noticed that your drinking over the holidays has affected your performance? ...

Less than 24 hours left! ‼️

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