Everyone who’s been lifting weights for some time have inevitably heard – and most likely bought into – a lot of the gym talk and magazine wisdom surrounding training and diet. Besides learning that eating every other hour and completely destroying each muscle group once a week is the optimal way to go for muscle growth, new strength trainees usually hear about the “anabolic window” that opens up after a workout and the boost in protein synthesis and muscle growth that occur if you consume fast-absorbable protein directly after your last set. It doesn’t matter whether you’re hungry or not, just getting it down is the priority. While some trainees cling on to these notions for their entire lifting career, those who start reading research and evidence-based information quickly learn that a lot of the general beliefs about training and nutrition are either inaccurate or outright harmful. But, while a lot of the myths in the fitness community are quickly dismissed by these smart lifters, the majority still hold onto their post-workout protein shake. Getting enough protein into your body is clearly essential if you want to maximize muscle growth and strength gains, but does it really make a difference whether you get some of these essential building blocks into your body directly after training or not?
Eirik Garnas is the creator and owner of Darwinian-Medicine.com. His longstanding interest in nutrition, medicine, and health was spurred by his desire to enhance his athletic performance and physique and overcome various health problems that had come to dominate many aspects of his life. Eirik is formally trained as a nutritionist and holds a bachelor's degree in Public Nutrition and a master's degree in Clinical Nutrition. Additionally, he's coach/trainer schooled at the Norwegian School of Sport Sciences. Over the years, Eirik has gone through several structured courses in order to improve his coaching skills, worked with an assortment of clients, both via the web and in real life (see client testimonials), and developed guides and articles for a variety of health and fitness magazines and websites.