Thread 76469547

Is it real or fake-news?

The analbolic window is definitely real just ask your mom how wide she gets after i stretch her with my cock and she will point at a window

>>76469547 (OP)
It's real, but food that you are still assimilating and amino acids in your blood supply can be used for post-workout anabolism, so there's not exactly a rush to get food in right after training.
You can eat a big dose of protein right before you train if you can't eat several hours after the workout to make up for it.

>>76469547 (OP)
Somewhat real, really not as important as those that push it make it look like.
You could somewhat optimise your muscle growth by getting 3g of leucine (1 scoop of whey has that) every 3h, with one hit during your weight training sessions, but it's not like you'll lose the gains of you don't.
We are talking about MAYBE 20% improvement, more like 10% since it's unlikely you're eating all your protein at the worst possible time. Which is a lot, but at the same time it's not going to destroy your training.

>>76469572
Btw, getting your creatine Vs not taking it out being a non responder has a bigger effect that this, in any scenario.

>>76469547 (OP)
it doesn't matter much

>>76469556
Stop posting

>>76469576
What does this mean?

>>76469572
>>76469576
>>76469630
No idea what he meant but creatine has at most like 1% impact. People who claim 5%, 10%, 20% whatever are just capping fr or they are complete beginners who have made those 5-20% strength gains anyways with or without creatine. Because hey, they are progressing and making gains.

I bench 140kg without creatine. If I start taking creatine, load it up, use it for weeks, you wanna know how much I still bench? 140kg. To act like I could suddenly put 5% more on the bar is trolling hardcore. For me to go up 7kg is months of works, years of work, maybe I wont be able to bench it ever. And we OBVIOUSLY dont even need to entertain my bench shooting up 10-20% because of creatine.

A 1% increase in strength and performance is debatable but I can concede and agree on that.

>>76469630
That creatine is reported to give about a 30% increase in hypertrophy Vs not using it, while perfect meal timing gives about a 15%.
Ofc those are just studies, take it with a grain of salt, and in both cases it's not immediate but it's an effect over time, you'll grow a bit more muscle. But you can expect more results with creatine than getting crazy about meal timing.
How big a deal has creatine been for you?
Now imagine that protein timing gave you half of what creatine did, and didn't even have the extra cognitive effects, just the muscle growth.
Is it worth it for you?

>>76469723
Nobody has ever said that creatine would give you+20% on your max, this is just silly.
It improves the rate of muscle growth, if you were going to build 300g of muscle without it, you might build 350-450g with it in the same time frame. Which is kinda a big deal, but it's not straight up magic like gaining 30kgs on your max bench.

>>76469755
I used creatine when I was younger and lifting, but stopped 13 years ago. I started up again about 15 months ago, but I haven't been using it at all.

It's funny you ask, because I was thinking about it a few days ago; I'm stronger now than I was back then, but I don't have the same muscle size as I did. I'm not sure if that's just age, how I'm training, or if the creatine actually made a difference.

>>76469816
Creatine would make you look fuller by throwing more liquid into your muscles, it's not with it just for that.
But it would make you grow muscle (usually, on average, in studies) 4/3rds faster, and also has beneficial effects on memory and cognition.
It's cheap as fuck, and easy to take. If you're doing anything to improve your training, anything more than just training and sometimes eating, then taking creatine has a better effort to result ratio than what you're doing right now.

Big Lenny thinks it's real.

>>76469559
spbp

>>76469547 (OP)
it's real
but the time windows is bigger than you think

when I was a full time athlete (stopped like 3y ago, so info is somewhat recent)
the people at my training center from the university had a study on exactly this
which had pretty much the same results as a following meta study
>most effective
>eat protein from 60min before workout
>eat protein up to 3h after workout
there is some personal component for the optimal timing and you can further optimize by what kind of workout you do

so it has an impact
but unless you're a professional athlete, it's kinda useless micro optimizations

the easy recommendation is to
just drink your protein shake rights after your work out

>>76469755
>creatine is reported to give about a 30% increase in hypertrophy
yeah but only for first time users (also 30% seems really high)
it gets lower over time

and
>while perfect meal timing gives about a 15%.
will stay 15%, no matter how long you've been training

>>76469547 (OP)
It's real but it isn't for protein, it's for carbs to get a glycogen surge to carry nutrients to the muscle. Hydration too.

>>76469967
>the easy recommendation is to
>just drink your protein shake rights after your work out

confirming, this is the current advice in the running world as well. anecdotally works fine for me and has helped me recover better after my long runs

>>76469547 (OP)
It doesn't exist in any capacity so long as you're getting 4-5 protein feedings per day.

The only "you must eat after workout" rule applies to extreme endurance athletes who get enhanced glycogen replenishment from feeding in the hour post-workout. That isn't even relevant in reality because all competitive endurance athletes take in carbs while exercising.

>>76469967
>just drink your protein shake rights after your work out
Instructions unclear, got my dick stuck in the blender

>>76470194
>anecdotally works fine for me and has helped me recover better after my long runs
which makes sense
because it actually has a scientific basis that isn't bro science or observational

>>76470282
>got my dick stuck in the blender
you always get what you deserve or long for
your choice anon