I suppose the main reason i have a protein shake is because its an easier way of getting in the protein. I don't typically feel in the mood for bacon and eggs in the afternoon, nor do I always want a salad with tuna etc. Protein shake is quick, easy and tastes delicious. In many ways it curbs my sugar cravings as the vanilla flavour is yum.
@FlowHighPerformance12 жыл бұрын
Exactly right, main benefit is for convenience 👍
@cavallopazzo3402 жыл бұрын
I eat twice a day while doing intermittent fasting without protein shakes and grow just fine. I feel we tend to overthink stuff like this and don't give the body enough credit for what it's able to handle.
@FlowHighPerformance12 жыл бұрын
I agree 👍
@Killerkraft9752 жыл бұрын
If you dont have much appetite, having a scoop as a liquid makes it easier to hit the target. Also, if you want to limit calories, you can add other foods to it like a flavouring, eg chocolate porridge
@vzehirev2 жыл бұрын
The most valuable content for physical training EVER is in this channel!
@FlowHighPerformance12 жыл бұрын
Cheers, glad to hear it 👍
@IbnWobbler2 жыл бұрын
This channel deserves millions of subs. Nice job
@FlowHighPerformance12 жыл бұрын
Cheers, glad the content is helpful 👍
@deadliftalot2 жыл бұрын
95% of my fitness knowledge comes from this channel
@FlowHighPerformance12 жыл бұрын
Glad the content is helpful 👍
@MassGainingGuy2 жыл бұрын
95% of your fitness knowledge should come from learning what works for your body through trial and error.
@deadliftalot2 жыл бұрын
@@MassGainingGuy yeah thats true to some extent , like for example i found put that low rep ranges (6 to 10) are best for hypertrophy for me personally
@MassGainingGuy2 жыл бұрын
@@deadliftalot Awesome! Wishing you much success with your fitness goals.
@np587 Жыл бұрын
Where is the rest please?
@Beardman742 жыл бұрын
Quality content man, thank you for putting in the work to assemble this info into an easily digestible summary
@FlowHighPerformance12 жыл бұрын
No problem, glad it's useful 👍
@Paroex2 жыл бұрын
My current understanding of the subject is that there's "sort of" a window, but it's A) Much wider than previously thought (4-6 hours?), and B) It's located symmetrically around the workout, i.e., get some protein 2 hours before OR after your workout and you're good. Also, you won't lose tens of percentage points of your gains if you don't do this.
@FlowHighPerformance12 жыл бұрын
Yes, this basically sums it up 👍
@berp3derp3952 жыл бұрын
What it boils down to is whole amino acid blood content at post-workout. If a person has a deficiency in the essential or branch amino acids in their blood specifically, they could go catabolic, now the thing is, a meal you ate 12 hours ago, is still circulating a large amount of its broken down proteins/amino acids in your blood, which means it boils down to daily whole protein caloric intake **for natural lifters**. Most people are not going to be able to exert themselves to the point where they are causing a deficiency just based on their workout routine, **UNLESS** they are a marathon runner, they can benefit as well due to their workout routine style. Now, there are some people who could have not eaten enough protein **GENERALLY** for the last 3-4 days, and they eat what seems like a good amount of protein, 2-3 hours before a workout and then the go workout while most of its still not broken down. This means they could still have a deficiency/reduction in their free amino acid content in their blood before the workout begins, leading up until it ends. **Those on steroids** are generally a bit different, they have increased protein muscle synthesis, which means the muscles are demanding more protein than what they naturally demand. Secondly, that means deficiencies/reductions in free amino acid content can generally come in waves/spikes, so for these individuals protein powder is almost necessary to maintain an abundant supply of free amino acids within their blood, as due to the concentrate/isolate powder, the whey protein is broken down much more quickly than natural food. **THE ONLY PEOPLE WHO WOULD EVVVER BENEFIT FROM HYDROLYZED WHEY PROTEIN SPECIFICALLY, ARE PEOPLE WHO NEED TO KEEP THEIR FREE AMINO ACID BLOOD CONTENT HIGH AT ALL TIMES**. Generally though, eating 3-4 eggs, 2-3 pieces of whole grain bread, 2 cups of milk, a can of tuna, a 100g of any various nut/seed/or a peanut butter sandwitch, and some type of "daily fruit", usually cheap grapes or bananers, and pasta, is all you really need, it provides literally all your vitamins, minerals, and protein right there. Tl;DR: What matters more than anything is consistency, if your eating a proper diet with enough protein, you will always have a good free amino acid content in your blood, giving you a better potential for growth/and preventative for muscle catabolism. I would recommend people who have very good diets and who are natural/not using steroids/PED's to only considering 1 scoop of protein powder a day, anything else is poop.
@khaledtaamallah16112 жыл бұрын
This channel will have a brilliant future.
@FlowHighPerformance12 жыл бұрын
Hopefully 🤞
@aidanhanson57702 жыл бұрын
Great video as always! I'd love to learn more about other additives to a post-workout shake if the research is out there. i.e. the 4:1 carbs to protein ratio, and electrolytes... Keep up the great attention to research, and digestible, practical explanations!
@FlowHighPerformance12 жыл бұрын
Glad to hear you enjoy the videos! Yes, that may be a good topic for another video 👍
@patrickwendling67592 жыл бұрын
I alway get something out of your videos,, I tend to watch them 2 & 3 times so I can fully comprehend.. I really appreciate what you do for us.. thank man
@FlowHighPerformance12 жыл бұрын
No problem, glad to hear it 👍
@jackryan15842 жыл бұрын
I have one scoop in the morning and another in the afternoon before my workout but just to help me reach my daily protein intake, I think carbs along with protein are more important after a workout
@FlowHighPerformance12 жыл бұрын
Nice! Yes, a mix of protein + carbs post workout is likely superior to just protein alone 👍
@jackryan15842 жыл бұрын
@Erwc Pnofl carbs are protein spare, so after a workout carbs wil be use as fuel and protein to repair muscle fibers,it's not bro science ,this information is all in books. But you don't seem to be the kind of book friendly. Don't you?
@lucashenriques42422 жыл бұрын
I'm actually considering stop taking protein powder, very expensive where i live, maybe it's worth to eat some eggs and bananas after that workout i don't know, i think the only thing worth it to buy in my case since here its expensive, it would be only creatine because its cheap
@lucashenriques42422 жыл бұрын
@Erwc Pnofl 20€ a month for one daily scoop, i consider it expensive.
@lucashenriques42422 жыл бұрын
@Erwc Pnofl Don't know man, only been using for a few months, in my opinion i think if im bulking doesnt change much but i think this would make sense using when cutting, because u're getting more protein witouth putting so much calories in.
@ronaldsuarez63892 жыл бұрын
you break everything down man hehe ,keep that quality g
@FlowHighPerformance12 жыл бұрын
Cheers Ronald, glad to hear it 💪
@kurkurehatake8782 жыл бұрын
most channel with 1m + subs dont make such good and quality videos.
@GerosFitness2 жыл бұрын
You have no idea how much I have learned from from this channel. Keep it up
@FlowHighPerformance12 жыл бұрын
Glad to hear it, will do 👍
@RelaxionVids2 жыл бұрын
Holy shit I love this channel
@FlowHighPerformance12 жыл бұрын
Glad to hear it 👍
@anotherjewishsharpnicholas9425 Жыл бұрын
There are a lot of practical reasons for eating more frequently.
@FlowHighPerformance1 Жыл бұрын
Yes, practically it can help increase calorie intake if you struggle to consume enough calories for your goals 👍
@jorgebecerril23612 жыл бұрын
Excellent review, thanks for the info!
@FlowHighPerformance12 жыл бұрын
No problem 👍
@morio92842 жыл бұрын
Thanks for make it clear, bro. 💪🏾🐻👍🏾
@FlowHighPerformance12 жыл бұрын
No problem 👍
@berp3derp3952 жыл бұрын
The only time I consider any type of post-workout necessary is for bodybuilders who are comp'ing/using PED's, no one else is going to truly exert themselves to the point of muscular fatigue, electrolyte loss, and muscle hypertrophy, natural lifters of any capacity just don't require it because they will never have the increased output that comes along with PED usage. Individuals on PED's/steroids have increased muscle protein synthesis 98% of the time, so along with increased muscle protein synthesis, they would also be much more likely to go over the natural/or even artificially created threshold for muscle breakdown/catabolism, which would put them catabolic at the end of a very heavy bodybuilding routine, unlike a natural person who isn't breaking down muscle at an increased rate, and isn't growing muscle at an increased rate. There are PED's that can change this threshold for the muscle catabolism/breakdown, but generally, these people would be benefit 100x more than any natural lifter with a quick protein shake after a routine, versus someone who is natural. Obviously there are outliers, but generally in PED usage, there isn't, but with those who don't use anything and still have the capacity to **gain mass**, then after a heavy routine, they would also benefit from a protein shake, because they too would likely have a smaller threshold, and a greater capacity to burn through it if they are very well trained individuals who are natural. It should always be considered within your daily caloric intake. Tl;DR: Those that have unnatural protein synthesis, can benefit from protein powder, those with natural protein synthesis, don't need protein powder. 95% of people with unnatural protein synthesis are those on PED's, or those who have trained for many years, eat very clean, and have tracked their progression, and I'm not talking 5-10 years. I've trained for 15 years for mass specifically, I have great results etc etc, but even I wouldn't consider myself ANYWHERE near this point, I literally don't have the genetics for better protein synthesis, I'm just normal.
@FlowHighPerformance12 жыл бұрын
Interesting thoughts. Thanks for sharing 👍
@hectic_9836 Жыл бұрын
Great video! Excellent information and easy to understand. A video on after workout quick digesting carbs would be great! Heard of people drinking dextrose or multi dextron ( simple sugar ) after a workout to replenish glycogen in the muscles and wanted to know if the theory actually makes sense or is worth it enough to add to the routine. Couldn't imagine anyone better to break it down! Thank you :)
@FlowHighPerformance1 Жыл бұрын
I plan on making a video on pre- and post-workout nutrition at some point. In short, I don't think post-workout fast-digesting carbs are necessary for hypertrophy training, but it may be more relevant for other athletes with high training loads, who train twice per day 👍
@hectic_9836 Жыл бұрын
@@FlowHighPerformance1 thank you! Really appreciate the response & im looking forward to that video 😁
@danieldistrola28732 жыл бұрын
Do I drink one after I workout? Yes. Why? Because I'm hungry. Lol.
@FlowHighPerformance12 жыл бұрын
😂
@sn58372 жыл бұрын
I break my fast with a protein shake prior to my workout, then have my final meal later on 😌
@FlowHighPerformance12 жыл бұрын
Nice 👍
@cheebagardens17592 жыл бұрын
I use vanilla protein shakes as creamer for my coffee.
@adrianparrarivera73712 жыл бұрын
Thanks so much!!! Amazing
@FlowHighPerformance12 жыл бұрын
No problem 👍
@ChristianGyro2 жыл бұрын
I’m a beginner and gaining quite a lot of muscle and very fast, but I got very bad stretch marks around my biceps and shoulders/triceps... it’s really ugly and is there something I can do except just stopping working out ?
@FlowHighPerformance12 жыл бұрын
I've never had the issue of growing muscle too fast! I'm not sure if there is any way you can mitigate stretch marks, but I'd rather have more muscle with stretch marks, than less muscle without stretch marks 💪
@morio92842 жыл бұрын
If your muscles grow this fast consider reduce "chicken brest, broccoli and rice" or in other words reduce your "juice intake", either if you have a incredibly very rare gene dysfunction that makes your muscles grow even without workout then reduce your protein intake to only 0,8g-1g protein per 1kg body weight and no calories surplus, only just your daily calories, this way your muscles will stay the same size or grow much slower. 💪🏾🐻👍🏾
@Pit_12092 жыл бұрын
Don't worry about lowering how fast you're growing, I'm the same as you, I advised you to hydrate your skin as much as you can, use hydrating creams and lower you sun intake. Stretch marks are just scars, your skin is fracturing due to rapid stretching, many people like you and I have, let's say "harder" skin that's prompt to that, if the stretch marks are still red they can diminish with time but if they look white that's how they will stay.
@supersaiyan71492 жыл бұрын
5:10 The missing information is what kind of trainees have been investigated for this study. If a high percentage of these trainees have been athletes on a professional level, it makes the study pretty useless for trainees who are not on a professional level, because professional athletes should need a higher daily protein intake than non-professional athletes, given the fact that they have a much higher workload. There are so many different studys out there on this theme and i personally haven´t found a study, which considers every important factor to create a clear, meaningful result, yet.
@FlowHighPerformance12 жыл бұрын
You will never find a study that is directly applicable to you. That is why we use research as a general guide, and then individualise training & nutrition practices to suit our specific lifestyle 👍
@Detvanliga2 жыл бұрын
A number that I have never ever seen anywhere is how much daily protein is needed just to maintain the muscles. It would be very interesting to know, because then it would be clearer how much more is needed in order to maintain plus build new. .
@FlowHighPerformance12 жыл бұрын
Muscle maintenance is probably more dependent on the training routine, not necessarily protein intake. If your training is effective, you can still grow/maintain muscle mass with lower protein intakes, it just might be a slightly slower rate of muscle growth 👍
@mrpink6022 Жыл бұрын
@@FlowHighPerformance1 p
@grounded48452 жыл бұрын
How healthy are protein powder in shakes in the long term? I wonder if there is enough research on protein powder in terms of cancer and disease? I always question food that is processed and created in a lab.
@FlowHighPerformance12 жыл бұрын
As far as I am aware, there is no evidence suggesting that protein powders are detrimental to health in any way. These powders aren't actually created in a lab, they are extracted and concentrated from different sources. Whey protein for example is simply a dehydrated and concentrated powder derived from whey, which is simply a by-product of milk when making cheese 👍
@grounded48452 жыл бұрын
@@FlowHighPerformance1 thanks for that information. Yeah I'm learning all the time but I feel protein powder may have detrimental effects. But I'll def do the research. Your channel is awesome 💯
@supersaiyan71492 жыл бұрын
I think it´s important to have these thoughts. Props to you. Lately i investigated my most recent protein powder and results have been pretty positive. It´s nearly 100 % natural ingredients. Only two ingredients i am a bit concerned of are cellulose gum, what can be be considered as a natural ingredient, but within it´s manufacturing process it goes through chemical processes, so for me it´s not and the second ingredient is salt. Generally humans shouldn´t consume too much salt, because it increases blood pressure a lot, has negative effects on bacterias within your colon, and it can increase risk of cardiovascular diseases. So for me personally it´s not that cool that they didn´t reveal the amounts of salt.
@georgesarreas55092 жыл бұрын
Hey ! I have a question to ask about back hypertrophy. I know a lot of natural lifters with great back develpment that seem to be doing A LOT of volume for their backs (alphadestiny and omar among them) such as pull ups every day. Since the back has so many different muscle groups should we split the back sets-e.g 10 sets upper back+10 sets lat focused work+10 sets shrugs+10 sets low back? Or is it enough to do ~15 sets of vertical and horizontal pulling if we use compound movements. I have not seen much back growth past the novice phase (granted my back got really big really fast) and im thinking of alternating every pushing set i do (vert or horizontal) with a back excercise
@FlowHighPerformance12 жыл бұрын
I think either strategy will work well. Remember, it is mostly about total weekly volume. A higher frequency can help accumulate more volume, but there nothing inherently special about it. In my own experience, my back really started to see great results from really focussing on technique, which sometimes meant dropping load 👍
@ahmetkeremtemel65902 жыл бұрын
What about the training when we are fasting in the morning ?
@FlowHighPerformance12 жыл бұрын
Good question. If you are fasted, then it is probably more important to get a protein serving in sooner 👍
@reneeswellness2 жыл бұрын
Ok I have been doing research on weight training and strength training. I was reading that you have to eat BEFORE and AFTER your workout when doing strength training? However, I wake up around 7am, and I go walking (1 hour) and try and do my strength training (for about 30 minutes), but usually when I get done with that it is only around 930am. I do not like to eat until 12p (I was thinking of making it 11am), but so I have to eat? I do about 64 oz of water by the time is it 12p, and I have 1 cup of herbal tea. BUT I said all this to say, it is okay for me to do my strength training without eating before and after the workout?
@FlowHighPerformance12 жыл бұрын
Yes, this is fine. You might see slightly better long-term muscle growth by eating a meal slightly earlier, but it is not a major concern 👍
@devintompkins9626 Жыл бұрын
Humans don't need carbohydrates and actually thrive without it. Unlike saturated and protein, your body will in fact become carb intolerant thus packing on the weight. I have lost 105lbs in 10 months no carbs. I prioritize saturated fats followed by proteins ant an 80/20 ratio.
@FlowHighPerformance1 Жыл бұрын
Very interesting. Yes, carbohydrates are not essential, but most research shows that at least a moderate amount of carbs enhance performance of most sport/exercise modalities 👍
@phoenixback2307 Жыл бұрын
I can lift more weight if I take my protein requirements from whole foods like dairy products, eggs 🥚, chicken 🐔 etc. Etc .so now a day I stop using protein shake.
@luciferdevil47252 жыл бұрын
I take a scoop of whey after workout rest from food, I don't rely on protein supp
@FlowHighPerformance12 жыл бұрын
Nice 👍
@prnicho Жыл бұрын
Chicken breast and tuna every day is enough to make anyone rush out and stock up on protein shakes
@sajadmoradi94592 жыл бұрын
Graet job
@FlowHighPerformance12 жыл бұрын
Cheers 👍
@amanaingh12342 жыл бұрын
Bro I read a article ,it's showing after workout muscle protein synthesis is heigher for 5 hour after workout but later it's downgrade like 30% to from 80 % for muscles u workout that's why ,more frequency workout of muscle group increase again protein synthesis rate
@FlowHighPerformance12 жыл бұрын
Possibly. However, MPS isn't a direct measure of muscle growth. You are better off looking at papers measuring muscle growth directly. And generally we find that a higher frequency results in superior growth 👍
@az94982 жыл бұрын
Ugh. 1.5 grams of protein per kilogram of bodyweight per day? What is that converted to Lbs?
@FlowHighPerformance12 жыл бұрын
About 0.7g / lb 👍
@az94982 жыл бұрын
Thank you! That's what I was guessing it was close to so I was actually guessing right 🙂
@Jam3s222 жыл бұрын
I thought it was per lb of bodyweight not kg?
@FlowHighPerformance12 жыл бұрын
You can use kg or lb 👍
@joostswg2 жыл бұрын
save you 16 min: no
@medi_michi2 жыл бұрын
😂Think most of us had already known the answer but I think the video still provides interesting/valuable information💪
@FlowHighPerformance12 жыл бұрын
😂
@morio92842 жыл бұрын
Dude, spoiler! 😂
@thefirehawk1495 Жыл бұрын
Overall very low quality studies that don't respond to anything if you really think about it, a waste of time.
@FlowHighPerformance1 Жыл бұрын
its the best evidence we have on the topic 👍
@malikshabazz75962 жыл бұрын
Also cannot to much protein make you fat as apart from eggs white ,nearly all other protein foods come with fat .
@FlowHighPerformance12 жыл бұрын
Correct. You also have to consider the total calorie content of protein sources too 👍
@fitnessfreak49332 жыл бұрын
👍
@alex365nl2 жыл бұрын
first
@morio92842 жыл бұрын
I bet your GF is proud of you! 😉👌
@alexanderdiaz0512 Жыл бұрын
Studies: more than 20 to 30 gm is no good. Protein powder companies: yesssss Who paid for the research? Hahaha
@FlowHighPerformance1 Жыл бұрын
😂 Yes, some studies are funded by supplement companies, making them potentially biased 👍