Optimal Health Daily - Fitness and Nutrition 2890: Protein Timing: Does It Really Matter? by Eric Bach of Bach Performance
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Feb 26, 2025 The podcast dives into the ongoing debate about protein timing and its impact on fitness. It reveals that total daily protein intake is far more important than when you consume it. Myths surrounding post-workout protein windows are debunked, urging listeners to focus on their overall protein goals instead. Consistent planning and meeting dietary needs take precedence over the timing of meals. Listeners are encouraged to stop stressing about when to eat protein and concentrate on hitting their daily targets for better muscle growth.
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Anabolic Window Anxiety
- Eric Bach recalls anxiously timing his post-workout protein shake in college.
- He believed missing the "anabolic window" would hinder muscle growth, influenced by fitness magazines.
Daily Protein Intake
- Aim for a daily protein intake between 0.82 and 1 gram per pound of body weight.
- Calculate this by multiplying your weight by the chosen factor.
Protein Timing vs. Total Intake
- While 20 grams post-workout maximized muscle response in one study, another meta-analysis showed timing has little overall impact.
- Reconciling this suggests post-workout protein is good but total intake is key.