#1 | Alan Aragon | Peri Workout Nutrition
In this episode myself and Alan discuss pre, post and intra workout nutrition for the average guy who wants to build as much muscle possible. Follow me for more on Instagram: https://www.instagram.com/adammc192/ Subscribe to Alan's Research Review: http://bit.ly/AARRindex Alan's Instagram: https://www.instagram.com/thealanaragon/ In this video we talk about pre, post and intra workout nutrition for those who want to maximize body composition. Time Stamps: 08:30 Pre and post workout nutrition for someone who wants to improve body comp 11:00 Who’s pre workout nutrition important for? 13:00 The need for intra workout nutrition 15:00 The average guy pre workout nutrition 16:00 Anabolic Window 20:00 Restocking glycogen for those training once per day 21:30 Theory about Anabolic window 23:30 Opportunity to feed 27:00 Context depending 29:30 training in the morning 32:45 Optimal to be fed when training 36:00 Protein timing 38:00 Distribution of protein throughout the day 42:00 Anabolic rebound 44:00 Context depending 45:30 Are BCAAs useless? 47:00 Scenario for vegans 52:00 Carbs and Insulin 55:00 Insulin and Protein Synthesis 59:00 Protein and carbs post workout? 1:08 Glycogen partitioning 1:11 Avoiding Fruit? 1:19 Fat around the workout? 1:21:45 Post Exercise Milk consumption 1:24:00 General recommendations for maximising muscle gain 1:31:20 Thoughts for future research 1:36:30 Adherence over optimisation 1:39:30 Summary of recommendations
