 First question is from Hedley Alicia. What is the importance of a post-workout meal and how quickly should you have it? post-workout meals Rated totally right over sold. I remember when a ball window. I believe this so much So did I that if I didn't have a post-workout meal or shake? I used to literally feel like my workout was a waste. Yeah, what am I even doing? Yeah? I think we have to make it clear that that doesn't mean that the science that proves that there's benefits to it that we're not Saying that it's not true. It's just overrated. Yes. It's you're splitting hairs on the difference I mean you have to have so many things in line and working perfectly so for that to matter Well, what the studies show is that if you eat right after you work out you replenish glycogen Faster so glycogen being a form of energy in your muscles you replenish glycogen faster But here's the other studies the other studies show that if you eat later, you still replenish the glycogen So the benefit what's the benefit of eating right after you work out? The benefit is if you're gonna work out again later if you're gonna work out again later a lot of athletes do double days Or train twice a day in which case it's important because for your next workout You want to have glycogen and you want to be you know ready to go But if you only work out once a day, it doesn't make that big of a difference Here's the other benefit. I remember when we first started the podcast Adam and I would talk about this all the time This is back when you were competing quite a bit and you used to argue and I thought this was a great argument that the post-workout meal was important for you because if you didn't have it then that meant you had to eat more for the next meal So it's just the time right I've been working out for a couple hours It's time to eat if I don't eat now then dinner is gonna have to be twice as big which is gonna be very That's the only place that I saw I saw that it made a lot of sense was okay here I am at that point when I remember when we're talking about this I'm eating 5,000 calories roughly a day and Just think about how many meals and how big of meals that is you if I get behind So if I'm not eating it and this this goes back to the eating every two to three hour myth also It's like yeah, that's a myth and that's splitting hairs the difference to do some of that too But when you have somebody who's having to consume that many calories, yeah, I've got to stay on top of it I got to be eating every two three hours. So then if I drive like so if I Have a meal which I don't want to have a meal right before a workout. That's I'm not gonna be using it I don't want to be and I want to throw up So I want to have eight a meal at least an hour to potentially two hours before lift Then you drive to the gym you live for an hour hour and a half like when I was competing always around that time Especially if I was doing some post cardio stuff and then to think I was in a drive-home shower And then and then go eat another meal You're talking about a four-hour potential gap that I'd have between meals now I'm playing ketchup on a thousand calories is which is just crazy So it always helped me to like have something right away post workout And then when I got home, I would eat again to stay on top of it Right that makes sense to me right now The question is why is this oversold because then my someone listening might be like well Then why are we why are we being sold so hard to have a supplement company? Oh, it's brilliant marketing, right? So bars and shakes That's it If you sell this idea hard enough to people that you have to have protein Right after you work out to tap into this, you know, magical muscle-building anabolic window if you sell that hard enough Here's what people will realize they're gonna go to the gym and they're gonna be like oh, man It's gonna take me an hour before I can eat because I got to go home. I got it whatever That means I have to prep my food and bring it with me to the gym And then I'm not gonna have a microwave to warm it up. What what else could I possibly do? Oh a shake? That's perfect right protein shake Easier we provide that you know the product that's perfect for you to have post-workout And so they sold this hard knowing that it would sell shakes and bars The reality is it doesn't make that you believe it or not, too There's also a small category of people. This is a bad idea. Yeah, right I was glad you brought that up because that was something I remember we I think who was that was it what rob Wolf or who do we talk to I believe it might have been Chris Cressor Oh, was it Cressor? I remember one of those guys that we talked to and talked about, you know Nobody talks about you know after you train especially if you train intensely like Crossfit or a high-intensity workout the inflammation that's going on the body and then that puts you at risk of potentially Inflaming the gut right if you take in a protein shake right away Well, and then you have leaky gut right because you're eating food. You're already in an inflamed state. The gut is not Functioning as well. And so if you have if you're prone to gut issues or if you're having gut issues You might want to wait an hour or so for the inflammation to come down before you eat So so aside from that it's oversold not that big of a deal If you like a post-workout meal go for it. I like it. I like having a post-workout meal I think it's a nice way for me to finish my workout, but if you don't no big deal