I'd like to talk a little bit about nutrition and supplementation as it relates to hypertrophy . Doctor Lane Norton , who's been a guest on the Hebrew and lab podcast .
Um and uh how broad and et cetera is is still a matter of debate . But when somebody is training specifically for hypertrophy , assuming they are getting enough protein from quality sources in their other meals and assuming that their overall macro nutrient intake and caloric intake is high enough that is they have enough of a caloric surplus that they have the the the raw materials for , for hypertrophy . What do you like to see people ingest at some point post workout in order to facilitate muscle protein synthesis and recovery .
And those are kind of just like rough numbers that you can go by . And for pure hypertrophy training . Would you like to see people ingest some carbohydrate post training for pure hypertrophy training ?
So somewhere in that range and they are spreading out that protein intake to accommodate the fact that the body can only assimilate a certain amount of protein in any given sitting . What do you like to see people ingest at some point , post hypertrophy inducing workout in order to get the protein synthesis advantage if you will , that is stimulated by that workout . Earlier , you mentioned the , you know , the post training feeding window that you know , in the nineties and probably earlier people were talking about , oh , you know , within the 1st 90 minutes , you have to get 30 0 , was it 30 minutes of uh excuse me , a certain number of grams of carbohydrate and protein , et cetera .
They're just going to be better spreading those meals out generally throughout the day and they're going to be better if they have those nutrients either pre mid or post . And so they're going to get even for hypertrophy , they're gonna get something like that 13 to 1 ratio of carbs or protein , personal preference . Some people don't like to eat before they train .
