Post workout nutrition & “anabolic window”

Taken from Ben Greenfield podcast #381

Take aways

When should you take in nutrition after workout in “anabolic window” of 1-2 hours?

  • take in amino acids / protein only (no carbs necessary) if you trained fasted without pre-workout nutrition
  • Take in both protein & carbs if you are trying to gain weight as it is tough to get in all the calories every day.
  • Take in both if you are training aggressively two times per day and second workout is within 8 hours of first.

When you do NOT need post-workout nutrition?

  • You take in a pre-workout meal that includes protein or better yet amino acids (EAA)
  • when you are happy with where you are or are trying to lose a little fat and you are not working out a second time within 8 hours.

Benefits of not taking a post-workout meal.

  • continue benefits from fasting, if you train in morning on empty stomach
  • Your natural GH production is spiked when you sleep and during workout so eating Post-workout stops the GH benefits.

Good healthy post-workout ideas:
Trader Joe’s Coconut Chunks
Living Fuel SuperGreens
Bulletproof Octane
Onnit Emulsified MCT oil


Collagen is an extremely important fibrous protein that is found in connective tissue – it’s in our bones, our joints and is also a major component of our skin. In fact, collagen is the most abundant protein in the human body making up around 30% of all the body’s proteins.

Collagen Benefits

1. Skin health

  • improve skin elasticity and hydration
  • increases strength in hair and nails

2. Relieve joint pain

  • improves integrity of cartilage
  • lower inflammation
  • stimulates your body’s natural production of new collagen

3. Help prevent bone loss

  • reduces blood levels of proteins that promote bone breakdown
  • increases bone mineral density (BMD)

4. Can boost muscle mass

  • can boost muscle mass in adults with Sarcopenia- age related muscle mass
  • can boost metabolism

5. Promotes heart health

  • improves artery elasticity
  • increases the level of good HDL cholesterol
  • prevents and treats the build up of plaque in your arteries

6. Helps with gut issues

  • helps form connective tissue that “seals & heals” the protective lining of the gastrointestinal tract

7. Improves liver health

  • glycine helps minimize damage to your liver and a collagen bone broth fast can detox your liver.

8. Brain health

  • can help protect the brain from amyloid-beta proteins that can cause alzheimers.

Collagen Types

  • Type 1/Type I: This is by far the most abundant, and almost considered to be the strongest, type of collagen found in the human body. It’s made up of eosinophilic fibers that form parts of the body, including tendons, ligaments, organs and skin (dermis). Type 1 collagen also helps form bones and can be found within the GI tract. It’s very important for wound healing, giving skin its stretchy and elastic quality, and holding together tissue so it doesn’t tear. 
  • Type 2/Type II: Type 2 collagen primarily helps build cartilage, which is found in connective tissues. The health of our joints relies on cartilage made of type 2 collagen, which is why it’s beneficial for preventing age-associated joint pain or various arthritis symptoms.
  • Type 3/Type III: Type 3 collagen is made of reticular fibers and a major component of the extracellular matrix that makes up our organs and skin. It’s usually found with type 1 and helps give skin its elasticity and firmness. It also forms blood vessels and tissue within the heart. 
  • Type 4/Type IV: Type 4 collagen has the important job of forming basal lamina, which is found in endothelial cells that form tissue that surround organs, muscles and fat. Basal lamina are needed for various nerve and blood vessel functions.  They line the majority of our digestive organs and respiratory surfaces. Basal lamina can be found in the spaces between the top layer of skin/tissue and the deepest layer. They’re a thin layer of gel-like fluid that provides cushion/padding for the tissue above it.
  • Type 5/Type V: This type of collagen is needed to make the surface of cells, as well as hair strands and tissue found in women’s placentas 
  • Type 10/Type X: Type 10 helps with new bone formation and forming articular cartilage. It’s involved in the process of endochondral ossification, which is how bone tissue is created in mammals. It’s been found to be beneficial for bone fracture healing and repairing of synovial joints. 

Collagen doses and timing

8-10g per day for joints

Good Supplements for Collagen

Dr. Axe:  Multi-Collagen Protein-Featuring Collagen Type I, II, III, V and X from Four Food Sources (beef, chicken, fish and eggshell membrane)

  • 9 grams of Protein (per serving)
  • Skin and Joint Support†
  • Mixes Instantly (Odorless, Tasteless)
  • Adds Collagen Boost to Any Meal
  • BPA Free Container
  • CONTAINS: Eggs, Fish