5 Protein Lies You Still Believe - Ep 10. Juan Samudio

Is the anabolic window real? Can protein be stored as fat? Does muscle soreness mean you had a good workout?Juan Samudio joins Anabolic Analysis to break down what the research actually says about protein timing, carbs vs fat for muscle growth, muscle soreness, training frequency, and recovery.Key pointsThe anabolic window is a myth. Total protein intake matters far more than timingProtein can be stored as fat. A metabolic ward study found no difference in fat gain between 5% and 25% protein dietsHigh carb diets consistently build more muscle than ketoSoreness signals novelty, not growth or muscle damageTraining frequency matters because it spreads volume into higher quality sets, not because of atrophy between sessionsCaffeine improves performance even when you don’t feel itMost people already eat enough protein and are short on carbsYour training program matters more than your nutrition for keeping and building muscleCoaching Application & Programs: https://linktr.ee/kolt45fitnessJuans Links: https://linktr.ee/Juansamudio13Timestamps00:00 Intro00:38 Who is Juan01:46 Training frequency: once vs 3x per week04:26 Intra-workout carbs and caffeine08:43 Is nutrition overrated for hypertrophy?10:30 Protein timing and the anabolic window13:00 Protein products and the rule of 1015:32 Carbs vs fat for muscle growth18:58 Calories in vs calories out20:18 Fiber and gut health22:22 Probiotics, prebiotics, and postbiotics24:42 Antioxidants and recovery26:21 What muscle soreness actually means28:52 Muscle damage markers and mechanisms32:50 How to reduce soreness35:52 Tart cherry juice, polyphenols, and curcumin40:47 Should you train when you’re tired?43:34 Can protein be stored as fat?49:26 Too much protein, not enough carbs52:02 Artificial sweeteners and gut health53:45 Muscle damage research vs real training56:29 Overtraining and sleep1:00:00 Best advice for building your physique1:00:59 Mid to lengthened training and resistance profiles1:04:54 Problems with ultrasound measurements1:07:21 Why exercise science research is underfunded1:09:20 Where to find Juan#hypertrophy #musclegrowth #proteintiming #anabolicwindow #exercisescience #bodybuilding #nutrition #musclesoreness #fitnesspodcast #anabolicanalysis