In the 80s, most rappers rocked that heavy gold chain, like Run-D.M.C., Rakim & Eric B

Myth.

Anabolic Window is for 24+ hours.

Preworkout nutrition all but cancels the urgency, unless you’re an endurance athlete with multiple glycogen-depleting events in a single day. Getting down to brass tacks, a relatively recent study (Power et al. 2009) showed that a 45g dose of whey protein isolate takes appx 50 minutes to cause blood AA levels to peak. Resulting insulin levels, which peaked at 40 minutes after ingestion, remained at elevations known to max out the inhibition of muscle protein breakdown (15-30 mU/L) for 120 minutes after ingestion. This dose takes 3 hours for insulin & AA levels to return to baseline from the point of ingestion. The inclusion of carbs to this dose would cause AA & insulin levels to peak higher & stay elevated above baseline even longer.

So much for the anabolic peephole & the urgency to down AAs during your weight training workout; they are already seeping into circulation (& will continue to do so after your training bout is done).

Even in the event that a preworkout meal is skipped, the anabolic effect of the postworkout meal is increased as a supercompensatory response (Deldicque et al, 2010). Moving on, another recent study (Staples et al, 2010) found that a substantial dose of carbohydrate (50g maltodextrin) added to 25g whey protein was unable to further increase postexercise net muscle protein balance compared to the protein dose without carbs. Again, this is not to say that adding carbs at this point is counterproductive, but it certainly doesn’t support the idea that you must get your lightning-fast postexercise carb orgy for optimal results.

The 30 minute anabolic window is an old but persistent adage for “you should take your post-workout meal/proteins under 30 minutes after your workout to maximize the gains”

The song features samples of the same harp sample that RZA used for Raekwon’s “Ice Cream.”

A re-use of the central line from his hit single Swimming Pools (Drank)

First you get a swimming pool full of liquor then you dive in it
Pool full of liquor then you dive in it