Protein shake: before lifting weights or after?

[Justis]

Hey All,

Anyone have any thoughts on, if it is better to drink up some extra protein before a workout or after. Do you want that extra protein in your system while your lifting or is it to nourish your muscles after lifting? My current workout mixes both free weights as well as a few body weight excercises.

Any thoughts would be greatly appreciated.

Ben

[ethereal]

Not an expert, but based on my own experiences...

If you only take one drink, best to drink it immediately after a workout (within an hr). Whey protein works best, goes into the bloodstream the fastest. If you take more than one, then you can drink one before and one after, or one during and one after, or one immediately after and another one gradually later, etc. In that case, I'm not really sure what's best.

[Iamsuperman]

Protein is needed throughout the recovery period. It takes around 48 hours for muscles to recover. Protein is the building block that rebuilds the broken muscle tissue and is needed throughout this "rebuilding" process.

Hope this helps .

[Cron]

It takes hours for a human body to digest protein and put it to use. That isn't going to happen during your work out.

Most of what you need in terms of food before a work out is food.....energy to push yourself.

[TrueBeliever]

I like to eat a good fat/protein meal about 2 hours before and a shake an hour before. I recommend a 25g maltodextrin/ 25g dextrose/ 25-30g whey shake. Whey is fastest digesting protein and 50/50 mix of malto/dextrose will reduce the osmolarity concentration so the glucose will enter your blood faster. Take same shake after workout.

[CoolioVendetta]

Whey protein (w/ dextrose if you have it) during or after workout is best.

[John Hill]

As a personal trainer I am a huge advocate of protein shakes. On my webiste I have written a comprehensive article on everything you need to know about protein shakes. The link is below.

John

[marktb]

I USED to think protein before a workout and glycogen replenishment was imperative for optimal results but I have since wisened up. I have been a personal trainer and nturitional consultant for 18 years so I am not talking as a couch-trainer here.

Personally, I have tried every trick known to man and it really comes down to your training program for getting results. Regarding nutrition, you certainly need to ingest adequate amounts of protein especially after training and if you dont have time to eat 1 hour after your exercise routine then by all means a liquid supplement will be beneficial but I think real food is much more anabolic and effective for body composition changes and overall health.

I have written about the importance of optimizing human growth hormone release many times and every time you eat, esp. before a workout you are suppressing Hgh which is the main hormone for fat loss, muscle gain and cortisol suppression. In my professional opinion, wait for 2 hours after eating before exercising. Furthermore, I am a big believer in taking BCAA's before, during and after a workout. You will be amazed at the difference in recovery, performance, and results.

Mark Baldwin

[shudek]

Ben,

Don't eat anything right before a workout. There was a study done at UCLA where test subjects worked out with partially full tummies experienced up to a 54% decrease in their body's production of growth hormone.

Exercise uses up the body's glycogen. The 15 minutes to an hour after your workout is the most important time to eat for muscle recovery. Your body processes glycogen twice as fast during that time, so eating definitely helps with the process.

I make my own shakes. A combination of 3 or 4 parts carbs to 1 part protein is best. I like Muscle Optimizer by Jarrow (chocolate, mmmmm!). Hope that helps.

[marktb]

Steve, the amount of glycogen used in a typical weight training/aerobic workout is surprisingly low. Personally, I still believe glycogen replensihment is activity-dependent and not a one-fits-all approach to recovery nutrition. I find riding the gH release wave for an hour post intense exercise will yield far more health benefits than rushing to replenish glycogen stores within "that false window of opportunity".

Mark Baldwin

[TrueBeliever]

Mark,
How does eating supress HGH production? Other than glycemia I always thought diet and supplements had insignificant effects on HGH production reguardless of timing which is why I eat the P/F meal prior to workout. Isn't short intense activity the only thing that really triggers it's production? If so, how will eating prior to a workout supress it's production unless your workouts are 2 hours apart? And doesn't eating supress cortisol?

I agree about the false window of opportunity thing though. I think it's closer to 24 hours rather than 1.

Whey protein is about 25% BCAAs. So would you suggest taking only BCAAs or BCAAs with a regular protein shake?

[marktb]

Great questions.

Everytime you eat you stimulate insulin release from the pancreas, thus you inhibit GH production. In my opinion, there is absolutely no benefits from eating 5-6 meals a day compared to 3-4. do you think our ancestors ate 5-6 times a day? Moreso, I believe this can contribute to blood sugar problems down the road. If you are eating 5-6 meals a day, the pancreas is working over time and insulin is CONSTANTLY being released. Cortisol is suppressed when you eat yes but cortisol is much more sensitive to stress than dietary influences. If your meals are fairly balanced and unprocessed as possible, the slow release of glucose should keep cortisol at bay and your hunger satisfied. On the topic of hunger, I believe that hunger can be mental. If you train your body to eat often and you start to get hunger pains at your next scheduled feeding time, that is a habitual response and noT real hunger. Think about it. How can you be hungry 2 hours after you ate? Haven't you been busy doing something and "forgot" to eat?

I find I workout best(and my clients too) if they allow at least 2 hours before exercising after eating or train first thing in the morning after drinking some coffee with cream(yes cream, its a great source of CLA). Remember, the goal of an exercise session, in my opinion, is hormone stimulation; both testosterone and growth-hormone. Both hormones are responsible for fat loss, body composition changes, mood balancing and strength enhancement. Women, by the way, dont get the results they desire from their workouts because they aren't training intensely enough to stimulate either of the above hormones.

Take BCAAs and not whey that has them in it. Regarding whey, if you use it, take it 45 mins after a workout with a little oil or cream but no carbs and then 1 hour later have a meal. Be careful with whey, it can highly allergenic if not processed properly. I dont use powders anymore but if I did, I would use rice protein.

TIP OF THE DAY: DO YOUR CARDIO AFTER YOUR STRENGTH SESSION. YOU WILL BURN MUCH MORE FAT. KEEP THE CARDIO SESSION SHORT AND SWEET.

[TrueBeliever]

Hey Mark thanks for the reply. Interesting stuff there and it makes sense. I've hit a plateau as of late and this might be just what I need to start gaining again.

Sorry to hijack your thread Justis.

[gabriel89]

If you take good soy protein shake before workout,it helps your body at an optimal level. On the other hand if you take soy protein shake after workout then it is good for rebuilding the muscle.

[sirkinm]

Marktb, thanks for the great comments. This was really enlightening.

[dice]

How does a lion eat?
Does he eat a gazelle first, then run?
Or does he run in order to catch his gazelle, and then take a big nap?

Carbs first, weights second, meat follows, sleep finishes.

When in doubt, check out what is happening on the African Serengeti! It saves you from reading all the boring scientific jargon that says the same thing (in 3000 words)

Because those lions are mighty....

[DBV]

Originally Posted by dice

How does a lion eat?
Does he eat a gazelle first, then run?
Or does he run in order to catch his gazelle, and then take a big nap?

Carbs first, weights second, meat follows, sleep finishes.

When in doubt, check out what is happening on the African Serengeti! It saves you from reading all the boring scientific jargon that says the same thing (in 3000 words)

Because those lions are mighty....

Nice analogy!

Definitely need carbs before workout, I generally try to eat 1-1,5 hours before workout and then drink shake after workout. Then when I'm back home eat a good meal.

[sirkinm]

I'm having great results on this one program (the book is "Huge in a Hurry" by Chad Waterbury), and he suggests raisins after your workout. Apparently they're an alkaline food, and help restore your body's acid/alkaline balance (because working your muscles makes them acidic, according to him).

But the acid thing was just the secondary consideration -- he strongly suggests some kind of simple carb directly after the workout (strength training -- not cardio). Apparently it makes a big difference.

[DBV]

Originally Posted by sirkinm

I'm having great results on this one program (the book is "Huge in a Hurry" by Chad Waterbury), and he suggests raisins after your workout. Apparently they're an alkaline food, and help restore your body's acid/alkaline balance (because working your muscles makes them acidic, according to him).

But the acid thing was just the secondary consideration -- he strongly suggests some kind of simple carb directly after the workout (strength training -- not cardio). Apparently it makes a big difference.

Raisins? I wonder if grapes count too for that..

[antoanette]

I am also pro soya protein shakes!

[calvindoyle]

Drinking before workout is best.It will provide you with some energy also.

[billionairekid]

Originally Posted by DBV

Raisins? I wonder if grapes count too for that..

Raisins are far healthier for you than grapes although I'm not sure on the specifics of why

[DBV]

Originally Posted by billionairekid

Raisins are far healthier for you than grapes although I'm not sure on the specifics of why

Seriously?? bad news...I LOVE grapes!

[Junior Mint]

Normally I will take one before training (one hour before) & one after workout (immediately). Might get some farts afterwards but this will give you plenty of protein to repair your muscles after intense training

[DBV]

Originally Posted by Junior Mint

Normally I will take one before training (one hour before) & one after workout (immediately). Might get some farts afterwards but this will give you plenty of protein to repair your muscles after intense training

True.. but if you go straight to toilet after drinking a shake than it's a sign you need a new one since your body don't like it.

[SnerpGoodWord]

I've never been a big fan of protein shakes. It's not that hard to eat enough protein in your normal diet.

[Junior Mint]

Originally Posted by DBV

True.. but if you go straight to toilet after drinking a shake than it's a sign you need a new one since your body don't like it.

Experienced that before so I have changed it to another brand, so far so good but I will just cut down my carbs since I noticed high carbs will make me fart much more longer than just having protein shake

[Junior Mint]

Originally Posted by SnerpGoodWord

I've never been a big fan of protein shakes. It's not that hard to eat enough protein in your normal diet.

It's hard when I am trying to bulk up since I need to up my protein intake to 1.2g per pound, eating solid foods is definitely the best way to get some nice protein but I am too full to eat so many foods with just a few hours gap, so protein shake comes in handy in this occasion.

[DBV]

Originally Posted by Junior Mint

Experienced that before so I have changed it to another brand, so far so good but I will just cut down my carbs since I noticed high carbs will make me fart much more longer than just having protein shake

Hmm..usually it's too much protein making people fart but who knows, maybe your are different.

[SnerpGoodWord]

Originally Posted by Junior Mint

It's hard when I am trying to bulk up since I need to up my protein intake to 1.2g per pound, eating solid foods is definitely the best way to get some nice protein but I am too full to eat so many foods with just a few hours gap, so protein shake comes in handy in this occasion.

That's a very high target for protein - for a 200lb guy it would require eating about 2lbs. of chicken a day.

Certainly if you want that much supplementation is pretty mandatory. I've never felt compelled to consume that much protein though. Then again, I've never really tried it so I have no idea if I might benefit from it.