Sport Eating after workout
- Thread starter mrhappy
- Start date
Sport Fitness
If you're only taking one shake then take it before instead.
What makes you recommend this?
I dont know if i agree with this:
1) your body needs a fast source of protein at the end of your workout to begin rebuilding the muscles.
2) i get nauseous if i have a hard workout after a protein shake.
I will sip on a watered down shake during my workout, but only when i'm cutting. I've read somewhere that the constant intake of protein during a workout promotes the body to retain muscle... this just could be a myth i fell for though??
I sip half my shake during workout and the remainder after. The idea is to replenish glycogen stores secondarily, and primarily to get amino acids to the muscles as fast as possible. Pre-workout nutrition is also well but I am not a big fan of drinking shakes pre. I like to have a solid meal pre-workout, at least an hour before hand.
The stimulation on the protein synthesis is considerably greater when essential amino acids is ingested immediately before exercise than immediately after exercise.
I have seen studies done that show a better effect from pre-workout nutrition. Mind though, that these studies are done in a fasted state to control variables in the case study.
I would much rather see someone eat whole foods an hour before training. Let the food digest and breakdown. By the time you are done your workout, the pre-workout feeding is the primary source of fuel.
Add a post-workout shake due to the heightened nutrient uptake period.
But you want the spike in amino acids during aswell as post workout and the pre-drink will get you that. Providing amino acids at a time when blood flow is elevated, during the exercise, maximizes delivery to the muscle. The post shake is nowhere near as effective, infact its no more effective than 1, 2 or 3 hours after.
Studies please? I am interested in hearing more.
Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise
"These results indicate that the response of net muscle protein synthesis to consumption of an EAC solution immediately before resistance exercise is greater than that when the solution is consumed after exercise, primarily because of an increase in muscle protein synthesis as a result of increased delivery of amino acids.
It is likely that the greater delivery of amino acids to the muscle during PRE accounts for the greater net uptake than during POST. During exercise in the POST trial, net muscle protein balance, as well as phenylalanine Rd, an index of muscle protein synthesis, was unchanged, whereas in the PRE trial, phenylalanine Rd and NB were increased. Consuming a source of amino acids before exercise increases amino acid availability. Providing amino acids at a time when blood flow is elevated, such as during the exercise bout, maximizes delivery to the muscle. Previous studies have demonstrated that muscle protein synthesis is related to amino acid delivery to the leg. Phenylalanine delivery during exercise in the PRE trial was increased 6.5-fold over resting levels and was more than twice that of POST. Furthermore, delivery remained elevated after exercise during PRE to a significantly greater extent above that during POST. Similarly, in our previous study, amino acid delivery was increased by EAC ingestion at both 1 and 3 h postexercise to levels comparable to those obtained when EAC was consumed immediately after exercise. Thus consumption of amino acids before exercise results in greater amino acid delivery than when they are consumed at various time points after exercise, likely accounting for the greater response of net muscle protein synthesis demonstrated during the PRE trial."
Macronutrient considerations for the sport of bodybuilding.
"Because pre-exercise carbohydrate feedings appear to augment performance during resistance exercise sessions, and carbohydrate ingestion increases protein synthesis, and decreases proteolysis, and because muscle glycogen
levels are augmented by carbohydrate ingestion we recommend ingesting 1 g/kg of high-glycaemic-index carbohydrate prior to a resistance exercise session. We also suggest that at least 6g of amino acids/protein be ingested prior to a resistance exercise session as this has been shown to augment muscle protein synthesis relative to ingesting it after resistance exercise."
Protein and amino acids for athletes
"The response of net muscle protein balance was considerably
greater when the solution was ingested immediately
before exercise than immediately after exercise."
Maybe the reason some of my best gains were experienced during periods of drinking my shake during my training, as well as after, as previously stated. However, all of this is a distant second when compared to the importance of caloric intake levels, goal dependent of course.
Definately, there is many factors that influence results and its not even known what's the best way to combine carbs/EAA around the exercise is. It always "depends".
Its fun to read about and try to be optimal but how many extra grams of muscle this or that way actually give you... noone knows - just to many factors to compute.
Its fun to read about and try to be optimal but how many extra grams of muscle this or that way actually give you... noone knows - just to many factors to compute.