protein shake during workout
- Thread starter xmkatx
- Start date
I take my protein shake right after i get done lifting, then I do my cardio! trying to cut wieght but also gain muscle!
DURING WORKOUT
OBJECTIVE
the same objectives as the preworkout meal apply here (to promote sustained carbohydrate availability & to a lesser degree amino acid availability, minimize muscle catabolism, and spare glygogen) - with the added objective of maximizing water availability & minimizing gastrointestinal upset.
COMPOSITION
again, be aware that we are talking bodybuilding workouts and not triathalon training. i am an advocate of keeping it simple and watering yourself down thoughout the workout with.. you guessed it, pure water. if you did your homework with the right construction & timing of the preworkout meal, there's little need for the bodybuilder to take in much else. now granted, if you were a boxer, triathlete, soccer player, basketball player, or marathoner at risk for catabolizing a good chunk of lean mass and jeopardizing your liver glycogen status by trudging away for far past 90 minutes continuously in an endurance event, definitely sip the gatorade-type 4-8% carb solution throughout the workout, and shoot for 40-60g carbs/hr. there's a huge body of research that shows the benefit of that tactic.
keep in mind that i don't think a during-workout carb solution will hurt the bodybuilder at all, as many mistakenly believe. in fact, a good case can be built for it being an effective nth-degree anticatabolic/anti-hypoglycemic tactic. but all things considered, it just might be unnecessary & expensive, since the energy demands & glycogen depletion of bodybuilders are usually much less. once again, if you had either the right solid meal 60-90 minutes prior, or the right liquid meal 15-30min prior (in a perfect world, BOTH), you technically should still be in the absorption phase. thus you won't experience energy dips seen in fasted-then-fed experimental subjects who obviously benefit from during-workout fuel beyond just water.
OBJECTIVE
the same objectives as the preworkout meal apply here (to promote sustained carbohydrate availability & to a lesser degree amino acid availability, minimize muscle catabolism, and spare glygogen) - with the added objective of maximizing water availability & minimizing gastrointestinal upset.
COMPOSITION
again, be aware that we are talking bodybuilding workouts and not triathalon training. i am an advocate of keeping it simple and watering yourself down thoughout the workout with.. you guessed it, pure water. if you did your homework with the right construction & timing of the preworkout meal, there's little need for the bodybuilder to take in much else. now granted, if you were a boxer, triathlete, soccer player, basketball player, or marathoner at risk for catabolizing a good chunk of lean mass and jeopardizing your liver glycogen status by trudging away for far past 90 minutes continuously in an endurance event, definitely sip the gatorade-type 4-8% carb solution throughout the workout, and shoot for 40-60g carbs/hr. there's a huge body of research that shows the benefit of that tactic.
keep in mind that i don't think a during-workout carb solution will hurt the bodybuilder at all, as many mistakenly believe. in fact, a good case can be built for it being an effective nth-degree anticatabolic/anti-hypoglycemic tactic. but all things considered, it just might be unnecessary & expensive, since the energy demands & glycogen depletion of bodybuilders are usually much less. once again, if you had either the right solid meal 60-90 minutes prior, or the right liquid meal 15-30min prior (in a perfect world, BOTH), you technically should still be in the absorption phase. thus you won't experience energy dips seen in fasted-then-fed experimental subjects who obviously benefit from during-workout fuel beyond just water.
Again abear repeating other's info instead of offering any salient advice.
Ok xmkatx. During a workout, your body is relying mainly on glycogen (simple sugar) stores for your energy. Replacing these stores after a workout should be your first priority (within the first 30 min).
After your muscles have replenished their glycogen stores, they will begin muscle repair. To do this, they need the 'raw materials' for building: amino acids. It is for this reason that you should consume your protein between 30-60 minutes after your workout.
If you do this in this way, you will not only get faster recovery, but also faster muscle repair and therefore, gains.
Ok xmkatx. During a workout, your body is relying mainly on glycogen (simple sugar) stores for your energy. Replacing these stores after a workout should be your first priority (within the first 30 min).
After your muscles have replenished their glycogen stores, they will begin muscle repair. To do this, they need the 'raw materials' for building: amino acids. It is for this reason that you should consume your protein between 30-60 minutes after your workout.
If you do this in this way, you will not only get faster recovery, but also faster muscle repair and therefore, gains.
Hoss
1
To tell you the truth I would post up articles backing up what I say if I actually felt like searching and finding one. It shows that their has been a scientific study done within a controlled environment, not just your opinion. I respect abear for finding an article almost every time, and I think you should too.bryguy said:
You should have a properly timed pre-training meal and a post-training meal. Or shake if we want to nit-pick.oo00oo said:
if you had either the right solid meal 60-90 minutes prior, or the right liquid meal 15-30min prior (in a perfect world, BOTH), you technically should still be in the absorption phase. thus you won't experience energy dips seen in fasted-then-fed experimental subjects who obviously benefit from during-workout fuel beyond just water
In other words, if you fuel the training session then replenish afterwards there's not really a need for a during. Kinda along the same lines of a night-time shake of course in the middle of the night. If one does a proper pre-bed meal, then there would be no need to wake up and have something in the middle of the night.
After is good but word on eating/consuming protein 1-2 hours prior. Even the fastest of proteins takes 45-60 minutes for amino acids to "spike" in the blood. If you eat/consume something 1-2 hours prior to training then you'll have the amino acids for your benefit while you're triaining and still after.
However, since protein synthesis is elevated for 24 hours (yes and more) then making sure that you have a good amount of protein in your system through the day actually makes the biggest difference.
However, since protein synthesis is elevated for 24 hours (yes and more) then making sure that you have a good amount of protein in your system through the day actually makes the biggest difference.