Simple question. Is it better to drink a protein shake before or after workout? Or does it really even matter?
again, it is all about digestion.How do you define "protein shake". If it is of the kind that is mostly protein with little to no carbs I would not drink that after a work out. Your body would do better with a meal replacement shake or a protein shake that was also filled with some carbs to replenish your body. It is best to eat and or drink with in 30 minutes after your workout.
Sorry but I disagree..those muscles need sugar/carbs immediately to recover from the workout depletion and current Glycogen depletion state. Eating just protein and nothing else after a hard workout will probably just make you feel weak, unfulfilled and hamper muscle recovery.again, it is all about digestion.
The purpose of protein within 30 minutes of a work out is to get amino acids rapidly back into the muscle tissue.
Some meal replacements are high on carbohydrates, which will adversely affect this process.
As long as a meal rep. is low on carbs(less than 10 grams) and 25 gram ish of protein, you are fine.
You are correct in general, but a little bit off. See previous.Sorry but I disagree..those muscles need sugar/carbs immediately to recover from the workout depletion and current Glycogen depletion state. Eating just protein and nothing else after a hard workout will probably just make you feel weak, unfulfilled and hamper muscle recovery.
Trolling the internet much for threads on protein? Great first post, except for the following:If i may, Protein, or better yet, amino acids are great throughout the day, however there are specifics.
First thing in the morning you want a simple carb along with some BCAA's upon waking up. This will provide your body with the needed nutrients to take it out of a catabolic state(breaking down muscle mass for energy). Within 45 minutes to an hour of waking up you will want a form of protein complex comprised of fast and medium and slow absorbing proteins, specifically, casein(slow) and whey(fast).
The next most important meal/shake of the day will be a pre workout. You should take this 1-2 hours prior to your workout. Also, ensure you have a decent amount of Complete carbs with this as they will be your fuel through your workout.
Upon completion of your workout you will want to take an imediate dose of simple sugars to spike insulin levels(huge hormone for anabolic growth as well as spiking the metabolism), as well as taking in some BCAA's(branched chain amino acide, specifically luecine, isoleucine and valine) to help with recovery. Within 45 minutes to 1 hour of your workout you want to have a fast absorbing protein, specifically hydrolyzed whey protein.
Like it was stated above you want to have a slow absorbing protein before bed in the form of casein.
The in's and outs.
There are many types of protein. First we have the one most people are familiar with.
Whey; There are three basic types of whey protein.
Whey peptide: this is the slowest absorbing whey. It is found in products like muscle milk.
Whey isolate: This is the medium absorbing whey protein. It absorbs faster than the peptides and is more pure with less chance of polutants because it is more refined. It is found in products such as ISOPure, 100% whey, etc. This is the most widely used and is in almost every product.
Hydrolyzed whey: This is the best form of whey protein. It is the most pure and is the most readily available to your body when injested. The least amount goes to waiste. The down fall to this is the price and the taste. Hydrolyzed whey normally has a bitter taste and requires more body in the powder for taste. It also costs also twice as much to produce than the other forms of whey.
Casein: Casein protein is a very slow absorbing protein. It takes much longer for the body to break this down and absorb this, thus why it is good for night time.
Soy protein: There has been studies done that soy in high doses will cause increased levels of estregen in men. This is a bad thing... I don't think soy protein is bad, just be carful and use it sparingly.
Random: Rice, Hemp, PEA; These are all three very good choices. They are normally very high in naturally occuring BCAA's and it's normally vegetarian friendly.
Products, i won't go to indepth as i am kinda biased on products, but here is what i'd recommend;
GNC Wheybolic Extreme 60 - very expensive, however it has 51 scoops with 20 grams of protein per scoop. This is my favorite protein and i have tried MANY.
Stay away from Optimum nutritioin HydroWhey... It is garbage... For the market price of Hydrolized whey and the price and amount of protein it's stating it's whole nutritional outline is false; Lies; and propaganda.
For a casein i would recommend optimum nutrition.
For a protein complex, muscle milk or any thing else for that..
Sorry for spelling mistakes. Just my $0.02
Coming from a GNC employee of 3 years and an exercise and sports science/nutrition major.
That's just not the leanest workout tho eh?Take this from an MD (gastroenterologist) with a bachelor of science in physiology.
Protein doesn't immediately impact your workout either way. Instant energy use is from creatine kinase, then within seconds starts switching over to glucose. Protein doesn't figure in that equation in the short-term. Protein intake is a long-term thing, hours and days after or before exercise.
There is good data from the Journal of Applied Physiology in the late 1990's demonstrating that sugarwater, taken in continuously orally during a workout, prolongs time to exhaustion during cardio activity.
HAHA my bad. I have been trolling here for some time reading and looking in the for sale area waiting to jump on parts. I drive a toyota MR2 spyder. Anyways, due to some of my knowledge and background i thought i would share.Trolling the internet much for threads on protein? Great first post, except for the following:
I wouldn't have thought you were a nutrition major, especially since the rate of amino acid absorption is irrelevant (btw there are biamino and even triamino acid ports on the enterocyte brush border) and not very different at all between amino, biamino, and triamino acids. Your statement about taking in slow-absorbing proteins before bed etc. is nonsense.
By the way, a peptide or polypeptide IS an amino acid or small chain of them. You saying one protein is absorbed faster than a peptide is jumbling your words.
You sure about that college you're majoring at? Get your tuition money back.