Protein before or after workout?

[Taleigh21]

What research or given advice do you rely on when ingesting protein....should you have it before or after your workout. And if AFTER then how soon after?

i just read a short clip out of a magazine that said it is best to consume your shake 5 min within finishing your workout for best muscle gains.

Any opinions?

[Scrumhalf]

Eat carbs before and during workouts for energy. I usually mix up 8-10 oz. of Gatorade for use during my workout.

Take a protein shake right after your finish your workout. I generally do this within 5-10 min. of completing my lifting. Take this protein in water only (no milk) to enable rapid absorption/assimilation by your body.

[Taleigh21]

Okay...but are there any proven studies indicating when protein consumption is optimal? ...before.....or after...?

[rvgfrth4g]

I usually eat 1 chicken breasts & half a bagel 1.5 hour before work out. Then immediatly post work out I have 60g of Designer Whey, 50g Dextose carbs, 10g of Creatine. Without my immediate post work out shake i'd feel like the work out was a waste.

[Taleigh21]

I consume creatine during my workout. I now have switched to eating some protein (egg whites/ckn) or a shake as soon as Im done because I am starving.

[Gumbo]

I workout at 4am on an empty stomach (aside from black coffee or ECA) to help facilitate fat burning. I usually slam down some high glycemic carbs and protein before jumping in the shower. About an hour later, I have my first real meal of the day.

Gumbo

[ROCKETW19]

i belive you have a 45min windo after your workout to restock your protein. you want whey it absorbs(sp) faster. carb are pre workout. i read this many years ago so maybe times have changed.

[Scrumhalf]

Based on everything I have read and learned, especially from this site, you want to take protein within 30-45 min. of completing your lifting. It is best to take whey protein in water (NOT milk) for fastest absorption - whey protein is absorbed very fast and milk will slow down the absorption.

You should take some energy drinks (I use Gatorade) during your workout to maintain energy. I have also read about good results taking caffeine or ephedra 30 min. before workouts but I take neither, so I can't comment on their value.

[redsquirrel]

Originally posted by Taleigh21
Okay...but are there any proven studies indicating when protein consumption is optimal? ...before.....or after...?

Protein consumption is optimal POST WORKOUT....if you are in fact, wanting to make good lean muscle gains. When gaining, I used to eat a gainer shake 5-10 min. after working out. If you are wanting to cut, do just that- cut it out. In addition to the shake post workout, you need to make sure you are supplying your body with AT LEAST 1-1.5gms of protein per lb of bodyweight.

You say you are starving when you are finished working out. What time is your last meal before you go to the gym? Are you doing weights and cardio?

...FYI boys- she's a female, so her needs are not going to be the same as yours!

[Taleigh21]

Red,

I generally eat something before the gym, usually a 1/4c. oatmeal with three egg whites, and hour before--and coffee!
Some days I do not, because I get up late and want to workout, therefore on an empty stomach.
I usually take my shake which is: (mixed with H2O)
Per 30g (1 scoop)
111 cal.
0.9g fat
2g carbs
24g protein

But I used to wait an hour after working out then have my shake, which made me feel so sick. So now I take it right when I get home from the gym.


Oh and...yes split cardio 20 min--then weights---then another 20 min.

[redsquirrel]

Originally posted by Taleigh21
Red,

I generally eat something before the gym, usually a 1/4c. oatmeal with three egg whites, and hour before--and coffee!
Some days I do not, because I get up late and want to workout, therefore on an empty stomach.
I usually take my shake which is: (mixed with H2O)
Per 30g (1 scoop)
111 cal.
0.9g fat
2g carbs
24g protein

But I used to wait an hour after working out then have my shake, which made me feel so sick. So now I take it right when I get home from the gym.


Oh and...yes split cardio 20 min--then weights---then another 20 min.

Ok. As far as your shake goes, drink it 5-10 minutes after you're finished working out. It will help with recovery and building muscle. It also wouldn't hurt to put another scoop in there. In my own experience, I do not recommend doing cardio right after weights, unless I have had a meal 1 hr or less prior to working out.

It is imperative for you to eat something prior to lifting weights. Otherwise you could be burning muscle for energy. Cardio on an empty stomach is best for burning fat, so that's a step in the right direction. But if you lift weights after, you might as well not...just because you haven't fed your body the proper nutrients to build any muscle. If your body doesn't have something in it before your weights and then cardio, you run the serious risk of burning muscle. That being said- on days that you wake up late, just do cardio. If that reduces your days with weights you may think about combining bodyparts for your weight training days. You don't want to be spinning your wheels for nothing.

[Taleigh21]

Ah ha!

Great advice. It makes total sense now. I have really leaned out from how I used to be, but I still dont know my BF%.

Is my "meal" okay?? Egg white and oatmeal before working out?

I just like to finish with cardio, but perhaps shouldnt, it just feels great. As I said, my goals change, its crazy really but I dont have to compete or anything--just want to improve my body.

[redsquirrel]

Originally posted by Taleigh21
Ah ha!

Great advice. It makes total sense now. I have really leaned out from how I used to be, but I still dont know my BF%.

Is my "meal" okay?? Egg white and oatmeal before working out?

I just like to finish with cardio, but perhaps shouldnt, it just feels great. As I said, my goals change, its crazy really but I dont have to compete or anything--just want to improve my body.

Your meal is perfect. Not too much protein where it won't be used, and not too many carbs either. You could even thrown in a whole egg if you want. You can finish with the cardio if you want. Just make sure on those days you eat something if you'll be lifting weights. The strange benefit to your goals constantly changing, is you are continuing to challenge your body...which will only yeild better results! Just make sure you're always feeding the machine!!

[Cogar]

I have read that both are desirable. Here is one example:

A number of recent studies have shown that consuming protein and carbohydrate immediately prior to, and straight after exercise, could significantly speed up muscle growth. In a recent study, scientists at the Vanderbilt University Medical Centre gave subjects a protein and carbohydrate supplement either:

1) Immediately following exercise
2) Three hours after exercise

Results showed that protein synthesis (the term used by scientists to describe muscle growth) was 300% greater when the supplement was taken immediately after exercise, compared to when it was taken 3 hours later.

Protein synthesis was doubled
A blend of carbohydrate and protein is the best way to make sure you’re getting all the nutrients you need in the critical period immediately after exercise. Moreover, it’s also been shown that a carbohydrate and protein drink taken before exercise might actually be MORE effective.

Researchers at the University of Texas gave test subjects a liquid protein/carbohydrate supplement either before or after a 45-minute weight-training session. Results showed that protein synthesis was more than TWICE as high when subjects consumed protein and carbohydrate before exercise, compared to drinking it straight after the workout.

According to the research team, consuming carbohydrate and protein before exercise, "is more effective than after exercise." Because the flow of blood around your body is greater during exercise than it is after, protein consumed before you train is delivered more quickly to your muscles.

http://www.muscleblitz.com/timing_your_meals.htm

[redsquirrel]

...see I know my shit!!! LOL!!!!!