Protein before or after workout? Both?

Qarol

Yeah Glen, don't you know that EVERYTHING you find on the internet is 100% true and the only thing you should live by?

Wait, whom is this supporting?

joejccva71

Glen are you saying that Lyle McDonald, Alan Aragon, and Martin Berkhan aren't correct? That they are full of broscience because YOU have a "masters degree"?

Is that what you're going to tell me? Just answer yes or no...I don't need a whole paragraph.

Also do me one favor? Read me the DATE when those "textbooks" of yours were printed, and please be honest.

Oh and something to add: You do realize that in the nutrition and fitness world...both Lyle and Alan are considered the most reputable WORLDWIDE, not just in the US.

Scott613

Or you could have protein all day everyday breakfast, lunch dinner, snack, preworkout, postworkout. I have the more the merrier philosophy on it. No degree no internet just found out through trial and error. It works for me but it might not work for you. Give it a try or don't, it's up to you OP.

glenr79

ok, as I suspected those were just people's opinions on the internet, the onlky person that mentioned anything about not having to eat protein right after a workout was Alan Aragon... and that was his opinion... so I looked up your stuff, now it is your turn to google what I told you too... but also here is My TEXTBOOK Sports and exercise nutrition [Book] by William D. McArdle, Frank I. Katch, Victor L. Katch in Books Sorry that my information comes from a textbook and not some opinion buy a guy from the internet and obviously you didn't google what I told you too, or you would have been quiet by now


By William D. McArdle, Frank I. Katch, Victor L. Katch - Lippincott Williams & Wilkins (2009) - Hardback - 672 pages - ISBN 0781770378

Glen are you saying that Lyle McDonald, Alan Aragon, and Martin Berkhan aren't correct? That they are full of broscience because YOU have a "masters degree"?

Is that what you're going to tell me? Just answer yes or no...I don't need a whole paragraph.

Also do me one favor? Read me the DATE when those "textbooks" of yours were printed, and please be honest.

glenr79

Yes I agree with you, eat 30g of protein every 3 hours to continually feed your muscles.. .definitely a good idea, but I was just saying that there is a 30-60 minute anabolic window after working out where your muscles are depleted of their protein, and if you eat whey protein (A fast dissolving protein) so it can hurry up and get in there before the window closes then that is the best time to maximize your muscle gains....

Or you could have protein all day everyday breakfast, lunch dinner, snack, preworkout, postworkout. I have the more the merrier philosophy on it. No degree no internet just found out through trial and error. It works for me but it might not work for you. Give it a try or don't, it's up to you OP.

Scorpioangel

I drink protein after because I work out first thing in the morning and can't work out well with something in my stomach. If I am going on a run outside though, I will drink my Shakeology before I go

ccwise23

my husband drinks something before and after. Not sure what the before is but after I know he has a protein shake.

ccwise23

great job !!!

bear_nakey

*steps in and puts hands on beautifully muscley chests*

Boys, boys!!!

Can't we just say: potato-potahto?!

It is in my experience that a preworkout shake helps me from both getting crazy hungry after, and helps sustain me during my resistance training.

That is not to say that post workout shake isn't just as good, as my PT suggested a preshake for me, but prefers hers after.

Basically, it depends on what you have eaten already, and how you think your body will process the exercise.

Additionally, if your going to have one post, why would you wait a few hours? I mean, I would just mix one up right after. But on that note, I have yet to see a "rule" about timing. I'm just mentioning what I personally would do, you know, since I would still be in workout/health mode. . .

Also note that if a person feels they need an overnight supplement to help in muscle recovery, well by all means. . .

I think that about covers it!!

*reluctantly removes hands from both guys beautiful chests*

Go on,now! And you boys behave yourselves!!!

Have a nice day!!! :D:D:D

teemarania

Hahaha...yes, boys, play nice. agree to disagree.

Acg67

Burd NA et al. Enhanced amino acid sensitivity of myofibrillar protein synthesis persists for up to 24 h after resistance exercise in young men. J Nutr. 2011 Apr 1;141(4):568-73. Epub 2011 Feb 2.

http://www.ncbi.nlm.nih.gov/pubmed/21289204

and whey isn't fast "dissolving" it's fast absorbing, just sayin...

Jeff92se

Haha bro fight. Refreshing to read vs the cat fights

Eswelker

Thanks for all the informative replies everyone!! Didn't mean to stir up anything, but I sure do love to hear all the opinions out there!! Sure would be boring if we all thought alike. I guess best rule of thumb is to just listen to my own body, and make sure I get in all my nutrients etc.. I will check out all the great resources that you guys have listed out there and do my own research and decide!! Thank you again!!

MikeSEA

Thanks for all the informative replies everyone!! Didn't mean to stir up anything, but I sure do love to hear all the opinions out there!! Sure would be boring if we all thought alike. I guess best rule of thumb is to just listen to my own body, and make sure I get in all my nutrients etc.. I will check out all the great resources that you guys have listed out there and do my own research and decide!! Thank you again!!

Three words will start fights on these forums: Carbs, Protein, and Water.

You can intensify those exchanges by adding: "zero-carb"..."protein window" and "diuretic" into the mix

One day I'm going to start a thread with all 6 and watch it explode

glenr79

SInce ya'll like the internet here is a little article I found for you guys

ANABOLIC WINDOW™
Post-Workout Muscle Fuel

After you train, muscle growth cannot begin until your muscles have been properly nourished. Sport nutritionists have known for years that macronutrients like proteins, carbs, and essential fats are needed within 30 minutes of training to maximize muscle tissue repair and glycogen replenishment. This period of time is so important that it’s been called the post workout "window of opportunity". During these 30 post-workout minutes, the metabolic machinery in your body is primed and ready to suck up the nutrients needed to build muscle density. You can let your body slowly recover or you can force your body into a rapid anabolic recovery mode by using the ANABOLIC WINDOW immediately after you throw down the weights! This post-workout muscle fuel will help speed up the recovery and growth process to ensure that all that time you’ve spent in the gym hasn’t been wasted. If you want to bounce back quicker, get stronger, and build bigger muscles faster than ever ,then eating a little carbs with some protein during your ANABOLIC WINDOW is the clear choice.

mideon_696

fark i love these threads.

lol, 30-60 minutes. i love it.

So it just Switches off? Just like that?

And when im asleep too?

can someone explain why I'm not getting weaker then?
Just ate 1300 cals' for lunch. probably wont eat again for another 6 hours.

OH NO! my muscles are going to disintergrate!!!

Stop worrying about the little numbers.

Bro.

chrisdavey

glenr79: Do you work for these guys? http://www.t-nation.com/store/

Sidesteal

if you don't believe me look up the 30-60 minute post workout anabolic window.

Didn't actually read the whole thread but I noticed the above. This has actually been largely disproven. As long as you're hitting your end of day targets you have somewhere in the 48-72 hour ballpark, which basically makes post workout nutrition irrelevant as far as trying to maximize protein synthesis.

That being said, if you are performing mutliple glycogen depleting events in the same day, then glycogen replenishment could mandate specific meal timing.

Just chiming in when I saw the 30 min anabolic window. I'll go back and read the thread now.

EDIT: I'll be damned, I was wrong-- according to the abstract that was posted up above by guy with better abs than me, it's 24 hours. I thought I recalled Alan talking about a supercompensation effect beyond that but I could be talking out of my *kitten* at that point. Guess I'll go see if I can find that post....

Sidesteal

Hi! I just started working out 2 weeks ago, (6 x wk) and I have been drinking a no-carb protein drink before I go workout. I seem to have enough energy for my 60 mins. cardio and my strength training. I was just wondering, is a protein drink with some carbs in it better for me to workout with? And am I supposed to be eating or drinking more protein right after a workout or not? Or is is just personal preference. Just wondering.....thanks.

Hi there! Congrats on your new training.

As far as pre and post workout nutrition is concerned: You should choose whatever allows you to perform your best in the gym. If you are NOT using a fasted training protocol, which I assume you aren't, then I wouldn't worry at all about post workout nutrition as far as the specific timing or macronutrient breakdown.

It is critical that you hit your end of day goals as far as calories/prot/fat, and a protein drink may help you reach this goal. Just be sure to log the calories/macros of whatever drink (or food) you choose.

Some people prefer to eat first, some perform best fasted. I can do both but my preference is fasted training.

EDIT: As far as adding carbs to your shake, if you feel like you perform fine without the carbs, then don't bother.

simber79

lol you are freaken hillarious... I have a degree, I am not just someone that makes up things like you... Master's degree in exercise SCIENCE>..... sorry that you just listen to hear say

It is best drank right after working out.. you have a 30 to 60 minute window to ingest some protein!! The best kind to get is Whey Protein because it is fast dissolving and it can go inside those broken down muscles and hurry up and go to work! If you wait until after the 60 min window you won't see as good of results.. also make sure it has some carbs in it.. Carbohydrates help deliver the protein to the muscle.. .Also during the workout you used carbs for energy, so you need to replace your glycogen stores (carbs) for the next day when you work out again! You can do some protein before, but is better after.....

Hi! I just started working out 2 weeks ago, (6 x wk) and I have been drinking a no-carb protein drink before I go workout. I seem to have enough energy for my 60 mins. cardio and my strength training. I was just wondering, is a protein drink with some carbs in it better for me to workout with? And am I supposed to be eating or drinking more protein right after a workout or not? Or is is just personal preference. Just wondering.....thanks.

Glen every time someone makes a thread like this, you post the same broscience and people still correct you on it. I know I have atleast 10 times.

Meal timing is IRRELEVANT. It does not matter when you get your macronutrients as long as you get them in the 24 hour anabolic window.

Do I really need to quote Alan Aragon himself regarding this? I know I've done it enough that people are tired of hearing it.

My trainer at World's Gym told me the exact same thing (drink a protein shake 30-60 min after a vigorous workout).

Sidesteal

\My trainer at World's Gym told me the exact same thing (drink a protein shake 30-60 min after a vigorous workout).

I believe it! Unfortunately PT work isn't like medical science where there are requirements to stay up to date on information. MOST trainers will still push meal timing every 3 hours, and specific post workout nutrition, because in the 90's it was a huge thing, and because doing these things isn't harmful, they will still make progress with their clients. This is why they don't see any obligation to stay up to date.

(The supplement industry likely played a huge role in pushing these myths as it directly benefits them).

If what they do works, they must be correct, right?

The problem with things like meal timing and specific protein doses at specific intervals, is that while it may work, NOT doing it will also work equally as well provided your end of day nutrition is on point and you can still perform adequately.

But by NOT making people do it, you are not restricting them.

This is why it's important to clarify these myths, and this is also why someone with a PT lisence or a "nutritionist" doesn't necessarily mean they will give you up to date information.

purplebabe2025

What can I say. Information within banter. Loving it . . .

ccmccoy09

I was just wondering, is a protein drink with some carbs in it better for me to workout with?

Check out this article: http://www.runnersworld.com/article/0,7120,s6-242-304-310-7771-0,00.html

It's about runner's diets; specifically about how casual runners can gain weight because they hear about "carb loading" and eat the same way elite distance runners do; we don't need that many carbs. It has great tips on what you actually should be eating and when.

EDIT: I just realized I have no idea if you're running as your cardio. Also I have no idea whether extra carbs would be beneficial to a strength-training workout. I don't claim to be a doctor, have a masters in "Exercise Science," or any of that. I just know that I made the mistake of adding carbs on "run" days when I first started running, and once I stopped doing that I dropped weight faster.
Carry on.