How soon after lifting...

Hirgy03

.....should I take my protein shake supplement? Usually, when done lifting, I hit the treadmill for anywhere from 30-60 minutes. Is it okay to wait until I get home after the workout (which is just a two minute jaunt away), or should I be drinking it immediately following my weight-lifting routine, prior to hitting the treamill?

Thanks in advance for any input here, and sorry for the question which has probably been asked ad nauseum on this board (I browsed quickly before submitting this, but didn't see anything).

Bobby__Clerici

I usually drink mine within the hour.
The science is shaky.

dunadan

I do my lifting, then 20-30 minutes of cardio, and then have my protein in the car. If you live just a short distance from the gym, then it seems reasonable to do it there.

wellbert

Within 24 hours.

DanTillson

From what I read the protein won't hit the bloodstream for 30-90 minutes after you drink so to start repairing the muscles immediately you should try and eat some before. The muscles do take 24-48 to fully repair and will require the nutrients available in the body during as much as possible of the entire phase. However according to several studies I have read as long as you are topping up protein regularly and getting enough into your system (1 gram per pound of body weight) then it makes little difference on timings.

Happy to find references for above but not got to hand, hope this helps

Hirgy03

thanks all. And one further question if you don't mind the ignorance here....but I need to be putting in 1 gram of protein per lb of my present-day body weight? I weigh around 235....that seems off the charts (my focus currently is just beginning to shift from weight loss to muscle mass for my chest and arms especially), or is that "lean body weight", which would still be quite high.

Again, sorry for the VERY novice questions here

wellbert

1g / lb of lean body weight.

For example, I weigh 250lbs and calculated I have 24% bodyfat. Therefore, my protein goal is 190.

DanTillson

Depending on goals it could be either. Some body builders actually eat 2g per body weight pound. Yes this seems an insane amount to me too! lol.

I am looking to build (whilst keeping endurance work up) and aim for 150-200g per day (approx 40% of 1800 cals intake), bodyweight circa 175lbs.

Bobby__Clerici

1g / lb of lean body weight.

For example, I weigh 250lbs and calculated I have 24% bodyfat. Therefore, my protein goal is 190.

^^^^^^^
Right, this...
Sometimes it was the supplement companies that screamed for us to consume insane amounts of protein.

bdamaster60

George Farah (IFBB pro and Bodybuilding Coach) recommends taking your shake or BCAA's directly after weight lifting, the you can do your cardio. It halts the catabolic nature of strength training without sacrificing GH levels.

paijing

thanks all. And one further question if you don't mind the ignorance here....but I need to be putting in 1 gram of protein per lb of my present-day body weight? I weigh around 235....that seems off the charts (my focus currently is just beginning to shift from weight loss to muscle mass for my chest and arms especially), or is that "lean body weight", which would still be quite high.

Again, sorry for the VERY novice questions here

If you're looking to lose a lot of weight, you don't have to eat that much protein. Try instead to eat 1g/lb of your ideal weight instead.

Also, macronutrient timing is *really* not that important, so don't sweat about exactly when you drink your post-workout shake. As Alan Aragon (respected fitness/nutrition expert) says:

- The first law of nutrient timing is: hitting your daily macronutrient targets is FAR more important than nutrient timing.
- The second law of nutrient timing is: hitting your daily macronutrient targets is FAR more important than nutrient timing.
- Stop splitting hairs over the rules. The beauty of food is that, unlike drugs, its physiological effects have neither the acuteness nor the magnitude to warrant extreme micro-management, especially when it comes to nutrient timing relative to training. A half an hour difference here or there really isn’t gonna make or break your physique.