Question about protein shakes?

FitBlackChick

Hi guys,

So sorry if this question sounds terribly amateurish, but does it make a difference whether you drink a protein shake before or after a workout?

For example, let's say I only drink one protein shake per day. If I drank it before my workout, would it serve to cover the wear and tear that my muscles would be about to experience (in which case it would be unnecessary to drink another one after the workout)? Or is it a must to drink it afterwards to ensure that my muscles recover?

Thanks

Wetcoaster

About half the long-term studies say protein timing has an effect and the other half doesn’t.

"

You probably heard one of the basic tenants of getting bigger and stronger: Eat protein within an hour after exercise to fuel muscle growth. It’s called protein timing, and the idea behind it is this: Resistance training increases amino acid delivery to muscles as well as absorption. Therefore, the sooner you consume protein post-exercise, the bigger the stimulation in muscle protein synthesis. In theory, proper protein timing leads to bigger long-term gains in strength and lean body mass.

But research doesn’t actually prove that it works—or doesn’t work, for that matter. “About half the long-term studies say protein timing has an effect and the other half doesn’t,” says Alan Aragon, M.S., Men’s Health nutrition advisor. The studies that do show a consistent benefit are all short-term, and many have limitations.

For example, Aragon cites one recent meta-analysis of 22 studies published in the American Journal of Clinical Nutrition. It found protein supplementation improved lean body mass and muscle strength. Because most of the studies asked participants to consume protein around exercise, researchers concluded that the meta-analysis found that timing does lead to bigger muscle gains. Aragon notes, though, that the average protein intake of the participants was low for an active person (about 0.5 grams per pound of body weight) and protein supplementation brought that intake up to maximal levels (about 0.8 grams per pound of body weight). “It may be just that consuming more protein overall is what helped—not that the supplement was timed with exercise. From the research, there’s no way to isolate that timing or total protein made the difference,” says Aragon. (For more must-have muscle tips, sign up for the Men’s Health Personal Trainer newsletter!)

Here are three truths you need to know about protein timing:

1. The “magic window” is longer than you think
Some experts say that you should consume protein 20 minutes post-exercise, while others claim it’s an hour. The reality: You’ve got longer. Studies show muscles’ elevated sensitivity to protein lasts at least 24 hours, says Aragon. In fact, one 2012 review study by McMaster University showed that muscle protein synthesis may continue for 24 to 48 hours post-workout. “The effect is higher immediately after exercise and diminishes over time, but that certainly doesn’t imply a magical window closes after an hour,” says Aragon. That means, theoretically you would want to eat protein right away—but because there’s not a huge post-exercise drop off in muscle protein synthesis, you don’t have to rush to pound a protein shake. Why? See our next point.

2. Total protein intake matters more
For the average active guy looking to be healthy and lose weight, protein timing won’t make a difference if you don’t meet other nutritional needs first, says the leading researcher and a big advocate of post-exercise feeding, Stuart Phillips, Ph.D., of McMaster University in Ontario. Not that timing isn't helpful, just that it’s not the most important factor in building muscle and weight loss. What is? Along with consistent workouts, you need to consume an ample amount of protein during the day.

Spacing out protein intake may maximize its effects: One of Phillips’ 2012 studies published in Nutrition & Metabolism found that consuming 20 grams of protein (roughly the amount in a container of Greek yogurt) every three hours four times a day was better at helping men build lean body mass than eating protein more often (10 grams of protein eight times a day) or less frequently (40 grams of protein twice a day). Moderate amounts may more effectively stimulate muscle protein synthesis, researchers note. “In addition to the muscle benefits, protein is remarkably satiating, so this will also help with weight loss,” says Phillips. The good news: Most of us eat three or four times a day anyway—just make sure your meals are well-rounded and include protein."

FitBlackChick

About half the long-term studies say protein timing has an effect and the other half doesn’t.

"

You probably heard one of the basic tenants of getting bigger and stronger: Eat protein within an hour after exercise to fuel muscle growth. It’s called protein timing, and the idea behind it is this: Resistance training increases amino acid delivery to muscles as well as absorption. Therefore, the sooner you consume protein post-exercise, the bigger the stimulation in muscle protein synthesis. In theory, proper protein timing leads to bigger long-term gains in strength and lean body mass.

But research doesn’t actually prove that it works—or doesn’t work, for that matter. “About half the long-term studies say protein timing has an effect and the other half doesn’t,” says Alan Aragon, M.S., Men’s Health nutrition advisor. The studies that do show a consistent benefit are all short-term, and many have limitations.

For example, Aragon cites one recent meta-analysis of 22 studies published in the American Journal of Clinical Nutrition. It found protein supplementation improved lean body mass and muscle strength. Because most of the studies asked participants to consume protein around exercise, researchers concluded that the meta-analysis found that timing does lead to bigger muscle gains. Aragon notes, though, that the average protein intake of the participants was low for an active person (about 0.5 grams per pound of body weight) and protein supplementation brought that intake up to maximal levels (about 0.8 grams per pound of body weight). “It may be just that consuming more protein overall is what helped—not that the supplement was timed with exercise. From the research, there’s no way to isolate that timing or total protein made the difference,” says Aragon. (For more must-have muscle tips, sign up for the Men’s Health Personal Trainer newsletter!)

Here are three truths you need to know about protein timing:

1. The “magic window” is longer than you think
Some experts say that you should consume protein 20 minutes post-exercise, while others claim it’s an hour. The reality: You’ve got longer. Studies show muscles’ elevated sensitivity to protein lasts at least 24 hours, says Aragon. In fact, one 2012 review study by McMaster University showed that muscle protein synthesis may continue for 24 to 48 hours post-workout. “The effect is higher immediately after exercise and diminishes over time, but that certainly doesn’t imply a magical window closes after an hour,” says Aragon. That means, theoretically you would want to eat protein right away—but because there’s not a huge post-exercise drop off in muscle protein synthesis, you don’t have to rush to pound a protein shake. Why? See our next point.

2. Total protein intake matters more
For the average active guy looking to be healthy and lose weight, protein timing won’t make a difference if you don’t meet other nutritional needs first, says the leading researcher and a big advocate of post-exercise feeding, Stuart Phillips, Ph.D., of McMaster University in Ontario. Not that timing isn't helpful, just that it’s not the most important factor in building muscle and weight loss. What is? Along with consistent workouts, you need to consume an ample amount of protein during the day.

Spacing out protein intake may maximize its effects: One of Phillips’ 2012 studies published in Nutrition & Metabolism found that consuming 20 grams of protein (roughly the amount in a container of Greek yogurt) every three hours four times a day was better at helping men build lean body mass than eating protein more often (10 grams of protein eight times a day) or less frequently (40 grams of protein twice a day). Moderate amounts may more effectively stimulate muscle protein synthesis, researchers note. “In addition to the muscle benefits, protein is remarkably satiating, so this will also help with weight loss,” says Phillips. The good news: Most of us eat three or four times a day anyway—just make sure your meals are well-rounded and include protein."

Thank you so much for taking the take to respond to my post! This has really helped me a lot Thanks again!

daydream_believer

great question! hadnt really considered that myself. very interesting responce:)

chuckhwallace

As Westcoaster stated so well... there are lots of studies around nutrition timing and protein. I can only give you what I have found to be true for me..

1) Spread your protein out... (every 2.5 hrs) and consume it when having carbs as it has been shown to lower over insulin spike and fat gain triggers in the body

2) Mix your protein shake with water.... as milk has lots of sugar.

3) Look for "Undenatured" protein as it has been shown to increase the bodies natural production of L-glutathione, a key antioxidant that plays a role in recycling other antioxidants in the body

4) Don't overdose on protein drinks. One scoop in the shake will do.

I hope this helps! (Article on l-glutathione below..)

Chuck


http://articles.mercola.com/sites/articles/archive/2010/04/10/can-you-use-food-to-increase-glutathione-instead-of-supplements.aspx

FitBlackChick

As Westcoaster stated so well... there are lots of studies around nutrition timing and protein. I can only give you what I have found to be true for me..

1) Spread your protein out... (every 2.5 hrs) and consume it when having carbs as it has been shown to lower over insulin spike and fat gain triggers in the body

2) Mix your protein shake with water.... as milk has lots of sugar.

3) Look for "Undenatured" protein as it has been shown to increase the bodies natural production of L-glutathione, a key antioxidant that plays a role in recycling other antioxidants in the body

4) Don't overdose on protein drinks. One scoop in the shake will do.

I hope this helps! (Article on l-glutathione below..)

Chuck


http://articles.mercola.com/sites/articles/archive/2010/04/10/can-you-use-food-to-increase-glutathione-instead-of-supplements.aspx

Thank you for this

LeanButNotMean44

2) Mix your protein shake with water.... as milk has lots of sugar.

If you want to avoid the sugar in milk, perhaps try soy milk. 1c of Trader Joe's Organic Unsweetened Soy Milk has 2g of sugar and 7g of protein.