Protein

Nightterror218

When is the best time to have protein, before or after a workout?

Right now I have a shake after my workouts. Just wondering if I should keep it up to have one before i go to gym. I get home from gym and have dinner right away.

dsmpunk

I think you will find differing opinions. I prefer after personally.

ElenakiFra

I eat before and after.

ntdrive

Differing opinion on whether to have one before working out but you definitely want to have one within 30 mins following resistance training.

dontgobacktosleep

I can barely slog through a workout if I do before, definitely have to go after, for me at least

stumblinthrulife

Bro-science seems to say start and end your workout with protein, real science says "eh, whenever".

FabMrFox

I do better if I have it within an hour after workouts and some throughout the day (heavy lift days) //cardio or light lifting days I just make sure to get protein at some point throughout the day

psuLemon

It really doesn't matter. As long as you get enough protein throughout the day, it really doesn't matter.

2FatToRun

I have protein every meal that way if I work out it is a good chance it will be before or after lol

Cre8veLifeR

I do before & after as well, but if I know I am going to have an intense cardio workout like I did today, I opt for a banana or whole grains to give me the energy I need to run, and protein after.

angmarie28

if I workout in the morning, before I normally eat, ill eat a greek yogurt before, then eat or drink something with protein after

lilawolf

You need the protein within 20-30 minutes of finishing your workout for best protein synthesis. The sooner the better. If you have it right before your workout, it will still be in your system and being absorbed. I wouldn't do it so long before that it is already digested, but within an hour should be fine.

If you have the shake before you may want to try adding some simple carbs like a banana to see if that improves your energy during your workout. I haven't noticed a difference, but some people do. This way you will get the carbs you "need" now and the protein you need after.

Maybe a chocolate protein, coffee, banana shake would be the best. The caffeine can also help with your workout and the potassium is good for electrolytes. The difference is probably pretty small, but it could add up.

Arencey

I think it's best to have a Protein Shake after your workout, but I'm sure having something about an hour before you lift would be beneficial as well.

The most important thing is that you actually do your workout, It's good to have a post workout meal or shake but there's no need to panic if you can't get one in.

SideSteel

Supplement companies would like you to believe that protein synthesis only remains elevated for about 30 minutes after the training bout, but they also want you to buy their protein.

Fortunately it remains elevated much longer than this.

Add to this, if you're not training fasted you may also have amino acids in circulation into the post-workout period which could further diminish any importance of post workout protein urgency.

All that being said, I still think it's reasonable to get some amino acids in your system somewhere within a couple of hours of training. (But note: If you don't, it's not like your progress will suddenly stop, or your biceps will fall off. Total protein intake is still going to massively trump any theoretical benefits of protein timing).

http://www.jissn.com/content/10/1/5

DatMurse

Supplement companies would like you to believe that protein synthesis only remains elevated for about 30 minutes after the training bout, but they also want you to buy their protein.

Fortunately it remains elevated much longer than this.

Add to this, if you're not training fasted you may also have amino acids in circulation into the post-workout period which could further diminish any importance of post workout protein urgency.

All that being said, I still think it's reasonable to get some amino acids in your system somewhere within a couple of hours of training. (But note: If you don't, it's not like your progress will suddenly stop, or your biceps will fall off. Total protein intake is still going to massively trump any theoretical benefits of protein timing).

http://www.jissn.com/content/10/1/5

this.
protein and meal timing is irrelvant when it comes to skeletal muscle repair.
Im sure there has to be a line drawn somewhere...
there has not been a line drawn yet but there is no anabolic window.

so dont worry about getting your protein in right away
http://www.jissn.com/content/9/1/54

Huffdogg

always

GypsysBloodRose26

You are going to have to try it out for yourself to find out what your body thinks is best!

MrGonzo05

It does not matter.

DatMurse

You are going to have to try it out for yourself to find out what your body thinks is best!

people arent snowflakes

Huffdogg

You are going to have to try it out for yourself to find out what your body thinks is best!

people arent snowflakes

b-but...that's not what my mom says.

PikaKnight

You are going to have to try it out for yourself to find out what your body thinks is best!

people arent snowflakes

Shhhhh....dude, that's a secret. If you tell them, they'll melt!

156almost

I have more energy if I have my protein shake before my workout. I have better workouts too. I use Sunwarrior Vegan Protein. It is much easier on my stomach that Whey.

skinnyinnotime

I just eat all the time

Sarauk2sf

Supplement companies would like you to believe that protein synthesis only remains elevated for about 30 minutes after the training bout, but they also want you to buy their protein.

Fortunately it remains elevated much longer than this.

Add to this, if you're not training fasted you may also have amino acids in circulation into the post-workout period which could further diminish any importance of post workout protein urgency.

All that being said, I still think it's reasonable to get some amino acids in your system somewhere within a couple of hours of training. (But note: If you don't, it's not like your progress will suddenly stop, or your biceps will fall off. Total protein intake is still going to massively trump any theoretical benefits of protein timing).

http://www.jissn.com/content/10/1/5

^yep.

Imo, the most important thing, assuming you hit your daily targets, is to time your meals so as to get the best work out.

JoanB5

If my protein macro is already high for the day, I don't worry about adding protein post workout, but if I'm low or don't have a high protein planned for the next meal, I go on and supplement. But, I'm a lot smaller than most men working out. ; )

TheStephil

I usually workout 30 minutes before dinner so my after workout protein is in that.

I need protein first thing in the morning so I feel... sluggish. Not sure if its a mental thing or not. Either way, it helps me hit my protein macro so I'm not complaining.