Does it matter when you drnk your whey protein shake?
perfect_storm
Posts: 326 Member
Do you have to drink it right after a workout or can you have it later, like when you are hungry and want a snack?
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Replies
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Meal timing doesnt matter, you can have it when ever you want.0
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Drink it whenever you want. Just get your calories and macros in for the day. The whole "30 minute" anabolic window after your workout is a myth.0
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I followed a plan where I had the option of having a whey protein shake for breakfast or a snack. They specifically recommended NOT to have the shake as a PM snack; not sure why, though, but I always had mine for breakfast so I didn't worry about it.0
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It doesn't matter. Do it whenever it makes you feel the best.0
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Drink it whenever you want. Just get your calories and macros in for the day. The whole "30 minute" anabolic window after your workout is a myth.
That's interesting to hear, because I've always gone by that recommendation. I just did a quick google and the results I found support consuming protein soon after a weight work out.0 -
Awesome! Thanks.
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Drink it whenever you want. Just get your calories and macros in for the day. The whole "30 minute" anabolic window after your workout is a myth.
That's interesting to hear, because I've always gone by that recommendation. I just did a quick google and the results I found support consuming protein soon after a weight work out.
the amount of webpages repeating a myth is not a guarantor of the correctness of that myth.
e.g., google the hits for "the need to drink 8 glasses of water per day (minimum)"0 -
Drink it whenever you want. Just get your calories and macros in for the day. The whole "30 minute" anabolic window after your workout is a myth.
That's interesting to hear, because I've always gone by that recommendation. I just did a quick google and the results I found support consuming protein soon after a weight work out.
the amount of webpages repeating a myth is not a guarantor of the correctness of that myth.
e.g., google the hits for "the need to drink 8 glasses of water per day (minimum)"
Oh brainy, you know I
you, but can you please please point me in the direction of the correct information? With a cherry on top? Or perhaps a cute yorkie doing cardio?
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Drink it whenever you want. Just get your calories and macros in for the day. The whole "30 minute" anabolic window after your workout is a myth.
That's interesting to hear, because I've always gone by that recommendation. I just did a quick google and the results I found support consuming protein soon after a weight work out.
the amount of webpages repeating a myth is not a guarantor of the correctness of that myth.
e.g., google the hits for "the need to drink 8 glasses of water per day (minimum)"
Oh brainy, you know I you, but can you please please point me in the direction of the correct information? With a cherry on top? Or perhaps a cute yorkie doing cardio?
some summaries with links in the ETP group:
http://www.myfitnesspal.com/topics/show/872189-alan-aragon-and-brad-schoenfeld-on-nutrient-timing
http://www.myfitnesspal.com/topics/show/1097481-protein-timing-revisited0 -
Edit: Oops Brainy beat me to posting the Aragon/Shoenfeld link.0
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Doesn't matter, fact is, the protein source(Whey) is just Quick absorbing. Meaning, by drinking protein shakes you have a greater chance at absorbing the protein it contains. Time has no factor on it.0
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Another study below, in addition to Aragon and Schoenfeld -
Human muscle protein synthesis and breakdown during and after exercise - Vinod Kumar, Phillip Atherton, Kenneth Smith and Michael J. Rennie0 -
Now I am just confused0
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There is currently no solid evidence for any measurable benefits of protein timing on exercising individuals. Some studies show an increased insulin response, however this doesn't correlate to "more gainz".0
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Now I am just confused
Sorry, that's the last thing we want to do. Very easy to hijack a thread like this lol. Bottom line: drink your shake when you want to. Timing is irrelevant.0 -
From brainy's links:
Practical nutrient timing applications for the goal of muscle hypertrophy inevitably must be tempered with field observations and experience in order to bridge gaps in the scientific literature. With that said, high-quality protein dosed at 0.4–0.5 g/kg of LBM at both pre- and post-exercise is a simple, relatively fail-safe general guideline that reflects the current evidence showing a maximal acute anabolic effect of 20–40 g [53,84,85].0 -
From brainy's links:
Practical nutrient timing applications for the goal of muscle hypertrophy inevitably must be tempered with field observations and experience in order to bridge gaps in the scientific literature. With that said,high-quality protein dosed at 0.4–0.5 g/kg of LBM at both pre- and post-exercise is a simple, relatively fail-safe general guideline that reflects the current evidence showing a maximal acute anabolic effect of 20–40 g [53,84,85].
and this is why you find so many google hits with advice on eating a high protein meal shortly after working out, but that's not a scientific conclusion
the actual science says that there is no compelling evidence one way or the other.
so people naturally conclude that it can't hurt to keep following the that age old advice because "it's better safe than sorry".
since i never believed this advice in the first place, i have no compelling reason to adopt it. for others who have always followed it, i'm sure their conclusion is that there is no compelling reason to cease following it.0 -
That wasn't my take. The evidence seemed to sway toward the 'it matters when you consume it' albeit not by a lot. I agree that more research needs to be done, but as the author concluded, it appears that the sensible approach at this time is to consume both before and directly after a workout.0
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That wasn't my take. The evidence seemed to sway toward the 'it matters when you consume it' albeit not by a lot. I agree that more research needs to be done, but as the author concluded, it appears that the sensible approach at this time is to consume both before and directly after a workout.
It goes on to say:Due to the transient anabolic impact of a protein-rich meal and its potential synergy with the trained state, pre- and post-exercise meals should not be separated by more than approximately 3–4 hours, given a typical resistance training bout lasting 45–90 minutes. If protein is delivered within particularly large mixed-meals (which are inherently more anticatabolic), a case can be made for lengthening the interval to 5–6 hours. This strategy covers the hypothetical timing benefits while allowing significant flexibility in the length of the feeding windows before and after training.
A 5-6 hour window between meals is basically the breakfast, lunch and dinner model. 3-4 hour window is throwing a snack in there somewhere for some hypothetical benefit. That benefit is not even quantified and could be a fraction of pound over an entire year. It makes more of an argument for a pre-workout meal but really doesnt show any evidence of significant difference.
Eat when it is convenient for you and how it effects your workout performance.0 -
That wasn't my take. The evidence seemed to sway toward the 'it matters when you consume it' albeit not by a lot. I agree that more research needs to be done, but as the author concluded, it appears that the sensible approach at this time is to consume both before and directly after a workout.
It has been demonstrated that 3-4g of leucine is needed for maximum stimulation of muscle protein synthesis (Layne Norton, Optimal protein intake to maximize protein synthesis). The 20-40 g of protein recommendation is dependent on the leucine content of a protein source (high quality whey is about 27g for 3-4g of leucine). MPS is heightened in trained individuals over a 24 hour period. While it is may be "easier" for one to consume these amounts immediatley pre and post workout, it isn't necessary. Net muscle protein synthesis vs muscle protein breakdown is all important. Timing of protein immediately after training isn't.0 -
Meal timing doesnt matter, you can have it when ever you want.
This is true. Before workout, after workout, or for a meal, it doesn't matter. I've been drinking protein shakes every day , several times a day now for a couple of years.0 -
since i never believed this advice in the first place, i have no compelling reason to adopt it. for others who have always followed it, i'm sure their conclusion is that there is no compelling reason to cease following it.
I like and that's what I go by.
Personally I have one whenever I get home. I don't rush but it just feels good to get a big glass of cold yummi shake into me after a tough work out. But then again I might have just conditioned myself (Pavlov's dog and such).
I know some friends get indigestion and just can't stomach a shake or meal after certain types of work outs.
Soooo everyones their own.0 -
The recommendation I have always been giving is to drink it after a workout between 30 to 45 minutes after. This is the repair and recovery time for the muscles you have just worked out. Here is also what I found on google.
The first thing to realize is that protein shakes are intended to be supplemental to your regular whole meals — not replacements for whole meals. So if you view it that way, you should typically be consuming no more than 2-3 shakes a day on your workout days, and 1-2 (if any) protein shakes on your non-workout days.
In general, the two most critical times for drinking a protein shake are:
First thing in the morning
Immediately following your resistance or weight training workout
The second key window of opportunity for drinking a protein shake is immediately following your resistance or weight training workout.
During this 30-60 minute post-workout window, your muscles are like sponges and take up nutrients — including protein — very quickly as part of the repair and recovery process. Your body also utilizes carbohydrates more efficiently during this period, due to increased insulin sensitivity, so drinking your protein shake with some simple carbs can help the body more efficient absorb amino acids and utilize them for ongoing tissue repair and growth.0 -
There are studies showing that protein timing matters little but there are other factors at work not considered there, with energy levels being the main one. Splitting up your consumption of macros throughout the day may not affect the bio mechanics of muscle building that much but it will affect your energy levels and that will in turn affect your workouts and ultimately your muscle gains. So to cover your bases just eat eat food including protein multiple times per day.0
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The recommendation I have always been giving is to drink it after a workout between 30 to 45 minutes after. This is the repair and recovery time for the muscles you have just worked out. Here is also what I found on google.
The first thing to realize is that protein shakes are intended to be supplemental to your regular whole meals — not replacements for whole meals. So if you view it that way, you should typically be consuming no more than 2-3 shakes a day on your workout days, and 1-2 (if any) protein shakes on your non-workout days.
In general, the two most critical times for drinking a protein shake are:
First thing in the morning
Immediately following your resistance or weight training workout
The second key window of opportunity for drinking a protein shake is immediately following your resistance or weight training workout.
During this 30-60 minute post-workout window, your muscles are like sponges and take up nutrients — including protein — very quickly as part of the repair and recovery process. Your body also utilizes carbohydrates more efficiently during this period, due to increased insulin sensitivity, so drinking your protein shake with some simple carbs can help the body more efficient absorb amino acids and utilize them for ongoing tissue repair and growth.
There is no critical post workout anabolic window of 30-60 minutes. And do you honestly believe the repair and recovery time for muscles is 30-45 minutes post workout?? The supplement companies take a snippet of a study and highlight points in order to sell more product. Most people who believe they NEED to ingest protein 30 minutes after a workout will opt for a protein shake because its no hassle. The anabolic window for hightened muslce protein synthesis is more like 24 hours, not 30 minutes.
2-3 protein shakes a day on training days? Why? What's your basis to back this up? If one can get all of their protein needs from whole foods, there is ZERO reason to consume protein shakes. Shakes are not magical. In fact, I look at protein shakes as just another (cheap, and tasty) food source to help me hit my protein needs.
Reading fitness articles from Google is a main reason that there is so much misinformation in the first place.0 -
I followed a plan where I had the option of having a whey protein shake for breakfast or a snack. They specifically recommended NOT to have the shake as a PM snack; not sure why, though, but I always had mine for breakfast so I didn't worry about it.
whom ever "THEY" are, they're full of ****.0 -
The recommendation I have always been giving is to drink it after a workout between 30 to 45 minutes after. This is the repair and recovery time for the muscles you have just worked out. Here is also what I found on google.
The first thing to realize is that protein shakes are intended to be supplemental to your regular whole meals — not replacements for whole meals. So if you view it that way, you should typically be consuming no more than 2-3 shakes a day on your workout days, and 1-2 (if any) protein shakes on your non-workout days.
In general, the two most critical times for drinking a protein shake are:
First thing in the morning
Immediately following your resistance or weight training workout
The second key window of opportunity for drinking a protein shake is immediately following your resistance or weight training workout.
During this 30-60 minute post-workout window, your muscles are like sponges and take up nutrients — including protein — very quickly as part of the repair and recovery process. Your body also utilizes carbohydrates more efficiently during this period, due to increased insulin sensitivity, so drinking your protein shake with some simple carbs can help the body more efficient absorb amino acids and utilize them for ongoing tissue repair and growth.
There is no critical post workout anabolic window of 30-60 minutes. And do you honestly believe the repair and recovery time for muscles is 30-45 minutes post workout?? The supplement companies take a snippet of a study and highlight points in order to sell more product. Most people who believe they NEED to ingest protein 30 minutes after a workout will opt for a protein shake because its no hassle. The anabolic window for hightened muslce protein synthesis is more like 24 hours, not 30 minutes.
2-3 protein shakes a day on training days? Why? What's your basis to back this up? If one can get all of their protein needs from whole foods, there is ZERO reason to consume protein shakes. Shakes are not magical. In fact, I look at protein shakes as just another (cheap, and tasty) food source to help me hit my protein needs.
Reading fitness articles from Google is a main reason that there is so much misinformation in the first place.
Best advise yet and truthful! I agree 100 % !!0 -
The anabolic window for hightened muslce protein synthesis is more like 24 hours, not 30 minutes.
I agree with the likelihood of the 30 minutes, but upon what are you basing 24 hours?0 -
The anabolic window for hightened muslce protein synthesis is more like 24 hours, not 30 minutes.
I agree with the likelihood of the 30 minutes, but upon what are you basing 24 hours?
http://www.ncbi.nlm.nih.gov/pubmed/85636790
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