Protein Shakes

Sometimes I have one for breakfast and I always have one after I get home from the gym.

Well, this will sum it up. . . It depends :laugh: Are you lifting weights?? I usually have one in the morning and DEFINATELY POST workout. Lifting breaks down muscle fibers and the protein helps repair and build more muscle. There is all types of info here, http://search.bodybuilding.com/search/supersite/?q=protein&output=xml_no_dtd&client=wwwbodybuilding&proxystylesheet=wwwbodybuilding&getfields=description&filter=0&site=fun
(Not sure if that link will work properly. May have to cut and paste. Be sure to understand Soy vs Whey protein. And women's needs vs men's .

I only have it after training. I have a whole serving after heaving lifting, and half a serving after dance/yoga/badminton/pace kit/walking

My body is REALLY good at storing carbs as fat so can't use it as meal replacement, but to help my muscles repair and hopefully not hurt so much or for so long after workouts.

Everyone's got different needs, best to figure out what's right for your body and lifestyle....

Alan Agaron just posted a new study about




The effect of protein timing on muscle strength and hypertrophy: a meta-analysis

Brad Jon Schoenfeld, Alan Albert Aragon and James W Krieger

Abstract (provisional)

Protein timing is a popular dietary strategy designed to optimize the adaptive response to exercise. The strategy involves consuming protein in and around a training session in an effort to facilitate muscular repair and remodeling, and thereby enhance post-exercise strength- and hypertrophy-related adaptations. Despite the apparent biological plausibility of the strategy, however, the effectiveness of protein timing in chronic training studies has been decidedly mixed. The purpose of this paper therefore was to conduct a multi-level meta-regression of randomized controlled trials to determine whether protein timing is a viable strategy for enhancing post-exercise muscular adaptations. The strength analysis comprised 478 subjects and 96 ESs, nested within 41 treatment or control groups and 20 studies. The hypertrophy analysis comprised 525 subjects and 132 ESs, nested with 47 treatment or control groups and 23 studies.

A simple pooled analysis of protein timing without controlling for covariates showed a small to moderate effect on muscle hypertrophy with no significant effect found on muscle strength. In the full meta-regression model controlling for all covariates, however, no significant differences were found between treatment and control for strength or hypertrophy. The reduced model was not significantly different from the full model for either strength or hypertrophy. With respect to hypertrophy, total protein intake was the strongest predictor of ES magnitude.

These results refute the commonly held belief that the timing of protein intake in and around a training session is critical to muscular adaptations and indicate that consuming adequate protein in combination with resistance exercise is the key factor for maximizing muscle protein accretion.

http://www.jissn.com/content/pdf/1550-2783-10-53.pdf

Makes pretty much no difference when you take them, or if you take them at all. When you work out you will still be digesting protein from your last meal, and may have protein in your system from the day before. You don't need to have a protein shake before, during, or after, or at all if you are getting enough protein through the day from food.

First thing in the morning on rest days

after workout

Immediately after the gym to tide over my hungry muscles while I cobble together some solid food. My shakes are usually just egg whites and whey though.