weight lifting and protein shake?
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I was suggested by a trainer to take Creatine before workout and then protein after.
Oh dear - another clueless trainer who hasn't bothered to take a few minutes understand how things work before giving advice! That's plain lazy.
Protein timing around workouts wouldn't really matter (if you are hitting a reasonable daily goal) but only dosing creatine around workouts simply isn't the way to do it.
You could point your trainer towards Examine.com where they will find a good write up on creatine.8 -
Who cares about protein shakes. They dont build muscle. Get into the gym and work your butt off!
They can certainly help with MPS just as much as food if a person decides to go that route. They can be useful to some people and do have a part in building muscle if utilized correctly. Gym alone won't build muscle without adequate calories, macros, and amino acids all the can be consumed by a balanced protein shake as well as food.9 -
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I was always told...and I have had several different personal trainers over the years...to have protein within a 1/2 hour after working out with weights. Reason being and this is from those trainers...that when you lift weights, if doing it properly, your muscle fibers tear. So having protein after, fills those muscle fibers, helps them repair and that is what helps you build up those muscles. So, are you guys telling me that every trainer I have had was wrong? Just curious.6
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flippy1234 wrote: »I was always told...and I have had several different personal trainers over the years...to have protein within a 1/2 hour after working out with weights. Reason being and this is from those trainers...that when you lift weights, if doing it properly, your muscle fibers tear. So having protein after, fills those muscle fibers, helps them repair and that is what helps you build up those muscles. So, are you guys telling me that every trainer I have had was 24wrong? Just curious.
Yes. There is a whole body of research in muscle protein synthesis that shows timing of protein intake to be largely irrelevant in a 24 period. The trainers that told you this are just regurgitating old broscience.7 -
Interesting. So, all of the info I have read and people I have spoken with are wrong.
I guess the real answer here should be to do what is right for you. What feels right to you...what gets you the best results because there will always be two sides of the coin and only the individual knows for sure what works for them.3 -
Search Eric Helms and Brad Shoenfelds work on protein synthesis. By all means do what works for you and what you prefer. Just understand nothing bad happens if you don't hit some artificial anabolic window.4
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flippy1234 wrote: »I was always told...and I have had several different personal trainers over the years...to have protein within a 1/2 hour after working out with weights. Reason being and this is from those trainers...that when you lift weights, if doing it properly, your muscle fibers tear. So having protein after, fills those muscle fibers, helps them repair and that is what helps you build up those muscles. So, are you guys telling me that every trainer I have had was wrong? Just curious.
I was talking to a trainer he said that it doesn’t matter when you take the protein before or after but it’s BETTER to do it closer to your workouts because that’s when your muscles are more spongelike - or something along those lines without getting technical.
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flippy1234 wrote: »I was always told...and I have had several different personal trainers over the years...to have protein within a 1/2 hour after working out with weights. Reason being and this is from those trainers...that when you lift weights, if doing it properly, your muscle fibers tear. So having protein after, fills those muscle fibers, helps them repair and that is what helps you build up those muscles. So, are you guys telling me that every trainer I have had was wrong? Just curious.
I was talking to a trainer he said that it doesn’t matter when you take the protein before or after but it’s BETTER to do it closer to your workouts.
Meh. If by closer he means within 4 to 6 hours or so, very slight almost immeasurable advantage for the average person.4 -
flippy1234 wrote: »I was always told...and I have had several different personal trainers over the years...to have protein within a 1/2 hour after working out with weights. Reason being and this is from those trainers...that when you lift weights, if doing it properly, your muscle fibers tear. So having protein after, fills those muscle fibers, helps them repair and that is what helps you build up those muscles. So, are you guys telling me that every trainer I have had was wrong? Just curious.
I was talking to a trainer he said that it doesn’t matter when you take the protein before or after but it’s BETTER to do it closer to your workouts.
Meh. If by closer he means within 4 to 6 hours or so, very slight almost immeasurable advantage for the average person.
There's also the amount of time it would take for your body to digest what's been taken in and make it available to the muscle. It's not like that's an instantaneous process.7 -
flippy1234 wrote: »I was always told...and I have had several different personal trainers over the years...to have protein within a 1/2 hour after working out with weights. Reason being and this is from those trainers...that when you lift weights, if doing it properly, your muscle fibers tear. So having protein after, fills those muscle fibers, helps them repair and that is what helps you build up those muscles. So, are you guys telling me that every trainer I have had was wrong? Just curious.
I was talking to a trainer he said that it doesn’t matter when you take the protein before or after but it’s BETTER to do it closer to your workouts.
Meh. If by closer he means within 4 to 6 hours or so, very slight almost immeasurable advantage for the average person.
He suggested two hours before workout.0 -
flippy1234 wrote: »I was always told...and I have had several different personal trainers over the years...to have protein within a 1/2 hour after working out with weights. Reason being and this is from those trainers...that when you lift weights, if doing it properly, your muscle fibers tear. So having protein after, fills those muscle fibers, helps them repair and that is what helps you build up those muscles. So, are you guys telling me that every trainer I have had was wrong? Just curious.
I was talking to a trainer he said that it doesn’t matter when you take the protein before or after but it’s BETTER to do it closer to your workouts.
Meh. If by closer he means within 4 to 6 hours or so, very slight almost immeasurable advantage for the average person.
He suggested two hours before workout.
That fine but, again not critical. Some people train faster without muscle loss. The daily goal for protein is 98% of what's important. Timing and the rest is 2%. If that much. But don't take my word. Read Eric Helms' meta analysis on the subject.2 -
Assuming youre serious about muscle gain. Protein shakes are fine if youre in a hurry, dont have time to eat. As others have said, dosnt matter when you take protein, but dont workout too soon after any meal. Your bodys energy is being used to digest. So, you workout, say 70 or 80 or 90 minutes, lots of sweat, hard work. Then you need to recuperate from that. So whats the best way to do that? Very important! Well, minimize the bodys energy output between workouts so that you have as much energy as possible for the body to use to grow muscle and have sufficient or more than, energy for the next workout.
Minimise other sports, lots of late nights, lots of booze, sex (just kidding
). And what you eat counts. When you eat protein your body has to work hard, ie use energy, to digest it. 30% of proteins energy is used in digestion of it. So limit your protein and save energy. 0.8gm per pound of bodyweight is plenty for beginners, less for advanced lifters. And the mix of carbs,protein,fat counts too, depending on whether youre a slow or fast gainer. But this is all fringe fluffy stuff. If you have the right program, training intensity, rest days, discipline and mental attitude, you will gain big time eating at McDonalds every day. 10 -
flippy1234 wrote: »I was always told...and I have had several different personal trainers over the years...to have protein within a 1/2 hour after working out with weights. Reason being and this is from those trainers...that when you lift weights, if doing it properly, your muscle fibers tear. So having protein after, fills those muscle fibers, helps them repair and that is what helps you build up those muscles. So, are you guys telling me that every trainer I have had was wrong? Just curious.
I was talking to a trainer he said that it doesn’t matter when you take the protein before or after but it’s BETTER to do it closer to your workouts.
Meh. If by closer he means within 4 to 6 hours or so, very slight almost immeasurable advantage for the average person.
He suggested two hours before workout.
That fine but, again not critical. Some people train faster without muscle loss. The daily goal for protein is 98% of what's important. Timing and the rest is 2%. If that much. But don't take my word. Read Eric Helms' meta analysis on the subject.
Meant to say train fasted. Not faster. Damn autocorrect!2 -
Whatever works for you and your schedule. I have one in the morning mixed with avocado, creatine and cocoa powder ( getting my fats in) and one pre workout. This is to help me hit my protein goal and works with my appetite as I don't seem to have much of one. Experiment and adjust. What works for one may not work for another seem to be a good tag on this website ;-)1
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Thanks to all who responded to my question. For convenience sake, here are the links to the 2 articles referred to by other members (i.e. Helms' meta analysis and Schoenfelds work also.)
https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0215-1
https://bjsm.bmj.com/content/early/2017/07/11/bjsports-2017-097608
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Lillymoo01 wrote: »
Thanks, yes, I must learn not to waste words.
You build in the gym, on a tailored program for you, find people who will motivate you, advise you, dedicate yourself for that hour or more, dont make any excuses, and give each workout your gut busting best. Simple!5 -
Hmm, should you take advice from a propaganda website, run by a MD who is super thin and doesn't even look like he is into fitness? Or actually look at studies with quantifiable data, run by people who are PhD trained in the field of nutrition and have actually won and hold records in bodybuilding and powerlifting?
OP, I think you are doing a good job looking at the data from Helms and Schoenfeld.6 -
Who cares about protein shakes. They dont build muscle. Get into the gym and work your butt off!
This all the way!
You'll never build any muscle taking sups without lifting, however, even with sub-adequate protein intake you still build muscle if you lift heavy and consistently (albeit sub-optimally).
Ideally of course you'd be stupid not to do both but its very easy to meet your protein needs without shakes.
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