weight lifting and protein shake?
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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.
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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I have one an hour before and then one immediately after..works for me. Chelle
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Yeah, timing isn't that important but I'm in the habit of 40 grams of protein within an hour of training.
..... old habits1 -
Motorsheen wrote: »Yeah, timing isn't that important but I'm in the habit of 40 grams of protein within an hour of training.
..... old habits
Well it won't hurt you any and if that's what you prefer, go for it. It's just not a requirement. I do the same thing. I do it just because I work out late morning and by the time I get home, it's time for some nutrition.0 -
Protein timing is probably mostly irrelevant.
You don't grow muscle just after a workout you grow muscle for the next 48 hours so you need a steady stream of protein rather than need it straight after a workout.
Having said that I've read a quick high dose of fast absorbing proteins gives you an insulin spike and that insulin is the signal for cells to take in nutrition and grow so maybe there is a benefit in taking a fast absorbing protein shake but it's probably marginal and it's probably more important to just be consistent with lifting and give it time0 -
Ok there has been lots of studies done on this and best time is before and after workout. This is the time your muscles will absorb as much protein as possible.7
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Jonnydebrasco wrote: »Ok there has been lots of studies done on this and best time is before and after workout. This is the time your muscles will absorb as much protein as possible.
Care to link these supposed studies? Cuz it doesn’t matter
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Jonnydebrasco wrote: »Ok there has been lots of studies done on this and best time is before and after workout. This is the time your muscles will absorb as much protein as possible.
Care to link these supposed studies? Cuz it doesn’t matter
Most likely studies done by someone in the supplement business.1 -
I have mine during, because I get thirsty. Sometimes protein shakes can make people a little nauseated, though, so maybe your trainer just doesn't want you barfing on him like one of those deadlifting videos on Youtube.
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I drink a protein shake every day for my late-morning breakfast but that's just because I'm super lazy and don't want to make myself real food lol. You don't NEED a protein shake at all but I like them because it's super easy, and as long as I've had one, I'm pretty much guaranteed to get enough protein that day (I'm a meat eater as well). When I drink it has nothing to do with when I work out.0
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I’m 5 8 165. Eat 180-200g of protein with ease. I have two tubs of syntha 6. Taste great. Buts more for convience. I’d rather eat my calories. Feel fuller longer. But I like doing my calisthenics on fairly empty stomach. So a protein shake. Is simpler sometimes. But unless you a 300#. Muscle head. I don’t think it’s necessary0
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Not a big fan of protein shakes unless their free.0
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