How important is the post-workout protein?

Care to point to a single study that doesn't use fasted endurance athletes? Not even remotely relevant for weight-training in a fed state.

Post workout nutrition is a heavily studied area. If you can't find a single study that doesn't use fasted endurance athletes then you didn't search very hard. Regardless, no study is perfect and you can always find some fault if you look hard enough. So instead of taking the easy road by just criticizing the studies posted by others, why don't you actually support your own point for a change?

LOL

The burden of proof is on the person making the claim. YOU are the one claiming that it's important. YOU are the one that needs to support the claim. Appeals to authority (especially when that authority is a nutjob who makes his living selling this ****) don't count.

There have been literally thousands of studies (most funded by supplement companies) and not a single one that I've seen has used protocols relevant to fed trainees.

Ingestion of amino acids after resistance exercise has been shown at many different time points in several studies to stimulate increases in muscle protein synthesis, cause minimal changes in protein breakdown and increase overall protein balance. It has not been conclusively determined what time point is optimal. Similar changes have been found for studies that have administered amino acids alone or with carbohydrate immediately upon completion of an acute exercise bout, 1 h after completion, 2 h after completion and 3 h after completion. Interestingly, ingesting nutrients before the exercise bout may have the most benefit of all the time points.

http://www.springerlink.com/content/t067456j53773760/fulltext.html

Just from a practical standpoint, if you drink a protein shake (and lets take this to the extreme for argument's sake) immediately before your workout, what happens to that protein in the time it took you to work out?

Just from a practical standpoint, if you drink a protein shake (and lets take this to the extreme for argument's sake) immediately before your workout, what happens to that protein in the time it took you to work out?

Wouldn't it depend on the type of protein shake? I would think that a 100% Whey or Hydrolized Whey would digest faster than a Casein or Egg protein mix.

Nice post Acg.

Dr. John Berardi posted his own work with Intermittent Fasting on his site PrecisionNutrition.com.

My personal opinion, just as a thinking human being, not a pro (disclaimer for any internet ragers out there lol) is that for the regular person, doing normal workouts and not massive endurance exercise or strength training (and eating) for extreme results is that it isn't all THAT important at the end of the day. But: Is it optimal? Science seems to say so (at the moment anyway....) at least for optimal muscle growth. Sure, it may be better, but will it completely *negate* your results as long as you are eating the proper amount within your 24 hour period anyway? Probably not enough that a regular joe/jill would notice. I would say goal 1 is to get your intake correct and clean over a 24 hour period first. Then, if you want to get even fancier or more optimal, then make sure you get your protein post-workout.

I'm still working on the daily aspect of it. I do keep proper timing in mind though if I can schedule my life/calories that way. Note: It is probably also true that the more of an athlete you are and the more you are doing that break down muscle tissue, the more efficient your body is likely at doing that and then timing may well be more important than to a straight beginner or intermediate just attempting to improve their health. Similarly the elderly have shown to do better having a good majority of their protein at one time.... humans are so variable, it would make sense that there would also be variables on what is best for which type of athlete and level of punishment the body is enduring during training.

Just my opinion though. I could be wrong. I just try to take all the info out there and make it workable for me at the end of the day, which for me is hard enough lol

Bump

For me this is more of a financial question more then anything, but nice to know if I don't go running to the kitchen or if there is some lapse in time I won't fall apart. If I don't have to waste money on bcaa or pr shakes I won't

i used to hammer protein after every workout felt like if i missed it my workout was for nothing back when i was in great shape in college........after i lost all weight and started lifting again and have gotten back in that shape....without taking anything at all pre or post.... ive noticed i've seen way better results now from getting my protein from a clean diet high in protein than i did taking suppliments....not as strong but more defined...could just be me.

The boys went CRAZY!!!! To the original poster: if you are anything like me, I'm doing good to remember my protein period...not to mention at a certain time of day Like all things, I'm sure it gets easier with routine and that you will learn what works best for YOUR body.
Boys...play nice

If you can put the flamethrowers down for a second and realise that no one has mentioned carbohydrates for post work-out with the protein. Don't you think assisting the absorbtion is a necessity?

Not at all.

Carbohydrates will assist in glycogen replenishment but in most situations, glycogen replenishment happens on it's own during your next meal which for most of us, will fall in between workouts and allow replenishment to happen on it's own course.

If you are an endurance athlete training in a circumstance that requires rapid replenishment, then absolutely.

I think I am not misquoting anything. It is literally the first thing out of his mouth. See here:
http://forum.bodybuilding.com/showthread.php?t=145332551

EDIT: I'll try to stop being an *kitten*.

Is that what he usually sounds like.....or is he doped up?