why before training?
after training is the only time i see the use for it.
if your going to drink a whey protein shake only one time, then before training is the best time to do it. it prevents your body from using muscular proteins for fuel. which is the most anabolic way to workout. without a high level of complete protein circulating in the blood, the body will resort to breaking itself down during training. if you can prevent this.. its most desireable.
the human body cannot, even in juicers, synthesize protein at a high enough rate to utilize all of the aminos that will be in the blood stream as a result of drinking a predigested whey shake.... think about how much whole food you would have to eat in order to get 20-40 grams of protein into the blood stream at one time.. that would be a copious amount of food.
so why would we EVER need to use whey...sinc protien is a building nutrient, and whey provides WAY too many building blocks WAY too fast...and after a very brief period of time they leave the body.. because in the case of whey protien, we dont want to use it for protein synthesis..we want to use it as a source of energy!! (or to quickly jump out of catabolism)
during a workout it is ineviteable that our bodies will signal the breakdown of proteins.. but if we supply a big amount of protein in the blood stream, we prevent the body from breaking itself down.
big time anabolism going on here...we could actually be BUILDING muscle IN the gym..we dont even have to wait untilll we get done working out!!
post workout you only need to supplement with bcaa's...because that is what is going to be depleted from your amino acid pool during training..and they are vital for protein synthesis. so once you replenish those bcaa's, you now have useable protein in sufficient amounts within yoir body..so immidietly post workout its best to head straigt to the whole food. even with the quickest digesting whole food..egg whites.. its going to be 45 mins before those aminos start to trickle into the blood stream. so if you dirnk a whey shake post training....then wait 60-90 minutes to eat your post training meal... by the time you eat that meal your whey is no longer going to be active in the body (like i said...60-90 minutes of activity for whey proteins..)..so you are making your body starve on protein for at LEAST 45 mins..and thats if you eqt egg whites post workout. if you are drinking whey, waiting an hour, then eating chicken..your making your body starve for HOURS!
what is your body doing during that time of protein deprivation... a time post-workout when issue repair is greatly enhanced... well its eating its own muscle tissue...
so drinking a whey shake before your workout is key to prevent muscle breakdown during the workout... and you need to hit up whole foods immidietly post workout.
now, whey can be a great addition to the post workout whole food meal..esp if its chicken or steak..because they do take a while to digest and you would still encounter some time of starvation even if you ate them during your last set...because the pre-workout protein will be gone within a half hour of ending your workout.
there you go bro.... if you take the time to read all of that, and weed through my horrible spelling and grammar... you will have learned some good shit!!