Drink a protein shake before or after workout?

[chrisg]

I've heard to drink a protein shake 30 mins - 1 hr before your workout and then I've also heard to drink one 30 mins - 1 hr after your workout. Which is it? Or rather, if both, which one is more beneficial?? Thanks.

[Mick33]

  I am lifting my first weights by 5:50,6:00 a.m. So, about 1 hr.or 45 minutes before I go I do drink a shake consisting of 40g of protein. When I am finished lifting I slam another 40g. I also have some real food before and about 1 hour  after as well. I feel all of it is beneficial.

[The True Adonis]

I've heard to drink a protein shake 30 mins - 1 hr before your workout and then I've also heard to drink one 30 mins - 1 hr after your workout. Which is it? Or rather, if both, which one is more beneficial?? Thanks.

Neither.  It is not going to matter one way or the other.

[jmt1]

Neither.  It is not going to matter one way or the other.

lol...


always have a post workout shake asap after training...the most critical nutritional period for muscle growth is the postworkout meal.

you also want to make sure the shake has the proper ingredients to take advantage of the post workout window of opportunity.

50g protein...hydrolyzed whey is the best
80-100g simple carbs....depending on your bodyweight and if your in a bulking or cutting phase...glucose/dextrose powder
use plenty of water

for an even better shake you can add some creatine, glutamine, bcaa, and vit c.

[pushinweightwi]

I think it matters but does not have to bee a shake.  As long as you eat some carbs and protein after working out.

[jmt1]

I think it matters but does not have to bee a shake.  As long as you eat some carbs and protein after working out.

i disagree...it does matter...the postworkout meal must be a shake...eating a slower burning form of protein like chicken or beef postworkout is missing the mark completely... it is impossible to take advantage of the post-workout window with a protein food source that will take 2 hours to hit your bloodstream.

you also want to stay far away from any fat and fructose sources postworkout... fructose will not replenish muscle glycogen but instead will replenish liver glycogen...  and fat intake severely delays digestion because it  metabolically requires so many more processes to break down.

[Minihulk]

 How does this sound for a post workout shake?

       2 scoops ON whey hydrolized protein
       1/2 banana
       5 cherries
       5 grams creatine micronized
       8 ounces of water...

[jmt1]

 How does this sound for a post workout shake?

       2 scoops ON whey hydrolized protein
       1/2 banana
       5 cherries
       5 grams creatine micronized
       8 ounces of water...

the hydrolized whey and 5g creatine is on point...lose the fruit and mix in 80-100g glucose/dextrose powder instead...i would also add more water.

[Minihulk]

80-100g glucose/dextrose powder!!!


  As do you mean table sugar or what....

[jmt1]

yes...you wanna get that abrupt insulin burst.

the general rule of thumb is 5g simple carb per 10lbs bodyweight...i would cut that down to 2.5g if your in a cutting or pre contest phase.

check out protein factory.com you can pick up some maltodextrin pretty cheap...

http://proteinfactory.com/store/product_info.php?products_id=37&osCsid=956f9de09941d6129b00bf45d34314c4

[Princess L]

  As do you mean table sugar or what....

Sucrose (table sugar) is roughly 1/2 fructose 1/2 glucose.  Dextrose/glucose (same thing) would be a better option.  It's cheap.

[Minihulk]

   
  In dextrose isnt the sugar levels equal to carbs....like 35g sugar is 35g carbs so using that wont it cause you to gain a lot of fat if your usin 70g of dextrose for a post work out shake...

[chrisg]

Sucrose (table sugar) is roughly 1/2 fructose 1/2 glucose.  Dextrose/glucose (same thing) would be a better option.  It's cheap.

Princess L, do you know where I can find a bag of dextrose like the one pictured there? I've never heard of this. Also, where might I find a place/site to purchase maltodextrin or is that the same as dextrose?? Thanks.

[Princess L]

Princess L, do you know where I can find a bag of dextrose like the one pictured there? I've never heard of this. Also, where might I find a place/site to purchase maltodextrin or is that the same as dextrose?? Thanks.

Dextrose and maltodextrin can be found at any brewing supply store since they are used in beer making.   Very cheap ($1.00-1.50/lb).  The dextrose "pictured" can be found at nutritional supp. stores, but is usually a lot more $$$/lb  In the overall "big picture" the difference of having one over the other post w/o is negligible.  You may want to go with a 50/50 "blend" (your own mix) for taste.  Dextrose is really really sweet.

[MidniteRambo]

Question: Drink a protein shake before or after workout?

Answer:  Before, during and after.  The pwo shake is the one with simple carbs (dextrose, as elaborated in earlier posts).

[jmt1]

   
  In dextrose isnt the sugar levels equal to carbs....like 35g sugar is 35g carbs so using that wont it cause you to gain a lot of fat if your usin 70g of dextrose for a post work out shake...

no it will not cause you to gain fat...you have to remember what the purpose is of the simple carbs post workout.

after you train your muscle glycogen stores are depleted, cortisol levels are high, insulin sensitivity is increased...the simple sugar intake gives you that insulin spike and rapidly pushes the nutrients (protein,bcaa,creatine,ect)to your muscle receptors and into your muscles...you need to bring your body into a state of repair and growth asap.

[Minihulk]

apprecaite the info....just ordered 10lbs of NOW dextrose..cant wait to get it.... how much considering the fact that im 160lbs of dextrose should i take with my postworkout shake..

[jmt1]

the general rule is to be around 5g simple carbs per 10lbs bodyweight....i would start a little lower...around 60g of the dextrose with 40-50g of the whey....its very sweet and does take some getting used to.

[Princess L]

no it will not cause you to gain fat...you have to remember what the purpose is of the simple carbs post workout.

after you train your muscle glycogen stores are depleted, cortisol levels are high, insulin sensitivity is increased...the simple sugar intake gives you that insulin spike and rapidly pushes the nutrients (protein,bcaa,creatine,ect)to your muscle receptors and into your muscles...you need to bring your body into a state of repair and growth asap.

Plain and simple

[Princess L]

the general rule is to be around 5g simple carbs per 10lbs bodyweight....i would start a little lower...around 60g of the dextrose with 40-50g or the whey....its very sweet and does take some getting used to.

  That would be ~about~  3-1/2 tablespoons if  you don't have a scale.

[Faust]

the general rule is to be around 5g simple carbs per 10lbs bodyweight....i would start a little lower...around 60g of the dextrose with 40-50g or the whey....its very sweet and does take some getting used to.

Why so much whey prot? I don't see the point.
It'll only slow down the intake of your carbs. It will take 1.5 hours at least to digest all that whey, and it's probably too much for your body to use anyway.

Imo its probably better to have a good protein meal like 1 h in advance, so all the Amino Acids are ready for your muscles. Post-workout you'll need some protein, but your muscles won't use that much so fast. I'm keeping it to 10 g. After 1-1,5 hour up the dose.

[jmt1]

Hydrolyyzed Whey

  the peptides are actually by-passing the stomach and are being absorbed right through the small intestine and into the blood stream. Up to 80% of whey peptides can pass quickly through the stomach intact to be absorbed by the lower intestines. Small di-and tri-peptides are also absorbed faster than free-form amino acids. Regular whey protein has to be broken down into these peptides compared to the hydrolyzed which is already in a partial digestive state.The faster amino acids are absorbed, the faster protein synthesis can take place and an positive nitrogen state develops creating an anabolic condition.

[Lugar]

Now how about pre - I got some of the myoplex carb sense rtds....4g of fat, 30g of pro, 5 carbs.....decent preworkout formula?

[Minihulk]

How about some pixie sticks if i dont have the straight dextrose yet....

[Jr. Yates]

How about some pixie sticks if i dont have the straight dextrose yet....

haha sure.