When to take whey shake

  • Posted by a hidden member.
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    Dec 23, 2011 7:33 PM GMT
    When I train my chest, I do biceps too or back I do triceps too. Today I did legs and triceps, so generally I do a big and a small muscle group each session, broken up by 20 min of abs in between.

    So, when to take the whey? Today, after the leg work, should I have taken a portion of my shake after finishing my legs? coz by the time i finish with abs and my smaller muscle group, I feel that my legs are no longer in that hypermetabolic state that requires the load of fast digestable protein (would have been about an hour since finishing legs).

    Or.... should I just carry on with the entire workout and have the shake after as I have been doing even if that means I dont get it in immediately after having finished my big muscle group for the day?
  • E_84

    Posts: 201

    Dec 23, 2011 9:31 PM GMT
    Ah, I think you might be dissecting this a bit too much. Whey proteins are for supplying muscles with protein and other nutrients the fastest way. Hydrolized whey is even a faster absorbtion because they it is broken down even more to a smaller surface area for better absorption and digestion: It may be used:

    1) 2 hours before to help power you through the workout but,

    Definitely

    2) Right after your workout is complete to replenish your muscles with nutrients that are utilized and to prevent your body from getting into/staying in a catabolic state.

    E
  • halfamazing

    Posts: 6

    Dec 23, 2011 11:45 PM GMT
    The bottom line is you want to have enough free amino acids in your system to (a) mitigate protein breakdown and (b) trigger protein synthesis to build that muscle.

    In fact, a bunch of essential amino acids is at least as effective as whey in putting your body back into repair mode after the mayhem called exercise. The single most important driver to get protein accretion going is leucine, and it's the main component of those preformulated 2:1:1 BCAA mixes you see in stores.

    Here's a practical recipe if you really want to optimize:

    Prepare a drink containing at least 15 g of BCAAs, have some immediately before your workout, and sip the rest during the session. In the example case, I would recommend downing what's left right after "finishing legs". Optionally include carbohydrates if that's your thing.

    Immediately following the workout, take a whey-BCAA-carbohydrate combo. Repeat after 1–2 hours. The sweet spot of protein dosage seems to be between 20 and 30 grams, so 20 g of high-quality whey and around 10 g of aminos should be near optimal.

    Amino acids and carbs act synergistically both in boosting protein synthesis and in replenishing muscle glycogen stores, so it's a very good idea to include a moderate amount of carbs in the post-workout shake, even if it will slow down the absorption of the protein a bit.

    There's interesting practical research out there for the scientifically inclined. If anyone asks I can provide some references about this stuff.
  • Posted by a hidden member.
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    Dec 24, 2011 12:06 AM GMT
    thanks guys for ur advice!! Halfamazing, brilliant scientific evidence based advise, always appreciated from a fellow scientist. x