Protein shakes

  • tiger123

    Posts: 67

    Nov 11, 2014 5:06 AM GMT
    Hi all! Im curious is it okay to drink a protein shake during workout or is it advisable to drink it after a workout? What do you guys think? and where can i learn real facts about protein shakes :-)
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    Nov 11, 2014 7:42 AM GMT
    I wouldn't advise drinking it during ur workout. It doesn't really matter when you drink them. You don't really need them at all tbh. As long as your hit your grams of protein by the end of the day its all good regardless of the protein source.
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    Nov 11, 2014 9:21 AM GMT
    Before your work out you eat a minor bit of carbs. Carbs convert to sugars which are released into the blood stream slowly. Sugars give you energy, and if you have a touch more sugar in your body you will be able to push out a few extra reps, or sets.

    During the workout your muscles are being shredded, tore down, ripped apart - injured.

    After the work out and for up to 6 days later, the healing of your muscles are taking place.

    Since the human body tends to heal itself to be stronger at the point of injury to prevent injury again, what happens is the fibers/tissues of the muscles rebuild stronger, denser, bigger.

    It is during this rebuilding phase that the body requires the protein because muscle is constructed of proteins (amongst other things).

    Depending on your routine, and your goals, you would want to make certain all of your meals are higher in protein. That means eating more proteins (not just protein shakes). Most individuals who are building muscle mass want their proteins from lean sources like egg whites and skinless, boneless chicken breasts.

    Go to the local public library and ask the reference desk to show you where the exercise and diet shelves are. There are literally thousands of books that address protein, creatine, diet, workouts and all manner of things.

    Seriously set about reading those books, compare what they say to one another.

    No website actually covers the subject of nutrition in depth and detail. Most, sadly, have quick suggests and are selling products.

    There are many titles, and finding one that works well for you (as no two people are exactly identical) will mean research and experimentation. That means you will actually have to try different things.

    Some books will push you away from protein shakes, others will push you toward, them, others will tell you that you need to do X,Y,Z to optimize your protein intake, others will tell you that its A,B,C.

    Finding what works for you is going to be the hard part.

    Steer clear of the picture books and thin books.The thicker books with real text usually tend to tell the science, research and the 'why' this works over that.

  • HndsmKansan

    Posts: 16482

    Nov 11, 2014 12:42 PM GMT
    Review your nutritional requirements. You only need 12-24% of your caloric intake each day to be protein based and you certainly don't want to overdue it.

    I don't think you shouldn't have a protein shake, but I wouldn't make it a priority unless you really feel you need additional protein (after reviewing your diet) and I would probably drink it apart from your

    Also review the quality of your complex carbs and fats as well...all are important!
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    Nov 11, 2014 1:28 PM GMT
    verify for your self:
    If your prone to take a powered protein in your smoothy:
    whey protein is digested quite rapid, say 20 minutes or so you could take this right after or during your work out. There is another type of powdered protein casin that is slower to digest and could take this when you go to bed.

    either case you could add tofu or cottage cheese to the smoothy as a thickening agent. the smoothy stays thick w/o refrigeration. guys dont like tofu because its so processed.
  • Krispy1985

    Posts: 24

    Nov 11, 2014 2:52 PM GMT
    There is a study which says before is best. (Link below)

    I split my shake and drink half before and half after, best of two worlds, not my idea, I do pretty much everything ergo log tells me.

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    Nov 11, 2014 5:05 PM GMT
    tiger123 saidHi all! Im curious is it okay to drink a protein shake during workout or is it advisable to drink it after a workout? What do you guys think? and where can i learn real facts about protein shakes :-)

    Within ten minutes after for max benefit. I find as an
    old guy that a bit of nutrition prior to a workout really helps. Not enuf that blood is redirected to the stomach .
  • Destinharbor

    Posts: 5219

    Nov 11, 2014 6:11 PM GMT
    Ya, protein immediately after is the old rule. Some carbs, fat and I like creatine and stimulants before. Water during. There is a school of thought that says it really doesn't matter when you ingest all the stuff you need so long as you get the right amount daily. But right after can't hurt. I wouldn't drink it while working out. Too heavy in the stomach.
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    Nov 11, 2014 11:04 PM GMT
    I learned the following a trainer I worked with who knows more about nutrition than most, and who has discussed this with scientists. I also heard this from others, plus contradictions. I can't guarantee any of this. Parts of the following are good for me, mainly taking whey protein isolate after my work out.

    Take a protein shake as soon as you finish (your last rep) of your work out, preferably immediately, or less than 45 minutes post work out. Protein taken 45 minutes or later after your workout purportedly will not matter any more than taking protein anytime, and will not show the benefits of the following.

    For a short period (ASAP, or less than 45) immediately after your last rep of your workout, your muscles are most responsive to healing, which assists growing, that is provided protein. Whey protein isolate digests fastest and is preferred for this type of use, as contrasted with taking proteins that digest slower (the best of which are food such as lean meats, fish, eggs, so forth). Whey protein concentrate (right word?) is not slow, but digests slower than whey protein isolate. Casein (best is cottage cheese), I am told, sticks together and forms a...glob...of casein protein in your stomach, so it digests slowly over hours. Casein protein is not what to take post work out, if following this system.

    You can add carbs (if good for your body make up, condition and goals) which digest quickly but not garbage like candy bars. Check your labels to find the right amount of carbs from whole organic juice (blueberry, raspberry, so forth) that does not contain added sugar. Or eat an apple, or half of an apple, or unsweetened applesauce is easy and quick. (Nutritionists and scientists can argue about these carb details, sugar, and this whole subject.) I have been told to leave out fat (good fat) from this immediately after work out shake, so it does not slow down the digestion of the protein. I used to add almond butter or eat a lot of almonds because I wanted the nutritional balance and quick though not that quick digestion (for blood sugar and insulin health). I do my post work out shake and nutrition differently today, though I still take my when protein isolate as part of my protein, to get nutrition fast to my muscles post work out.

    A small amount of protein, carbs, good fat an hour before your work out will give you balanced nutrition for energy.

    I have heard of people drinking protein during work outs, which I would think is good and bad for the reasons discussed by others. Gives your muscles more healing power at a peak time, though pulls some of your blood from your body and muscles to your stomach to digest. Drinking water during your work out is important.