When is the right time to drink a protein shake?

I don't think this debate will ever end really but to be honest which eer you do, you probably wont notice significant differences in recovery/LBM gains etc.

Tipton et al (2001) showed that a drink containing amino acids and carbohydrates taken before a bout of resistnace training actually led to a significantly greater uptake of amino acids into the muscle than if the same thing was taken post workout.

To make use of greater nutrient absorbtion you may emply multiple shakes which doesnt have to be particularily expensive. It is most likely you are paying way over what you could be, check my Sig. for details.

Taking a BCAA solution with dextrose either immediately before or during your workout and then having a Whey concentrate drink after with mixed GI carbs say dextrose and maltodextrin could give you the best of both worlds.

Koopman et al (2005) also showed that adding extra Leucine to a protein and carbohydrate drink will stimulate a greater amount of protein synthesis than simply adding more protein to a Pro + CHO drink. This is thought to be becuase Leucine seems to independantly stimulate PS regardless of a stimulus.

HTH

Martin

Hi all,

Nutrition is not my strongest area but i seem to remember reading about the role of fats and CHO acting as carriers into the system, and that the absence of of certain types of fats and CHO can result in much of the taken supplement passing through the system.

Martin or Alan have you looked into this theory? ifso would be interested in your thoughts.

Thanks
dan

Whats happened to eating whole foods with adequate macro and micro nutrients pre and post trainng? Do we really need to depend on supplmenetation to get the best out of recovery?

Hey Alex,

I agree if you can stomach it, but personally I eat before and then cannot really eat for around 1-2 hours after training. I find that if I get my solid diet basically right I can get good improvements if I have a shake within 30mins of finishing in the gym. I do try and keep supplements to a minimum though.

Dan,

I havent heard of this in particular. Any idea of the systems the CHOs and fats where acting on? I have recently heard the idea of only consuming fat and protein post workout but this is mainly only touted by companies who will benefit from it e.g. UDOs

Alex - The studies I quoted only relate to protein and carbs as opposed to whey and dextrose. I agree whole foods are a priority but supplements can be of use if used effectively.

p.s. Dan, thanx for using Martin and not B....... :roll:

Hi alan;

Ive seen that you have mentioned that 140 g / day of protein consumption is the upper limit.

In your experience does this protein figure applys to pure athletes and would it differ from say a non-athlete?

Basically im trying to get a idea in terms of dietary protein and what people suggest non-athlete individuals should consume if there training at differring levels of intensity and frequency.

Any help or advice is greately appreciated.

Hi alan, thanks for the rapid respnse. :P
The advice is appreciated

Only athletes engaging in heavy resistance training will require more protein in their diet........

Exercise as in running, playing football etc etc does not increase protein turnover as far as I am aware. Prolonged exercise may even slightly decrease PS and degradation is not significantly affected unless in times of severe glycogen depletion :)

Significant strength gains can be made on very low protein intakes. Dietary protein intake above 1.8g/kg have not been shown to increase strength or LBM gains.

I could reference if you would like but I am in a rush.

Martin

p.s. for a non athelte 0.8g/kg will be fine.

What are your thoughts on consuming 7g/kg of a body mass that you want to reach? e.g. weighing 70kg and needing to be 84kg so consuming 588g (84kg x 7). I know of a prominant nutritionalist working with athletes who need to gain LBM so prescibes such high dosages of protein to gain that mass. Maybe the research does not show an increase in LBM with 1.8g/kg but the actual application of it has shown some startling results. I am aware that this will increase calorific intake but research cannot deny the fact that these guys have increased LBM with such a regime. These guys have a large training volume and intensity and are not body builders.

Would be interested to hear your thoughts - I have not formulated an opinion yet to deem this a necessary (or safe) method of increasing LBM or if it is more affective than other methods such as those mentioned earlier in the post.

I have heard of these kind of regimes but not 7g per kilogram! That is very high. I would personally still regard this as safe if I were honest but would never prescribe this. I just don't deem it to be neccessary to gain at possibly the same rate.....I work in lbs with this kind of stuff so possibly using somthing lke 2g/lb of what you WANT to achieve so say 370g.

With the new research of Leucine being an independant stimulator of PS some done by a friend of mine in america (Norton, L. 2005)....higher protein intakes may well help but research is never going to show us this due to the errors involved.

On a side note.......70kg up to 84kg...........thats a gain of 35lbs of muscle.....if they are doing this in anything less than the long term I wouldnt like to be the nutritionalist in question. :shock: :wink:

Finally, you mentioned the increased calorie intake with the regime, I still believe this is the MOST improtant thing that athletes do not manipulate enough to their advantage. Hormonal changes through periods of over and undereating can be used very effectively.

martin

p.s sorry if the post was a little disjointed, its 1.40am :cry: