protein after or during workout?

[davg]

Question about protein. I make a shake after a workout, but some people drink it during the workout. Does that make sense? During a workout I usually just want water. A lot of people say that the result is better.

[Ken Skip Hill]

Question about protein. I make a shake after a workout, but some people drink it during the workout. Does that make sense? During a workout I usually just want water. A lot of people say that the result is better.

You will get a lot of different answers to your question. Personally, I do not advocate for using a regular protein drink while training. It takes too much work for the body to digest it while training and the process isn't very efficient relative to using something like EAAs or even the old-school approach of BCAAs. My advice is that using EAAs would be a better option because they will hit the bloodstream faster and be more effective than a regular protein drink.

Skip

[LKQSJH]

Scott Stevenson has posted information on this site about peri-workout nutrition if you want to look into the science behind it. When it comes to real world application, personally, I believe if your daily diet has adequate protein the benefits of perfect timing are so small it would not be noticeable. A lot of what you will read/hear about intra-workout shakes, people fail to mention (or assume others know) they are using additional things that shuttle nutrients and promote absorption during that time period.

Fwiw, right now I use 25g of carbs in my intra then have a whole meal about 60-90 mins post training. During times where I was trying to grow I put as many calories in my shake as I could tolerate without it having a negative impact on my workout. That is something depending on your goals and personal digestion will have to play with to see what works for you.

[CanadianOne]

I was always a fan of the shake during workout 60 grams of protein and 25 grams carbs seemed logical. After reading Scott Stevenson's book be your own coach I upped the macros on my shake big time. I now take 100 grams carbs 120 grams protein some protein being hydrolyzed for increased insulin release. In his book he says in full body workouts like DC the benefit of peri shake is the muscles worked first get nutrients immediately. Also the load of carbs causes insulin release triggering protein synthesis. So carb rich meal post workout is important too. Scott suggests lower carb on non training days so the insulin release should be enhanced after workout meal. I am no expert but this system has been giving me great results so I thought I would share.

[Ken Skip Hill]

I was always a fan of the shake during workout 60 grams of protein and 25 grams carbs seemed logical. After reading Scott Stevenson's book be your own coach I upped the macros on my shake big time. I now take 100 grams carbs 120 grams protein some protein being hydrolyzed for increased insulin release. In his book he says in full body workouts like DC the benefit of peri shake is the muscles worked first get nutrients immediately. Also the load of carbs causes insulin release triggering protein synthesis. So carb rich meal post workout is important too. Scott suggests lower carb on non training days so the insulin release should be enhanced after workout meal. I am no expert but this system has been giving me great results so I thought I would share.

I am glad this system is working for you and or that reason, I would definitely continue doing it. I am just surprised that you can take in that many calories and not feel distended and feel like shit while you train. I would be gassy and feel like puking. lol

Skip

[timmothysmith01]

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[JessieJim]

After. For recovery.