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Protein before, during, or after workout?

E

enwar3

Golden Member
I've always taken my protein after working out but I hear a lot of people passing around word that you should drink some before you work out too. Any benefit to this?
 
If I were going to drink anything before my workout it would be some sort of energy booster, like caffeine or something.
 
Taking in protein(+carbs) right after (as in minutes) an intense workout is widely regarded as a good approach to promote muscle development and healing. Many newer studies are showing protein uptake and translation is greatly improved from taking in protein before the workout as well. Google "protein intake before workout"

Simple answer: Many advise that it's good to have a small amount of protein + carbs directly before and after a workout. This needs to coincide with a proper diet as well and protein intake that is customized for your protein demands (mass, workout, muscle repair).

 
Originally posted by: dakels
Taking in protein(+carbs) right after (as in minutes) an intense workout is widely regarded as a good approach to promote muscle development and healing. Many newer studies are showing protein uptake and translation is greatly improved from taking in protein before the workout as well. Google "protein intake before workout"

Simple answer: Many advise that it's good to have a small amount of protein + carbs directly before and after a workout. This needs to coincide with a proper diet as well and protein intake that is customized for your protein demands (mass, workout, muscle repair).
Click to expand...

When I was going for a bulk, I would drink half of my protein shake before, and half after. (~60g protein total).
 
wow 60g in 1 shake? That's like 3 steaks in a blender 😛

What was your total daily intake? I do about 1.6g / kg (120grams for my weight). I have to admit I am not really exact nor serious about it all. I just do what feels right. I focus more on sports then weight training.
 
Originally posted by: dakels
wow 60g in 1 shake? That's like 3 steaks in a blender 😛

What was your total daily intake? I do about 1.6g / kg (120grams for my weight). I have to admit I am not really exact nor serious about it all. I just do what feels right. I focus more on sports then weight training.
Click to expand...

Well, when I was bulking, I was on a 40/30/30 proportion (carbs, fats, proteins) taking in 3.3k calories a day. That left me taking in like 250g of protein a day. I would work out for ~1.5 hours including warmup and would be ready for the shake at the end again. I weigh(ed) about 150 while doing it. Got up to 160. Started at 140, but wasn't taking in as much protein at the beginning.
 
It also somewhat depends on the type of protein you are consuming. What most people consider "protein" involves typical whey or soy protein powder mixed with water, juice, or milk.

There are others that are good to drink partially with a workout, as well as after.
 
Try and eat some food before training. Say finish eating 60-90mins before training and eat as soon as you can after training. Remember the shake are a 'supplement' not a replacement when it's not easy to eat food (office, coming towards the end of the week and your running out of food).

Don't tell me you don't keep up your protein intake on your non training days?! BIG MISTAKE!!!

Koing
 
I typically have a protein shake about 20 minutes before and 20 minutes after a workout. I workout in the mornings and I can't handle solid foods that early so a protein shake is my only option. Each shake is about 2 scoops in water so around 50 grams of protein each. It also helps with taking my multi-vitamin and whatnot as I am not taking them on an empty stomach.

One thing to keep in mind though is that, while 100 grams of protein works for me you can easily puke the stuff up if your body isn't used to that much in such a quick succession or so early in the day. Kind of like me and solid foods. I am incapable of eating solid foods and then working out. Guaranteed pukage there...lol.
 
If you wish to supplement protein for a workout, do so shortly before (as in minutes) and directly after the workout. 1 example would be like half a protein bar before the workout, and a protein shake after. Studies show a much bigger benefit of taking in protein right before and right after a workout contrasting with taking protein 3 hours later. You can google it easily. Some source papers I have can't be linked since I am auto logged in on a university account. There must be lots of public reference material on those studies.

Regardless, I am a firm believer in moderation and common sense. Do what works well for you. If you can't eat solid food during that time, lactose issues, whatever, there are 20 different ways to get what you need, and what you "need" depends on the person.

 
Can't stand protein shakes. I typically buy a Bacon Turkey Bravo from Panera. Eat half 1 hour before the workout, the other half immediately after, with some beef jerky and fruit. Total generally comes to around 80g of protein. Not ideal for my weight (183 lbs), but I'm going more for functional strength than getting big/toned. That and the only anaerobic workouts I indulge in are push ups (with push up bars), pull ups, and rowing (which is also aerobic). I may look into doing muscle-ups once I build up more strength.
 
Prework out consists of 20g whey protein and some form of fruit. Fruit is a great carb pre-workout for energy. Post workout is really heavy, like 50g protein and 70g carbs. Quick digesting carbs immediately post workout. Someone moderate/slow digesting pre-workout. EFA's are good for pre-workout also (natural PB)
 
Personally, I've only taken a caffeine supplement before lifting, or some sort of a pre work out like nano vapor or no xplode before lifting, protein is always within 30-60 minutes after lifting for me.
 
According to Franco, you should eat something with energy in it (fruit is his suggestion) about 60-90 minutes before your workout, and something high in protein about 30 minutes before. That way your body has already started digesting the protein by the time you're working out.
 
I try to have 2 square meals usually breakfast & lunch prior to workout. I wait about 2 hours after lunch (sometimes eat lunch as late as 4pm) to workout, and then drink an Isopure shake (2 scoops of Isopure in water = 50g whey protein) directly afterwards.
 
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