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  1. #1
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    Protein shakes... better before or after workouts?

    Right now im taking my shakes after my workouts... but i always feel bloated. should i start taking them before? what do u guys think?
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    Registered User THE_TRUTH86's Avatar
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    i take 23g before with 40g slow digesting carbs, and 55g after with 50g medium digesting carbs (brown rice cakes)
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    If you take them before, you run the risk of feeling bloated during your workout.

    Stick to after.
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    You should have a protien + carb meal before and after your workout. Either or both of these meals can consist of a shake, or a solid meal would work just fine.

    Personally, I use a shake + oats + milk before and after workouts, because I work out first thing in the morning, and then get ready for work so time is a big issue. If I had more time I'd probably make at least one of those meals a solid meal.
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    I find it best to have a small balanced meal about 1 hour before workout and then hit a fast absorbing shake right after.
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    But it was suited. Tanulean's Avatar
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    20g protein + slow digesting carb before
    40g protein + fast digesting carb after

    example
    1 scoop + apple pre
    2 scoop + gatorade after

    It's funny because I actually feel bloated after my post-workout shake/carbs and feel fine with my pre-workout stuff.

    Edit:

    I also eat a pretty large turkey sandwich on whole wheat bread with low-fat cheese and very little mayo with a banana 2-3 hours before my workout. I feel energized the whole workout and never run out of energy.
    Last edited by Tanulean; 02-19-2009 at 11:14 AM.
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    Ignorance is bliss Mr. Solo Dolo's Avatar
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    Originally Posted by Wh][te Dev][L View Post
    I find it best to have a small balanced meal about 1 hour before workout and then hit a fast absorbing shake right after.
    awesome guys thanks
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    Originally Posted by sunngodd View Post
    You should have a protien + carb meal before and after your workout. Either or both of these meals can consist of a shake, or a solid meal would work just fine.

    Personally, I use a shake + oats + milk before and after workouts, because I work out first thing in the morning, and then get ready for work so time is a big issue. If I had more time I'd probably make at least one of those meals a solid meal.
    You need to get some simple or faster-digesting carbs in there since its in the a.m. and you need them to get some protein to your muscles asapz. Just adding a single piece of white bread + some jelly would do wonders post-workout for you, imho.
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    Originally Posted by Tanulean View Post
    20g protein + slow digesting carb before
    40g protein + fast digesting carb after

    example
    1 scoop + apple pre
    2 scoop + gatorade after

    It's funny because I actually feel bloated after my post-workout shake/carbs and feel fine with my pre-workout stuff.
    I don't think apples are slow-digesting. Brown rice or oatmeal would be better imo.
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  10. #10
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    Originally Posted by ShayThor1989 View Post
    I don't think apples are slow-digesting. Brown rice or oatmeal would be better imo.
    It's probably considered a medium ground since there's fiber and what not, but I get the majority for my carbs from my breakfast and whole wheat, banana from my lunch. I just eat the apple on the way to the gym.
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    Originally Posted by Tanulean View Post
    You need to get some simple or faster-digesting carbs in there since its in the a.m. and you need them to get some protein to your muscles asapz. Just adding a single piece of white bread + some jelly would do wonders post-workout for you, imho.
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    Registered User svillasenor's Avatar
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    This is actually why I love taking VPx NO Shotgun because it gives me a good pump at the gym, has a BCAA complex and 20g of protein. Then a good PWO shake after and I am good until breakfast. Breakfast is typically, well I don't really know it is always different, today it was a pbj and egg white omelet
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    Originally Posted by Tanulean View Post
    You need to get some simple or faster-digesting carbs in there since its in the a.m. and you need them to get some protein to your muscles asapz. Just adding a single piece of white bread + some jelly would do wonders post-workout for you, imho.
    If you're really in a semi-fasted state like in the morning, any protein and carb source is going to be utilized pretty quickly. The insulin response to ANY form of carbs is probably considerably higher than eating white bread or pure dextrose non-fasted when you have everything else in your system completely annihilating the validity of the glycemic index.
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  14. #14
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    Originally Posted by Ibballard View Post
    If you're really in a semi-fasted state like in the morning, any protein and carb source is going to be utilized pretty quickly. The insulin response to ANY form of carbs is probably considerably higher than eating white bread or pure dextrose non-fasted when you have everything else in your system completely annihilating the validity of the glycemic index.
    not to mention the insulin response from they whey
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    i drink muscle milk protein in milk post workout
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    I go pre/post for two reasons.

    Pre - the working out is forcing your blood to move nutrients to your muscles to respond to your exercising, a balanced protein shake gives your muscles what they need.

    Post - your body is in a sort of "damage" control for the first 30-60 minutes after your done working out and giving it more protein will help repair the tears in your muscles which is how you ultimately build muscle
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