Protein 30 mins after training...Fact or Myth

[Latissimi]

I've often heard that you must consume your protein within 1/2 hour of training to ensure it repairs the muscle as fast as possible or something etc... Is this really necessary or a myth? If I consume my main 60g protein shake 3 hours after training (I would've had a source of carbs in the meantime such as pasta, bread etc...) is that still OK? All replies will be appreciated

[AlwaysTryin]

Myth

You don't need a shake at all, why not eat meat with your pasta etc

[Jhemre]

Myth...

[BDeblo]

http://forum.bodybuilding.com/showth...hp?t=123915821

[peanut-butter]

Read what Alan says, then read it again.

Read this post, then read it again - it should answer your question:

http://forum.bodybuilding.com/showth...#post774081783

[rand18m]

I won't go so far as to say it's a myth, but it is certainly controversial in the scientific community and for the purposes of the vast majority of people on this site and in gyms around the world, if there is any merit to the idea, it's so small as to be of no consequence whatsoever. If you are an unusually large professional bodybuilder with, shall I say, an inordinate amount muscle on your frame, could it help some, well many of them think so.

Bottom line is just like stated in AA's sticky linked to you above, it's way down the list of importance if it makes any difference at all, and is not worth sweating. So have some PWO nutrition if it makes you feel better after a hard workout and for no other reason. Often I do, cause I'm hungry!!

[Mr_Aryze]

Hercules

[vegravelsesnatt]

I've often heard that you must consume your protein within 1/2 hour of training to ensure it repairs the muscle as fast as possible or something etc... Is this really necessary or a myth? If I consume my main 60g protein shake 3 hours after training (I would've had a source of carbs in the meantime such as pasta, bread etc...) is that still OK? All replies will be appreciated

There are many variables involved, the main one is that everyone is typically already in a post-prandial state post training. Some studies do suggest that whey protein supplementation enhances lean mass gains vs control groups, but often times the study participants diets are lacking in protein.

At the end of the day, if you're not training fasted, and you're eating enough protein on a daily basis, you should be fine.

[PBateman2]

Very mythological....

[Tommy W.]

It depends on your protien consumption overall and especially what you've had in the hours leading up to the training session. If you're getting your 1 grm per lb a day it really doesn't matter that much. Protien doesn't magically disappear from your system before you go workout.

[rand18m]

The theory behind post workout timing gets mixed up by most, mainly because of the influence of supplement companies trying to sell protein powders.

The theorized benefit, if any, comes from inducing a more anabolic hormonal milieu in the blood stream and making certain that amino acids are available. If that actually promotes a gain in muscle mass it has yet to be seen in any significant form. Does it work, could it work? Well maybe so, but the measurable difference thus far would be so small as to make little difference to body composition outcomes. Recovery for athletes! Well now that's a different subject, a subject that has nothing to do with a nutrition forum on BB.com.