Protein shake - when to drink relative to workout? Reps.

**Mr Beer** · 10-12-2005, 07:46 PM

I drink whey both before and after working out. About an hour before hitting the weights and about half an hour after.

Is this OK or is there a better time period to drink the the whey?

**Blap Blaow** · 10-12-2005, 07:51 PM

all depends.

What's your carb source pre-workout? If it's low GI (oats or something) the protein should be entering your system as you finish up your workout. In this case it's ok to wait a little before your next shake (but not ideal in my opinion). Also, it dosn't really matter what your carb source is post-workout; both high GI and low GI will work (although low GI is probably healthier in the long run)

If your carb source is high GI or non-existant pre-workout then I would recommend either

a) you switch to the above plan
b) you add some high GI carbs (dextrose/ maltodextrin) to your post-workout shake and have it immediately after your training.

**Blap Blaow** · 10-12-2005, 07:58 PM

something you should read

http://forum.bodybuilding.com/showthread.php?t=272067

**IRCRomeo** · 10-12-2005, 08:25 PM

My shakes go as follows:

One whey after I wake up.
One whey/creatine mix post workout.
One casein before bed.

**MantisShrimp** · 10-12-2005, 08:58 PM

I blend a thermogenic like Go/RFW, CEE, 2 scoops of whey, 1 scoop of dextrose, a half a cup of oats, and 2 bananas (sometimes blueberries mmmm) in a blender around 20 minutes before working out, and drink half the blender (about 1 pint) 15 or so minutes beforehand, and then I drink the other half during the workout. Whenever I get hungry after that (about 1 hour or so) I eat a bowl of oats with a scoop of whey, and maybe 6 or so boiled eggs with about half the yolks.

In other words, I like to get the caffeine/insulin spike before and during the workout because it helps me work out harder. Probably fights cortisol better too. Especially useful if you don't have time for a whole food meal beforehand.

**tbohacker** · 10-12-2005, 09:03 PM

It really depends, some people prefer to take them in the morning and pre and post workout some people do them pre workout and at night. I feel that if you are going to do one at night you dont need to turn around and have another in the morning, you morning protein should be coming from your breakfast. With that said i prefer to do one pre-workout about 30-45 minutes before then i take a weight gainer shake immediatey following my workout.

Good Luck.

**Johan.Liebert** · 10-12-2005, 09:04 PM

i drink whey before i work out and i wait 30 mins after my workout for my whey isolate or right after as well, so before and after.

**bodybuilder45** · 10-12-2005, 09:18 PM

Originally Posted by Mr Beer

I drink whey both before and after working out. About an hour before hitting the weights and about half an hour after.

Is this OK or is there a better time period to drink the the whey?

if you eating an hour before weights, whey may not be your best option. you should go with a whole food source that is slower digesting. whey is absorbed faster and because you are drinking it an hour before, you may go into a catabolic state while training. also, you wanna hit the whey protein as soon as you can after a workout. the sooner the better, to turn on the anabolic switch. at this time, your body will be very sensitive to insulin so make sure to include a good dose of carbs (i prefer a 2:1 ratio with high GI carbs to whey). ive read that theres a 90 minute window to where you should be feeding your muscles that fast acting protein and carbs to enhance recovery. you might wanna consider taking in the PWO sooner when you are finished. an hour and a half is pushing it.

**Mr Beer** · 10-13-2005, 08:15 PM

Thanks guys, you are all repped except MantisShrimp, because I can't hit you again yet. Don't worry, I'm sure I'll end up hitting you again soon

So the consensus is to drink the whey protein:

Pre workout - 1/2 hour or less before exercise
Post workout - 1/2 hour or less after exercise

Correct?

**bodybuilder45** · 10-13-2005, 09:05 PM

Originally Posted by Mr Beer

Thanks guys, you are all repped except MantisShrimp, because I can't hit you again yet. Don't worry, I'm sure I'll end up hitting you again soon

So the consensus is to drink the whey protein:

Pre workout - 1/2 hour or less before exercise
Post workout - 1/2 hour or less after exercise

Correct?

this is correct. make sure to throw some carbs in at these times as well.

**BlueBayou** · 10-13-2005, 11:50 PM

Don't forget the carbs! If a single source is used, carbs are more important to anabolism pre and post workout than protein! Both together, in a ratio about 2:1 carbs-to-protein, are best pre and post. If using whey and a carb source: ~30 min pre and immediately post.

**Th0mpz** · 10-14-2005, 01:50 AM

Originally Posted by IRCRomeo

My shakes go as follows:

One whey after I wake up.
One whey/creatine mix post workout.
One casein before bed.

why dont u take creatine pre workout?

**vja2000** · 10-14-2005, 02:30 AM

Originally Posted by Mr Beer

Thanks guys, you are all repped except MantisShrimp, because I can't hit you again yet. Don't worry, I'm sure I'll end up hitting you again soon

So the consensus is to drink the whey protein:

Pre workout - 1/2 hour or less before exercise
Post workout - 1/2 hour or less after exercise

Correct?

One thing no one has considered here before answering this question is the length of the workout; there is a world of difference between a 30 minute routine and a 90 minute routine, as to what you should take, how much, and when. And, the stress factor plays a role, as well; 60 minutes with a rubber band while watching Fox News is not the same as dry heaving after a set of squats.

Assuming a hard, 1-hour routine, this is what works extremely well for me (keep in mind I'm 47-years-old):

_____________________
Taken immediately before hitting the weights

20 grams Whey with water
5 grams creatine with water (mixed with whey)
200mg Alpha Lipoic Acid
20-30g Complex carbs (2-3 slices whole wheat bread)

_____________________
Taken immediately after workout

5g liquid BCAA's in water
3 grams Glutamine

_____________________
Taken 20-30 minutes after workout

20 grams Whey with water
5 grams creatine with water (mixed in whey)
200mg ALA
40 grams simple carbs (usually honey)

ALA is an antioxident that enhances creatine, glucous, and amino acid uptake into the muscle cells. This strategy has worked great for me. I may not always feel like working out, but with this mix, I ALWAYS have the energy and stamina to get through my routines whether I feel like it or not. Though you didn't ask, I also use a pre-workout mix taken approx 1-hour before I workout, as well; Caffiene, Tribulus, DHEA, and Arginine...

Vince

**simonsmart** · 10-14-2005, 03:47 AM

you guys say carbs to protien 2:1.

what does this mean.
is that like having a protien shake and a average sized banana ??

what do you guys usually have as your carbs source post workout?

**Andrew69** · 10-14-2005, 04:31 AM

Make sure you get your pre-wo shake in!
It is FAR more important than many people realise.
Ive got a study here somewhere that shows an almost 300% increase in AA uptake by the muscle if the Pro/CHO shake is taken before a workout compared to a shake taken post-wo.

**Steve_W** · 10-14-2005, 05:02 AM

Originally Posted by Andrew69

Make sure you get your pre-wo shake in!
It is FAR more important than many people realise.
Ive got a study here somewhere that shows an almost 300% increase in AA uptake by the muscle if the Pro/CHO shake is taken before a workout compared to a shake taken post-wo.

Mind posting/linking me? I was looking for that for something earlier, haven't bothered to cruise pubmed yet

**Mr Beer** · 10-15-2005, 01:05 AM

Again, thanks everyone for your input. I have repped as far down the thread as I can, can't do anymore until tomorrow.

This is what I will be doing, based on what I currently eat and tweaked for the timing suggested. Note - I always get a pre- and post- shake in, mainly because everyone seems to think one or other of them is the really important one, I figured I may as well play it safe and do both.

Lentil and chicken curry: finished 1 hour before workout
Pre-workout whey: half an hour before workout
Post-wokout whey: 25 minutes after workout
Post-workout carbs: 100 grams boiled brown rice, eaten at same time as whey

**Andrew69** · 10-20-2005, 11:59 PM

Originally Posted by Steve_W

Mind posting/linking me? I was looking for that for something earlier, haven't bothered to cruise pubmed yet

No problems, here you go!

Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise.

Tipton KD, Rasmussen BB, Miller SL, Wolf SE, Owens-Stovall SK, Petrini BE, Wolfe RR.

Department of Surgery, University of Texas Medical Branch, Galveston, Texas 77550, USA. ktipton@utmb.edu

The present study was designed to determine whether consumption of an oral essential amino acid-carbohydrate supplement (EAC) before exercise results in a greater anabolic response than supplementation after resistance exercise. Six healthy human subjects participated in two trials in random order, PRE (EAC consumed immediately before exercise), and POST (EAC consumed immediately after exercise). A primed, continuous infusion of L-[ring-(2)H(5)]phenylalanine, femoral arteriovenous catheterization, and muscle biopsies from the vastus lateralis were used to determine phenylalanine concentrations, enrichments, and net uptake across the leg. Blood and muscle phenylalanine concentrations were increased by approximately 130% after drink consumption in both trials. Amino acid delivery to the leg was increased during exercise and remained elevated for the 2 h after exercise in both trials. Delivery of amino acids (amino acid concentration times blood flow) was significantly greater in PRE than in POST during the exercise bout and in the 1st h after exercise (P < 0.05). Total net phenylalanine uptake across the leg was greater (P = 0.0002) during PRE (209 +/- 42 mg) than during POST (81 +/- 19). Phenylalanine disappearance rate, an indicator of muscle protein synthesis from blood amino acids, increased after EAC consumption in both trials. These results indicate that the response of net muscle protein synthesis to consumption of an EAC solution immediately before resistance exercise is greater than that when the solution is consumed after exercise, primarily because of an increase in muscle protein synthesis as a result of increased delivery of amino acids to the leg.

Publication Types:
Clinical Trial

PMID: 11440894 [PubMed - indexed for MEDLINE]

"PRE (209 +/- 42 mg) than during POST (81 +/- 19)"
Thats a 258% increase in phenylalanine uptake!

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