Post Workout Shake = BAD!?? what the??

[Oz Enhanced]

Someone quoted this in the exercise forum and in a reply but no one seemed to comment on it. I couldnt find a post already about it but what is this ****?


Quote:
Myth: Consuming the drink immediately following the workout will elicit the greatest protein synthesis.

It’s amazing to see how more advanced, and often experienced, people behave in the gym when it comes to getting their post workout meal. Some guys even sit there, right after their last set, and slug back a drink! In fact I’ve even heard "as soon as the weight hits the floor" touted as the war cry for the hardcore. While this is actually a sub-optimal practice for muscle growth and recovery, not to mention borderline obsessive compulsive, it’s good to see their heart is the right place.

Comparing research that used drinks consumed immediately after a workout (Tipton et al., 2001) versus those ingested an hour after training (Rasmussen et al., 2000), the results are surprising: it seems that post workout meal ingestion actually results in 30% lower protein synthesis rates than when we wait! So every time we thought that we were badass for drinking "as soon as the weight hit the floor, we were actually short changing ourselves. Not a big deal, that’s why we read T-Nation. Let’s just learn, adapt, and move on.

http://www.t-nation.com/findArticle....le=05-096-diet


Any comments? I usually have my shake within 5 minutes of finished the weights and then a big meal 1 hour later.

[Joel]

Someone quoted this in the exercise forum and in a reply but no one seemed to comment on it. I couldnt find a post already about it but what is this ****?


Quote:
Myth: Consuming the drink immediately following the workout will elicit the greatest protein synthesis.

It’s amazing to see how more advanced, and often experienced, people behave in the gym when it comes to getting their post workout meal. Some guys even sit there, right after their last set, and slug back a drink! In fact I’ve even heard "as soon as the weight hits the floor" touted as the war cry for the hardcore. While this is actually a sub-optimal practice for muscle growth and recovery, not to mention borderline obsessive compulsive, it’s good to see their heart is the right place.

Comparing research that used drinks consumed immediately after a workout (Tipton et al., 2001) versus those ingested an hour after training (Rasmussen et al., 2000), the results are surprising: it seems that post workout meal ingestion actually results in 30% lower protein synthesis rates than when we wait! So every time we thought that we were badass for drinking "as soon as the weight hit the floor, we were actually short changing ourselves. Not a big deal, that’s why we read T-Nation. Let’s just learn, adapt, and move on.

http://www.t-nation.com/findArticle....le=05-096-diet


Any comments? I usually have my shake within 5 minutes of finished the weights and then a big meal 1 hour later.

Someone always has an "alternative" view on just about everything. MOST people are going to agree that PWO Shake ASAP is a very good idea.

lol @ thats why we read T-nation ...

[Oak the Toke]

http://www.t-nation.com/findArticle....le=05-096-diet


Any comments?

yeah, i completely lost focus once I saw that smokin blonde doing that one-armed dumbbell row. she needs a thorough spankin by yours truley.




now what was this about again?

[newequation]

T-nation is garbage.

[Jim K]

yeah, i completely lost focus once I saw that smokin blonde doing that one-armed dumbbell row. she needs a thorough spankin by yours truley.

ohhhh yeahhh!!!

[Bammy]

Quote:
Myth: Consuming the drink immediately following the workout will elicit the greatest protein synthesis.

It’s amazing to see...

...BULL ****

[Anssi Manninen]

While more research is needed, it is probably a good idea to consume fast-acting protein-carb drink both before AND after exercise.

[rkh_nz]

I usually jack up insulin levels with a bit of glucose mixed with creatine and taurine 1st thing after workouts..and maybe something sugary to eat aswel.
Then a light meal with a shake when im ready.. seems to work better than just a shake.

[Quintis Vindex]

if you are growing+making progress then I wouldnt worry.

<not going to stop drinking a protein shake in the car myself cause of an aritcle)

[bodybuilder420]

Simply put, there is more evidence out there to suggest otherwise. The rate of protein synthesis also relies heavily on not only the type of workout, but also the type of protein/CHO consumed after the workout (be it immediately or an hour after). So I would wonder if he's citing his references properly - so many people don't know how to read a pee-reviewed study it's scary. :-/

[jdiritto]

yeah, i completely lost focus once I saw that smokin blonde doing that one-armed dumbbell row. she needs a thorough spankin by yours truley.

what kind of woman worksout in apparel like that?!?!


































the kind I will marry <3<3<3

[Brandon23]

It's important to consume a post workout shake because they're rich in the ammino's your body needs to repair. Also a good idea to raise your blood sugar levels and replace electrolites after 1 hour.

[thanatopsis]

The rule as I understand it is "within one hour" after you are done lifting. The article does not dispute this fact, it merely suggests that you actually should wait until right around that hour PWO period to down the shake. This sounds reasonable to me since intense exercise is not exactly friendly for digestion due to the effects on the autonomic nervous system. Once you have had time to "calm down" so to speak your digestion is far more optimized to absorb the shake. I generally wait about 10 minutes and sip on the shake out until about 45 minutes PWO as I had not previously considered this... I think I will try waiting until 30 - 45 minutes out to start the shake (I'm in my car for an hour anyway).

[xven]

Well there is some truth to that. Personally, I think it is advisable to wait out about 15 min. before you consume anything. Simple reason being, blood flow isn't particularly great in the stomach, intestines and the rest of the digestive organs right after a workout, as most of the blood is diverted to the muscles to deliver oxygen, nutrients and whatnot. Also there is the whole process of switcing over to your autonomous nervous system which is responsible for digestion. So giving that little bit of time to have blood circulation back in the stomach and digestive organs, just might be a good idea. However, waiting an hour is ridiculous. 15-45 min. and it's all good.

[Jneves]

Simply put, there is more evidence out there to suggest otherwise. The rate of protein synthesis also relies heavily on not only the type of workout, but also the type of protein/CHO consumed after the workout (be it immediately or an hour after). So I would wonder if he's citing his references properly - so many people don't know how to read a pee-reviewed study it's scary. :-/

I'm confident he can read a peer reviewed study....

I agree with whomever said more research is necassary. Off hand I can't think of aany studies specificly comparing imediatly post workout to a one hour wait. Although the two studies he uses to draw his conclusion are very simlier so the conclusion definatly carries some weight.

full text:

http://jap.physiology.org/cgi/content/full/88/2/386

http://ajpendo.physiology.org/cgi/co...ull/281/2/E197

Personally I don't worry about it a whole lot... pre workout shake - drive to gym - workout - drive home - wait 15-20 minutes - consume PWO shake

[saku]

Well there is some truth to that. Personally, I think it is advisable to wait out about 15 min. before you consume anything. Simple reason being, blood flow isn't particularly great in the stomach, intestines and the rest of the digestive organs right after a workout, as most of the blood is diverted to the muscles to deliver oxygen, nutrients and whatnot. Also there is the whole process of switcing over to your autonomous nervous system which is responsible for digestion. So giving that little bit of time to have blood circulation back in the stomach and digestive organs, just might be a good idea. However, waiting an hour is ridiculous. 15-45 min. and it's all good.

It sounds convincing to me, but how come the directions on SizeOn says to drink durring your work out?

[Jsorb8997]

SizeOn has nothing to do with this...Creatine/Cell Volumization product.

[Joel]

It sounds convincing to me, but how come the directions on SizeOn says to drink durring your work out?

Can be used during or postworkout

During because it has a carb source for energy,among other things

[BigDaddyRob]

I like to drink a serving of whey immediately after my workout then another serving 30 min later. A big dinner comes about 30 min after that.