Do you have to wait 30 min after workout?

[Mr.Lmnop]

Sorry, hella noob question but whatever. Do you have to wait? I have a home gym so i usually like to eat and drink my shake atleast 5-10 min after my workout. Is this okay?

Thanks. =)

[CuRReNcY]

Sorry, hella noob question but whatever. Do you have to wait? I have a home gym so i usually like to eat and drink my shake atleast 5-10 min after my workout. Is this okay?

Thanks. =)

yeah it doesnt matter 5-10mins is good

[ellingham_UK]

Sorry, hella noob question but whatever. Do you have to wait? I have a home gym so i usually like to eat and drink my shake atleast 5-10 min after my workout. Is this okay?

Thanks. =)

5 mins is okay 10 is pushing it abit, usually i cant wait to start drinking it, just remember to sip it over a 45 minute period so drink 1/3 every 15mins dont just gulp it down

[Mr.Lmnop]

5 mins is okay 10 is pushing it abit, usually i cant wait to start drinking it, just remember to sip it over a 45 minute period so drink 1/3 every 15mins dont just gulp it down

Sounds good. Thank you.

[ZestyT]

5 mins is okay 10 is pushing it abit, usually i cant wait to start drinking it, just remember to sip it over a 45 minute period so drink 1/3 every 15mins dont just gulp it down

um no...you drink it all as soon as you can..make sure to get in some carbs as well...

[LiftRightMeow]

yea i didnt know there was a certain time you needed to drink it..? is there?
I just drink mine right away
dont thnik it matter

[Noka]

You'll miss your anabolic window noooooo

[TXJ]

5 mins is okay 10 is pushing it abit, usually i cant wait to start drinking it, just remember to sip it over a 45 minute period so drink 1/3 every 15mins dont just gulp it down

Not sure if serious...

[watermelon_2001]

Just refuel after your workout. People worry so much over it, almost to the point of obsession, which is ridiculous. Just do it as soon as you can- common sense will tell you that leaving it ages to take your shake isn't a great idea for aiding recovery, but 10 minutes won't make or break you. And you don't have to sip it for 45 minutes... The idea of drinking a whey shake for anything longer than 5 seconds makes me want to gag

[ugmung]

Just refuel after your workout. People worry so much over it, almost to the point of obsession, which is ridiculous. Just do it as soon as you can- common sense will tell you that leaving it ages to take your shake isn't a great idea for aiding recovery, but 10 minutes won't make or break you. And you don't have to sip it for 45 minutes... The idea of drinking a whey shake for anything longer than 5 seconds makes me want to gag

so true. drink it as soon as you can, then worry about your next meal, no need to linger on the fact if you're hitting a target or not. 5min or 30min is not a bulleyes that's going to give you the biggest gains ever. just worry about the food you eat.

[ellingham_UK]

oh **** i forgot you cant say anything relatively scientific in the teen section without people calling it bull****, i should of given the simple answer of "it dont matter just drink it down and lift heavy brah" because thats so helpful. The reason for sipping it over a longer period is to maximize nutrient absoption and decrease fat gain, i'm just giving my advice i'm not forcing the OP to follow it. Oh and to the guy who said he would gag at the thought of sipping it, i use unflavoured whey with a malt/dex split in about 700ml of robinsons strawberry fruit juice, tastes like fruit juice just abit creamier kinda like what i imagine liquid campinos would taste like

[LiftRightMeow]

oh **** i forgot you cant say anything relatively scientific in the teen section without people calling it bull****, i should of given the simple answer of "it dont matter just drink it down and lift heavy brah" because thats so helpful. The reason for sipping it over a longer period is to maximize nutrient absoption and decrease fat gain, i'm just giving my advice i'm not forcing the OP to follow it. Oh and to the guy who said he would gag at the thought of sipping it, i use unflavoured whey with a malt/dex split in about 700ml of robinsons strawberry fruit juice, tastes like fruit juice just abit creamier kinda like what i imagine liquid campinos would taste like

any proof?
i doubt it makes much of a difference, if any at all.

[TheChase]

um no...you drink it all as soon as you can..make sure to get in some carbs as well...

This. It'll make your body go from a catabolic to an anabolic state (look it up) and the carbs help the body absorb the protein quicker (as far as i've understood it).

[ellingham_UK]

any proof?
i doubt it makes much of a difference, if any at all.

Research into PWO nutrition done by Adam Knowlden

Q: Why should the anabolic cocktail be tapered over a forty-five to sixty minute time
frame?

A: Research has pointed to increased recovery by intermittent consumption of
glycogen synthesis recovery drinks.This is due to the fact that both glucose availability and insulin concentrations determine the rate of glucose uptake in skeletal muscle.
Insulin stimulates glucose deployment by muscle cells through activation of glucose
transport (GLUT4 translocation) and stimulation of intracellular enzymes regulating
pathways for oxidative and non-oxidative glucose metabolism. Studies have proven the subsistence of a vital muscle revitalization porthole for both protein and glycogen synthesis.

[LiftRightMeow]

Research into PWO nutrition done by Adam Knowlden

Q: Why should the anabolic cocktail be tapered over a forty-five to sixty minute time
frame?

A: Research has pointed to increased recovery by intermittent consumption of
glycogen synthesis recovery drinks.This is due to the fact that both glucose availability and insulin concentrations determine the rate of glucose uptake in skeletal muscle.
Insulin stimulates glucose deployment by muscle cells through activation of glucose
transport (GLUT4 translocation) and stimulation of intracellular enzymes regulating
pathways for oxidative and non-oxidative glucose metabolism. Studies have proven the subsistence of a vital muscle revitalization porthole for both protein and glycogen synthesis.

yea, but where's the research? how did they test it, whom did they test it on, etc.
I bet that just chugging it and then eating an hour later is just as good.

doubt it makes much of a difference

it's kind of like how people say squatting increases your test levels - so little that it doesn't matter
btw, can u find any more of an abstract explanation...seriously

[ZestyT]

oh **** i forgot you cant say anything relatively scientific in the teen section without people calling it bull****, i should of given the simple answer of "it dont matter just drink it down and lift heavy brah" because thats so helpful. The reason for sipping it over a longer period is to maximize nutrient absoption and decrease fat gain, i'm just giving my advice i'm not forcing the OP to follow it. Oh and to the guy who said he would gag at the thought of sipping it, i use unflavoured whey with a malt/dex split in about 700ml of robinsons strawberry fruit juice, tastes like fruit juice just abit creamier kinda like what i imagine liquid campinos would taste like

actually "just drink it down and lifty heavy brah" is fairly decent advice..despite the meat head context of it.....fat gain is only going to happen in over abundant caloric surplus when your body doesnt need the extra calories to repair the muscles and build lean mass. I dont "race" home persay after a workout, but im generally getting in my pwo-shake (50 grams of protein...2 cups of milk along with that on bulk..so more like 70... along with creatine and a banana) 15 mins after lifting. Its an important meal and your body needs those calories...not only did you just burn around 300-500 cals (ive got a bodybugg and i burn 600 on a leg day in just a lil over an hour..ouch) but you have to replenish what you lost, and eat more after that in order to stay anabolic.

Research into PWO nutrition done by Adam Knowlden

Q: Why should the anabolic cocktail be tapered over a forty-five to sixty minute time
frame?

A: Research has pointed to increased recovery by intermittent consumption of
glycogen synthesis recovery drinks.This is due to the fact that both glucose availability and insulin concentrations determine the rate of glucose uptake in skeletal muscle.
Insulin stimulates glucose deployment by muscle cells through activation of glucose
transport (GLUT4 translocation) and stimulation of intracellular enzymes regulating
pathways for oxidative and non-oxidative glucose metabolism. Studies have proven the subsistence of a vital muscle revitalization porthole for both protein and glycogen synthesis.

not sure who this adam knowlden is, and im sure his point does have some validity to it (although it seems he is talking more about glycogen stores)...but as far as tested countless of times, your body needs that nutrition quickly....that being said, on a cut i dont think its going to matter as much...just get in your protein at least because your goal is just to be catabloic


lift hard
-TJ

[LiftRightMeow]

actually "just drink it down and lifty heavy brah" is fairly decent advice..despite the meat head context of it.....fat gain is only going to happen in over abundant caloric surplus when your body doesnt need the extra calories to repair the muscles and build lean mass. I dont "race" home persay after a workout, but im generally getting in my pwo-shake (50 grams of protein...2 cups of milk along with that on bulk..so more like 70... along with creatine and a banana) 15 mins after lifting. Its an important meal and your body needs those calories...not only did you just burn around 300-500 cals (ive got a bodybugg and i burn 600 on a leg day in just a lil over an hour..ouch) but you have to replenish what you lost, and eat more after that in order to stay anabolic.



not sure who this adam knowlden is, and im sure his point does have some validity to it (although it seems he is talking more about glycogen stores)...but as far as tested countless of times, your body needs that nutrition quickly....that being said, on a cut i dont think its going to matter as much...just get in your protein at least because your goal is just to be catabloic


lift hard
-TJ

remind me to rep you

[ellingham_UK]

actually "just drink it down and lifty heavy brah" is fairly decent advice..despite the meat head context of it.....fat gain is only going to happen in over abundant caloric surplus when your body doesnt need the extra calories to repair the muscles and build lean mass. I dont "race" home persay after a workout, but im generally getting in my pwo-shake (50 grams of protein...2 cups of milk along with that on bulk..so more like 70... along with creatine and a banana) 15 mins after lifting. Its an important meal and your body needs those calories...not only did you just burn around 300-500 cals (ive got a bodybugg and i burn 600 on a leg day in just a lil over an hour..ouch) but you have to replenish what you lost, and eat more after that in order to stay anabolic.



not sure who this adam knowlden is, and im sure his point does have some validity to it (although it seems he is talking more about glycogen stores)...but as far as tested countless of times, your body needs that nutrition quickly....that being said, on a cut i dont think its going to matter as much...just get in your protein at least because your goal is just to be catabloic


lift hard
-TJ

fair enough and i respect that, atleast you are backing what you said up with some knowledge, not something people do on here very often, well at the moment i am doing 50g whey protein isolate, 80g malt/dex split and some salt to replenish sodium levels i start drinking that as soon as the last rep is complete and i taper over 45mins then about 50mins to an hour later i eat a whole meal like a chicken breast with brown rice and loads veggies

[adc123]

Have a shake or food whenever you want. There is no set time when it is optimal to take in food. Obviously common sense states that its probably a good idea to eat something or take a shake at some point after your workout, but it really doesnt matter when.

[thebear217]

The idea is to get it as soon as possible in order to spike anabolic hormones like insulin and 'turn off' catabolic hormones like glucagon and cortisol and then make use of the insulin spike to get as much of the carbs and amino acids into the muscle.

Get your shake down you within 15 minutes but the sooner the better then get some form of solid carbs and protein an hour or so after training. (paraphrased from L. Rea)

[jpmx16]

Just refuel after your workout. People worry so much over it, almost to the point of obsession, which is ridiculous. Just do it as soon as you can- common sense will tell you that leaving it ages to take your shake isn't a great idea for aiding recovery, but 10 minutes won't make or break you. And you don't have to sip it for 45 minutes... The idea of drinking a whey shake for anything longer than 5 seconds makes me want to gag

Agreed. Everybody nitpicks about this kind of stuff way too much. Just get some damn food in you when you can. I don't follow any kind of specific diet and meal plan, I just eat whenever I can and it's working for me.

[Completely_Lost]

Just take it after you workout. I was talking to a guy who owned 8 GNC's (Don't hate I know) at one point and is the manager of one of the biggest supplement stores in the US. he said two hours is the same as 30 mins. I dunno I trust him.. and he's not one of those guys who's in it for the business, he knows his ****.

[ReaperBrah]

5 mins is okay 10 is pushing it abit, usually i cant wait to start drinking it, just remember to sip it over a 45 minute period so drink 1/3 every 15mins dont just gulp it down

ypu have to drink right after your workout becuz that is the time your muscles are getting relaxed and need the protein. After 45 mins your body will only intake about half of the whey

[kliddy]

Just make sure you take within the hour after your workout. Whey is a fast digesting protein and that's what your body needs after lifting to repair the tears in your muscles. After the hour, your body just takes the protein in as fat.

[watermelon_2001]

Just make sure you take within the hour after your workout. Whey is a fast digesting protein and that's what your body needs after lifting to repair the tears in your muscles. After the hour, your body just takes the protein in as fat.

The first part of your post makes sense, but the second just sounds ridiculous. Why would the body just take the protein in as fat? That's basically the same as saying that anything else you eat during the rest of the day is likewise going to be taken in and just stored as fat

[ellingham_UK]

ypu have to drink right after your workout becuz that is the time your muscles are getting relaxed and need the protein. After 45 mins your body will only intake about half of the whey

are you dumb?

[NeoginCF]

You'll miss your anabolic window noooooo

Drinking a whey shake will shut it down anyway

[LukeN.Good]

You'll miss your anabolic window noooooo

There's so much random speculation in this that I actually ran a few searches on pubmed.

There appears to be some potential validity to this claim; however, for every study that confirms at least some degree or variation of an "anabolic window" there's another one rendering the notion irrelevant. I feel that this particular study summarizes it all the best:

Int J Sport Nutr Exerc Metab. 2001 Mar;11(1):109-32.
Exercise, protein metabolism, and muscle growth.
Tipton KD, Wolfe RR.

Metabolism Division, Department of Surgery, University of Texas Medial Branch-Galveston, Galveston, TX 77550-2720, USA.

Exercise has a profound effect on muscle growth, which can occur only if muscle protein synthesis exceeds muscle protein breakdown; there must be a positive muscle protein balance. Resistance exercise improves muscle protein balance, but, in the absence of food intake, the balance remains negative (i.e., catabolic). The response of muscle protein metabolism to a resistance exercise bout lasts for 24-48 hours; thus, the interaction between protein metabolism and any meals consumed in this period will determine the impact of the diet on muscle hypertrophy. Amino acid availability is an important regulator of muscle protein metabolism. The interaction of postexercise metabolic processes and increased amino acid availability maximizes the stimulation of muscle protein synthesis and results in even greater muscle anabolism than when dietary amino acids are not present. Hormones, especially insulin and testosterone, have important roles as regulators of muscle protein synthesis and muscle hypertrophy. Following exercise, insulin has only a permissive role on muscle protein synthesis, but it appears to inhibit the increase in muscle protein breakdown. Ingestion of only small amounts of amino acids, combined with carbohydrates, can transiently increase muscle protein anabolism, but it has yet to be determined if these transient responses translate into an appreciable increase in muscle mass over a prolonged training period.

PMID: 11255140 [PubMed - indexed for MEDLINE]

http://www.ncbi.nlm.nih.gov/pubmed/1...gdbfrom=pubmed

[NeoginCF]

the article

So in normal english that'd mean? (english not my first langauge and that's too many scientific words)

[Uneducated17]

it's kind of like how people say squatting increases your test levels - so little that it doesn't matter
btw, can u find any more of an abstract explanation...seriously

On Top Gear (UK car show) they said some scientists did a test in which some guys drove a normal car, then switched to a sports car (think it was a Porche 911) and their test levels shot right up.

So if you want more test, buy a nice car.