The Timing Of Your Post
Your bodys ability to rebuild glycogen and protein is enhanced after you exercise .
For this reason, its recommended that you consume a combination of carbs and protein as soon as possible after exercising. In the past, experts recommended eating your post-workout meal within 45 minutes, as a delay of carb consumption by as little as 2 hours after a workout may lead to as much as 50% lower rates of glycogen synthesis (
23 ).
Additionally, recovery is not just about what you consume directly after working out. When you exercise consistently, the process is ongoing. It is best to continue to eat small, well-balanced meals of carbs and protein every 34 hours .
Summary
Eat your post-workout meal soon after exercising, ideally within a few hours. However, you can extend this period a little longer, depending on the timing of your pre-workout meal.
Does The Anabolic Window Matter
Many people believe drinking a protein shake within 30 minutes of exercise will maximize their results in the gym.
This 30-minute window, commonly known as the anabolic window, is a short period of time during which your muscles are like a sponge for protein.
The thought is that if you consume protein outside of the anabolic window, your body wont effectively utilize it or build muscle .
Research now suggests that this anabolic window of opportunity is much longer than 30 minutes and may not be limited to solely after exercise .
In fact, it may not matter whether you drink a protein shake before or after your workout in terms of optimizing muscle repair and growth.
Summary
It was previously believed that protein had to be consumed within 30 minutes of a workout for your body to use it. Recent research suggests that this may not be the case.
There Are Many Types Of Protein
When it comes to essential nutrients, protein sits atop the list.
Its a jack of all trades with many roles in the body. Protein is a source of energy, can help repair damaged tissue, is essential for growth and plays a role in preventing infection and disease .
Protein is naturally abundant in foods like meats, fish, eggs, dairy products, grains, seeds and legumes. It is also available as a dietary supplement, commonly known as protein powder.
Here are some of the most well-known protein powders you can buy.
- Whey protein: A dairy-based protein. It contains all the essential amino acids and is quickly absorbed (
- protein: A dairy-based protein. It contains all the essential amino acids and is slowly absorbed, which is why people often take it before bed (
- protein: A plant-based protein that contains all the essential amino acids. It has also been linked to some impressive health benefits (
- protein: A plant-based protein. It has low levels of the nonessential amino acids cysteine and methionine .
- Rice protein: A plant-based protein with low levels of the essential amino acid lysine (
- Hemp protein: A plant-based protein made from hemp seeds that has high levels of fiber and essential omega-3 and omega-6 fats. Hemp protein is low in the amino acid lysine .
Protein powders are a useful way to increase your protein intake if youre always on the go. They are convenient, portable and come in a variety of flavors.
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What Are Some Tips For Making Protein Shakes With Pre Workout Powder Supplements
When using pre workout powder supplements, it is important to pay attention to the directions on the label. Some pre workout powders are designed to be mixed with water, while others need to be mixed with milk. Be sure to mix your pre workout powder with the liquid that is listed on the label.
It is also important to pay attention to the serving size. Pre workout powders can vary widely in terms of how much protein they contain. If you are trying to build muscle, you will need to use a pre workout powder that contains a lot of protein. If you are just trying to get a little extra energy before working out, you can use a pre workout powder that contains less protein.
When you are mixing your pre workout powder with liquid, be sure to mix it well. Some pre workout powders can be clumpy, so it is important to make sure that the powder is completely dissolved in the liquid before drinking it.
What Are Protein Shakes
Protein shakes are a type of drink made from protein powder. They are usually taken to improve muscle growth or repair. Protein shakes can be made at home or bought pre-made.
There is some debate about whether it is better to drink protein shakes before or after workouts. Some people believe that drinking a protein shake before working out gives them more energy. Others believe that it is better to drink a protein shake after working out, because the protein helps to repair muscles.
There is no definitive answer about whether protein shakes should be drunk before or after workouts. It is probably best to experiment and see what works better for you. Some people might find that they have more energy when they drink protein shakes before working out, while others might find that they have more energy when they drink protein shakes after working out.
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Does Timing Of Protein Matter
Whether youre an athlete or just looking to stay healthy, youve probably heard that when you eat protein is important. But what does that mean? And is it really worth worrying about?
The answer to both of those questions is yes. Protein is important for a variety of reasons, including tissue repair, hormone production, and energy regulation. Whats more, research suggests that when you eat protein matters too.
In general, its best to eat protein throughout the day. This helps ensure that your body has the amino acids it needs to perform optimally. Consuming protein at regular intervals also helps keep you feeling full and can help you maintain a healthy weight.
If youre trying to build muscle, however, eating protein immediately after a workout is especially important. This is when your body is most receptive to absorbing the nutrients, and it can help your muscles recover and grow stronger.
So while when you eat protein is important, its also worth keeping in mind what time of day youre eating it. Eating protein throughout the day is ideal, but if youre trying to build muscle, make sure to focus on consuming protein after a workout.
But You Wrote That My Protein Balance Is Negative Until I Eat Protein
Yes.
Thats true.
After youve trained, your muscle protein balance is negative until you consume protein again.
However, what this meta-analysis tells us is that in practice, it doesnt make any noticeable difference if you consume protein immediately after working out, or if you wait a couple of hours.
The meta-analysis investigated practical training studies running over the course of several months. It was not just a few measurements of protein synthesis and breakdown done in a lab over the course of a few hours. This gives these results credibility.
Instead, you can probably follow these recommendations for post-workout protein consumptions, from a literature review from the same researchers:3
- Consume protein-rich meals every 34 hours in the case of small meals.
- Or consume large, protein-rich meals that take longer to digest every 56 hours.
- Train somewhere in this window between meals. That will make sure you have amino acids available in your blood when youre done training.
If you workout in the morning before breakfast then it is probably not ideal to wait for six hours before you eat some protein. But, it probably doesnt make a big difference if you eat protein immediately after your workout or wait a few hours. At the same time, it doesnt hurt either, so if you like it and you have the option: sure, eat or drink some protein when youre done training. Just know that you dont need to get stressed out over it.
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What Happens If I Dont Eat Protein After A Workout
If youre like most people, youve probably heard that you need to eat protein after a workout to help your muscles recover. But what actually happens if you dont eat protein after a workout?
Protein is essential for muscle growth and repair. When you work out, you damage your muscles, and protein is needed to help them heal and rebuild. If you dont eat protein after a workout, you may not be able to rebuild your muscles as effectively, which can lead to muscle loss and decreased strength.
In addition, not eating protein after a workout can lead to a decrease in your bodys overall protein stores. This can make it harder to build muscle in the future and may also impair your bodys ability to repair damage from other activities.
So if youre serious about building muscle and improving your fitness, its important to make sure you eat protein after every workout. There are many different protein sources to choose from, so find one that you like and make it a part of your post-workout routine.
Naturally Sweetened Pre Jym
Image courtesy Jym
Formulated to promote better performance during workouts, this pre-workout supplement is sweetened naturally without artificial dyes or sweeteners.
When JYM was founded in 2013, it set the gold standard for what a real pre-workout should be. Its 14 active components provide energy for more demanding workouts enhance muscular strength and power increase muscle pumps and improve mental drive and focus. Most other pre-workouts are underdosed and provide only stimulants that make you feel energized and jittery with little else. Pre JYM provides superior workouts and greater gains!
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Can You Eat Something Other Than A Protein Shake After Working Out
What your body needs post-workout are protein and carbohydrates. You do not have to get this from a protein shake, although a protein shake is one of the easiest and most effective sources of food after working out.
Protein shakes are convenient, so they do not take a lot of effort to make after you are done working out. They also go down easy, especially if you are not feeling hungry after working out.
The main reason a protein shake is a highly suggested post-workout meal, however, is because it is a liquid source of protein and carbs. Liquids are much easier and faster to digest than whole foods so they go right to work helping your body make its needed repairs.
Another reason a protein shake is a good choice is that it is balanced appropriately for a post-workout meal. This means it does not contain fat or other elements that slow down the digestive process, impeding the quick intake of protein and carbs.
Rule #: Break Fast With A Shake
If you train fastedwhich is what youre doing if you work out first thing in the morningyoure training in a catabolic state, says Schoenfeld, explaining that since your body doesnt store protein for later use, there wont be enough to skew protein turnover in favor of protein synthesis. The result: More muscle breakdown than build up. So you definitely want to consume protein within an hour of exercising in the morning, he explains. And the most efficient way to do that is with a protein shake.
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Carbs Help With Recovery
Your bodys glycogen stores are used as fuel during exercise, and consuming carbs after your workout helps replenish them.
The rate at which your glycogen stores are used depends on the activity. For example, endurance sports cause your body to use more glycogen than resistance training. For this reason, if you participate in endurance sports , you might need to consume more carbs than someone engaging in weightlifting.
Consuming 0.50.7 grams of carbs per pound of body weight within 30 minutes after training results in proper glycogen resynthesis .
Furthermore, insulin secretion, which promotes glycogen synthesis, is better stimulated when carbs and protein are consumed at the same time (
14 ).
Try consuming the two in a ratio of 3 to 1 . For example, thats 40 grams of protein and 120 grams of carbs .
Eating plenty of carbs to rebuild glycogen stores is most important for people who exercise often, such as twice in the same day. If you have 1 or 2 days to rest between workouts, this becomes less important.
Is It Ok To Drink Protein Shake 2 Hours After Workout
People who use protein shakes after their workouts believe that they help in the repair and rebuilding of their muscles after exercise. Protein is critical to muscle repair and muscle rebuilding, and it is essential for athletes. According to a study, you dont have to drink a protein shake before or after your workout.
People who do exercise frequently consume protein shakes before or after their workout. Protein consumption can be influenced by several factors, including the time of day. Americans spend billions of dollars on protein shakes and other protein supplements each year to build muscle. Several fitness experts differ on when protein shakes should be consumed and how often should they be consumed. If youre trying to gain weight, bulk up, or are working out at a high level, protein shakes are a good choice. According to Elliott Upton, the author of protein shakes, the most optimal time to consume protein shakes is after workout. According to this article, one misconception is that failure to consume protein shakes within minutes of training can result in muscle loss. According to Arj Thiruchelvam, Performance Physique Running Coach and trainer of Olympian athletes, protein shakes can be included in a healthy diet for regular gymgoers even on the weekends. To avoid overtraining, he recommends taking one to two rest days per week.
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Best Foods To Eat After A Workout
What should you eat? That’ll depend on your activity. You’ll need more carbs if you’ve done a long run or bike ride .
Opt for whole foods when you can, but research shows that protein supplements remain a convenient, complementary nutritional strategy for physically active adults to meet protein recommendations.”
We formulated LADDER Whey Protein with fast-digesting whey protein to help optimize muscle repair and growth, and tart cherry to help reduce exercise-induced muscle soreness,” adds Thieme.*
If you prefer to eat whole foods after a workout, Coogan suggests:
- Meat, poultry, or fish.
- Plant-based proteins like organic tempeh, tofu and edamame, a veggie burger, or beans and higher-protein grains like quinoa.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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Consider A Carb To Protein Ratio
Second, its actually more important to refuel with a combination of carbs and protein after an intense workout, as opposed to simply prioritizing protein. In fact, youll want your recovery snack to be a ratio of 4:1 or 3:1 of carbs to protein. Your body just needs a little bit of protein to kick-start recovery, Kitchen says. What fuels that process of helping the muscles to recover is carbohydrates.
See, your body primarily burns carbs for energy during long and higher-intensity exercise, whereas protein is needed for longer-term muscle repair and maintenance. Think of the body like a car, Kitchen says, where protein is the oil and carbs are the gas that make the body run.
If you want to maximize the benefits of a long or intense workout, you need to get carbs and protein into your system ASAP.
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When Should You Eat After A Workout
The first 30 to 45 minutes after a workout is the optimal window for using nutrition to help your body recover from physical exertion. The enzymes that help with the muscle resynthesis process and glycogen replenishment are most active right after exercise, says Bonci. If you dont feel like eating much right after a workout, dont sweat it: Simply have a light snack or a serving of chocolate milk.
Eating a larger meal a few hours after your workout also helps your body recover. Two hours after a workout, up the ante by having a more substantial meal, such as:
- A vegetable-and-cheese omelet with whole wheat toast.
- A turkey sandwich with tomato and avocado slices.
- A whole-grain bagel topped with nut butter and sliced banana.
- A whole-wheat pita stuffed with raw or grilled vegetables and hummus.
- A stir-fry with vegetables and shrimp, tofu or chicken slices, served on brown rice or quinoa.
For the sake of muscle recovery and replenishing glycogen stores, its best to create a meal that consists of one-third fruits and vegetables, one-third protein, one-third complex carbohydrates and a little fat for good measure, says Bonci. This blend of macronutrients is optimal for post-exercise recovery.
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So What’s The Verdict Should You Drink A Protein Shake Before Or After Your Workout
The answer may depend on your goals. If you’re trying to build muscle, drinking a protein shake before your workout may give you an edge. If you’re mostly concerned with recovery, drinking a shake after your workout may be more beneficial.
Protein shakes are a great way to get the nutrients your body needs to perform at its best. Whether you drink them before or after your workout, they can help you reach your fitness goals. Talk to your doctor or a registered dietitian to find out what’s best for you.
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