TAKE PROTEIN BEFORE OR AFTER TRAINING??

[Powerpress]

I see a lot of pro's take protein(whey) before training. Can anyone explain anything about proteins or post any articles about them? I always thought it was a post training thing.

[T-Man007]

Re: TAKE PROTEIN BEFORE OR AFTER TRAINING??

It's all day long. Protein, is the building block of every cell in yoru body so you want to make sure your have it in your system all day long. The whey protein prior to workout is to giveyour muscles something to feed on without taking energy away from the body. Whole food takes energy to break down so if you eat steak or chicken before your workout, you won't have 100% of your energy to give to your workout. So, and I do this also, a pre-workout shake is a great wayto make sure you have protein in your system without the body using a lot of energy. Whey protein is usually already broken down into di and tripeptides which is the only two forms in which the body will absord protein. The body basically takes meat and breaks in down into di and tri peptides for absorbtion. Well, whey skips the digestion phase and gets absorbed quickly.

However, the only thing about doing a pre-workout shake is that your post workout meal should be a shake too. The reason for this is blood levels. The absorbtion of whey is so quick that by the time you drink the shake, drive to the gym, workout, drive home and fix a meal, your blood levels of protein have dropped. And, if you fix a whole fool meal, it's going to take a good 2-3 hours for that protein to get into your blood stream.

IMO, if you start with a pre-workout shake then you need to finish with a post-workout shake and follow that with a whole food meal within one hour of the shake. Again, because of digestion times. Complete digestion is also referred to as Gastric Emptying Times. Whole foods high in protein and some fat will have very long GE times. Fat is the slowest digesting thing you can eat, then protein, then carbs, then simple foods like fruits and veggies. A combination of these REALLY slows down digestion due to the digestion process. Protein digests in acid and carbs digest in alkaline. So, if you eat protein and carbs in one meal, then digestion is slowed down because the digestive enzymes needed to digest the two macronutrients neutralize each other. In a perfect work if you have the time the ideal thing to do would be to eat protein and carbs seperately. It's a program known as food combining. I've done it and you won't believe how fast you digest the food when eaten seperately. The problem is, you have to eat like every 2 hours. If you eat a meat only meal, it will digest almost twice as fast as if you eatit with carbs due to the digestive enzymes. You stomach will release only acid and the meat will break down very quickly. When I did this diet several years ago I actually got good results from it. One, I was never bloated feeling like I am after a big whole food meal, two, all the meals spead up my metabolism big time, and three, I had less indigestion and other stuff like that. The way I did it was my very first meal of the day was fruit and I would get all 4-5 serivings in right then. The meal would be digested in no time and then I went to meat, then carb and veggie, then meat, then carb and veggie, and so on. I actually did it with whole foor only. I would buy like 10 pounds of chicken and 10 pounds of flank steak and I would spend one night cooking all the meat. Then I would seperate it into measured amounts and do that twice a week. The same nights I would bake several sweet potatoes and make a whole pot of Basmati Rice (very low glycemic index rice) and I would divide those up to. For veggies I would snack on carrots and stuff. For fruit, I stuck with mostly tree fruits (apples, oranges, pears, peaches, etc. and grapes and cherries) because then tend to be lower on the glycemic index list. I would clean all the fruit one day and portion it out and take it with me to work. This was when I managed health clubs so I was able to eat whenever I wanted and worked well with this diet. But, if you are a typical 9 to 5 job guy, it would be very hard to eat every 2 hours.

Anyways, sorry to go off the deep end but I hope that gives you a better understanding of the foods. If you want to know more, let me know and I can give the names of the books that I've read.

[6p6]

Re: TAKE PROTEIN BEFORE OR AFTER TRAINING??

its really a personal thing bro, bottom line is for about 45 minutes after you train you have a "window" of opportunity for nutrient uptake. So that being said you'd want something that was fairly fast acting, an hour or so, to digest. Some guys take it before so its already there after the wkout but that being said I don't like to much in my stomach so I take mine after.

Whey is a fast acting protein, but even that gets confusing because of all the sub categories of whey. Bottom line I prefer to use a blended protein with slow and fast digesting proteins. That way you are covered for a period of hours (usually about 4-6 depending on the blend).

[bgpittbull81]

Re: TAKE PROTEIN BEFORE OR AFTER TRAINING??

very well put there T-Man......

[Powerpress]

Re: TAKE PROTEIN BEFORE OR AFTER TRAINING??

It's all day long. Protein, is the building block of every cell in yoru body so you want to make sure your have it in your system all day long. The whey protein prior to workout is to giveyour muscles something to feed on without taking energy away from the body. Whole food takes energy to break down so if you eat steak or chicken before your workout, you won't have 100% of your energy to give to your workout. So, and I do this also, a pre-workout shake is a great wayto make sure you have protein in your system without the body using a lot of energy. Whey protein is usually already broken down into di and tripeptides which is the only two forms in which the body will absord protein. The body basically takes meat and breaks in down into di and tri peptides for absorbtion. Well, whey skips the digestion phase and gets absorbed quickly.

However, the only thing about doing a pre-workout shake is that your post workout meal should be a shake too. The reason for this is blood levels. The absorbtion of whey is so quick that by the time you drink the shake, drive to the gym, workout, drive home and fix a meal, your blood levels of protein have dropped. And, if you fix a whole fool meal, it's going to take a good 2-3 hours for that protein to get into your blood stream.

IMO, if you start with a pre-workout shake then you need to finish with a post-workout shake and follow that with a whole food meal within one hour of the shake. Again, because of digestion times. Complete digestion is also referred to as Gastric Emptying Times. Whole foods high in protein and some fat will have very long GE times. Fat is the slowest digesting thing you can eat, then protein, then carbs, then simple foods like fruits and veggies. A combination of these REALLY slows down digestion due to the digestion process. Protein digests in acid and carbs digest in alkaline. So, if you eat protein and carbs in one meal, then digestion is slowed down because the digestive enzymes needed to digest the two macronutrients neutralize each other. In a perfect work if you have the time the ideal thing to do would be to eat protein and carbs seperately. It's a program known as food combining. I've done it and you won't believe how fast you digest the food when eaten seperately. The problem is, you have to eat like every 2 hours. If you eat a meat only meal, it will digest almost twice as fast as if you eatit with carbs due to the digestive enzymes. You stomach will release only acid and the meat will break down very quickly. When I did this diet several years ago I actually got good results from it. One, I was never bloated feeling like I am after a big whole food meal, two, all the meals spead up my metabolism big time, and three, I had less indigestion and other stuff like that. The way I did it was my very first meal of the day was fruit and I would get all 4-5 serivings in right then. The meal would be digested in no time and then I went to meat, then carb and veggie, then meat, then carb and veggie, and so on. I actually did it with whole foor only. I would buy like 10 pounds of chicken and 10 pounds of flank steak and I would spend one night cooking all the meat. Then I would seperate it into measured amounts and do that twice a week. The same nights I would bake several sweet potatoes and make a whole pot of Basmati Rice (very low glycemic index rice) and I would divide those up to. For veggies I would snack on carrots and stuff. For fruit, I stuck with mostly tree fruits (apples, oranges, pears, peaches, etc. and grapes and cherries) because then tend to be lower on the glycemic index list. I would clean all the fruit one day and portion it out and take it with me to work. This was when I managed health clubs so I was able to eat whenever I wanted and worked well with this diet. But, if you are a typical 9 to 5 job guy, it would be very hard to eat every 2 hours.

Anyways, sorry to go off the deep end but I hope that gives you a better understanding of the foods. If you want to know more, let me know and I can give the names of the books that I've read.

Cool...thats the info I was looking for.

[6p6]

Re: TAKE PROTEIN BEFORE OR AFTER TRAINING??

very well put there T-Man......

brown noser!~

[daved150]

Re: TAKE PROTEIN BEFORE OR AFTER TRAINING??

nice post t!! i do protien, regardless of the last time i ate, 1-1.5 hrs before training (casin protien) then as soon as i'm done training, i do protien/ simpple carb mix

[Powerpress]

Re: TAKE PROTEIN BEFORE OR AFTER TRAINING??

nice post t!! i do protien, regardless of the last time i ate, 1-1.5 hrs before training (casin protien) then as soon as i'm done training, i do protien/ simpple carb mix

I have been doing a scoop of whey with gatorade after training.

[pigmeat]

Re: TAKE PROTEIN BEFORE OR AFTER TRAINING??

the more the better

[GBAGH]

Re: TAKE PROTEIN BEFORE OR AFTER TRAINING??

I try not to eat anything (including shakes) within an hour or two of training just so I don't have food sitting in my stomach while I am training. After you get done you should get some food into your system pronto. Most people recommend a fair amount of simple carbs and whey protein right after training. That is usually standard.

[T-Man007]

Re: TAKE PROTEIN BEFORE OR AFTER TRAINING??

I try not to eat anything (including shakes) within an hour or two of training just so I don't have food sitting in my stomach while I am training. After you get done you should get some food into your system pronto. Most people recommend a fair amount of simple carbs and whey protein right after training. That is usually standard.

Actually, the Gastric Emptying times of shakes is about 30 to 45 minutes so there wouldn't be anything in your stomach an hour later. You could be starving your muscles of protein while you are working out.