Should I drink a shake before or after I workout or both?
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Protein shake after, best if as soon as you finish (max 1h after, if not you have less benefit).
Before you have to fuel your body with energy and proteins give not so much energy, so carbs. Some nuts (few as they contain fat) are good for a snack, but no big meals right before because the blood will go to the digestion instead to the muscles during the workout. -
Protein shake after, best if as soon as you finish (max 1h after, if not you have less benefit).
Before you have to fuel your body with energy and proteins give not so much energy, so carbs. Some nuts (few as they contain fat) are good for a snack, but no big meals right before because the blood will go to the digestion instead to the muscles during the workout.Which nuts would you suggest?
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Almond and walnut are the best, but also hazelnut and peanut (not the butter that is refined and hard to quantify eating it) if you don't like the first.
All nuts are rich of "good fats", but they are obviously… fat... so every time you eat them they slow down the digestion, and never go over the 30 grams total per day. They have also a 15% of proteins and give a boost of energy if needed, so if taken in small quantity you can assume them also before and after the workout. -
Before you have to fuel your body with energy and proteins give not so much energy, so carbs. Some nuts (few as they contain fat) are good for a snack, but no big meals right before because the blood will go to the digestion instead to the muscles during the workout.
Despite claims that immediate post-exercise nutrition is essential to maximize muscle building, evidence-based support for these "tiny windows of opportunity" is far from definitive. The whole idea of "timing your nutrition" originated as a response to those who exercised in a fasted state, where muscle protein breakdown caused a pre-exercise net negative amino acid balance to persist in the post-exercise period. The general idea that pre and post-exercise meals should never be seperated by more than 3–4 hours ensures that the person gets protein and carbohydrates in the best time frame possible to promote muscle protein synthesis and reduce tissue loss — thereby switching a net catabolic state into an anabolic one.
As far as the need for carbs before exercising, it's tempting to recommend them but they really only matter in exercise routines that stress endurance as opposed to strength or muscle building.
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It depends on the person. I find I do not like a lot of food or liquid during my workouts. So I usually go to the gym with a bottle of lemon water but otherwise an empty stomach. Thats for cardio. No protein shake at all…you didn't ask for that scenario but there it is.
If its weights I take creatine beforehand and have coffee. Then protein shake right after. I'll only eat before working out (a good hour or so) if I do weights during the day, meaning afternoon and after cardio.
Also, Whey protein after working out; Casein right before bed to avoid muscle wastage.
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Which one is the best option?
I believe that your focus should be on hydrating yourself before exercising in general, and that because the shake will hydrate you, having it before is your best option.
Lots of people start their routines in a state of hypohydration, depriving themselves of liquids before they begin. Stover et al. examined the hydration status of recreational gym users prior to completing their normal exercise routine and found that 46% of them were hypohydrated. Volpe, Poule, and Bland examined the pre-practice hydration status in NCAA Division I athletes and found that 66% of them were hypohydrated.
There seems to be a problem with people who erroneously believe that drinking anything before a workout "slows them down"– but they should know better. Saltin found that decreases in aerobic capacity occur through increases in cardiovascular strain, increases in heat strain, and increases in core and muscle temperature with as little as 2% hypohydration. If you're trying to decide whether to have the shake after because you believe it may slow you down before, then you may be inadvertently hypohydrating yourself, and if that's the case then you should take the shake before.
But if you feel you're hydrated enough, then by all means have the shake after. Just remember that your endurance performance is also affected by ambient temperature and humidity, which in turn affect sweating and thus hypohydration, so the choice of environment should also influence when you drink the shake.
Thank you so much man this definitely helped me
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Which one is the best option?
I believe that your focus should be on hydrating yourself before exercising in general, and that because the shake will hydrate you, having it before is your best option.
Lots of people start their routines in a state of hypohydration, depriving themselves of liquids before they begin. Stover et al. examined the hydration status of recreational gym users prior to completing their normal exercise routine and found that 46% of them were hypohydrated. Volpe, Poule, and Bland examined the pre-practice hydration status in NCAA Division I athletes and found that 66% of them were hypohydrated.
There seems to be a problem with people who erroneously believe that drinking anything before a workout "slows them down"– but they should know better. Saltin found that decreases in aerobic capacity occur through increases in cardiovascular strain, increases in heat strain, and increases in core and muscle temperature with as little as 2% hypohydration. If you're trying to decide whether to have the shake after because you believe it may slow you down before, then you may be inadvertently hypohydrating yourself, and if that's the case then you should take the shake before.
But if you feel you're hydrated enough, then by all means have the shake after. Just remember that your endurance performance is also affected by ambient temperature and humidity, which in turn affect sweating and thus hypohydration, so the choice of environment should also influence when you drink the shake.
Thank you so much man this definitely helped me
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After - it helps refill the muscles with some protein.
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Agreed! Once saw a dude pass out at our gym. He only drank a shake in the morning; didn't hydrate enough. Water is life!
Which one is the best option?
I believe that your focus should be on hydrating yourself before exercising in general, and that because the shake will hydrate you, having it before is your best option.
Lots of people start their routines in a state of hypohydration, depriving themselves of liquids before they begin. Stover et al. examined the hydration status of recreational gym users prior to completing their normal exercise routine and found that 46% of them were hypohydrated. Volpe, Poule, and Bland examined the pre-practice hydration status in NCAA Division I athletes and found that 66% of them were hypohydrated.
There seems to be a problem with people who erroneously believe that drinking anything before a workout "slows them down"– but they should know better. Saltin found that decreases in aerobic capacity occur through increases in cardiovascular strain, increases in heat strain, and increases in core and muscle temperature with as little as 2% hypohydration. If you're trying to decide whether to have the shake after because you believe it may slow you down before, then you may be inadvertently hypohydrating yourself, and if that's the case then you should take the shake before.
But if you feel you're hydrated enough, then by all means have the shake after. Just remember that your endurance performance is also affected by ambient temperature and humidity, which in turn affect sweating and thus hypohydration, so the choice of environment should also influence when you drink the shake.
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As long as you have some protein within the four hour window of working out, it doesn't really matter if it's before or after.
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I drink before and after. But key is really in the balanced diet you take in daily. And the workout itself, of course.
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