protein powder
Moderators: Boss Man, cassiegose
protein powder
should I take protein powder before or after a workout?
here is what i use, what i know
meal 1 - pre workout
high protein high complex carb meal 1.5 to 1 hour before workout, high complex carbs are organic fourless yeast free grain bread, brown rice, whole grain pasta, sprouted grains etc.
meal 2 - post workout
eat a high protein high simple carb meal just after workout, here some advocates supplementation with whey protein because it is supposed to be quickly absorbed especially in an insulin spike, however i think solid food is more useable by the body and say you ingest 25gr of protein from powder or 25gr of protein from organic eggs, the latter would be used in more extent than the first because it is just natural so at the end natural food although slower to digest is more biousable, some boxers i know would process the food in a mixer and eat raw eggs to increase the digestion time.
meal 3 - post post workout
eat a high complex carb high protein meal 2 hours after workout, some would even go for a second insuline spike... in anycase you will need complex carbs in this meal and proteins as well
water is important - i drink plenty of water before and/or right after each meal, i never drink during excercise, i sometimes eat a fruit in way to training although unnecessary for performance, it shows up the vascularity and it makes you look more cut with big veins.
meal 1 - pre workout :
a. no carbs -> running barely 5:30 1 mile
b. plenty of complex carbs -> around 5:00 1 mile
c. simple carbs -> around 5:15 1 mile sometimes slower, less endurance for extended runs
so what you basically want is alot of water and protein and complex carbs just in time to be released when you work out. once you finish you want to replenish the glycogens with fast sugars (simple carbs) and have enough proteins in your stomach to release the max amino acids for muscle growth.
meal 1 - pre workout
high protein high complex carb meal 1.5 to 1 hour before workout, high complex carbs are organic fourless yeast free grain bread, brown rice, whole grain pasta, sprouted grains etc.
meal 2 - post workout
eat a high protein high simple carb meal just after workout, here some advocates supplementation with whey protein because it is supposed to be quickly absorbed especially in an insulin spike, however i think solid food is more useable by the body and say you ingest 25gr of protein from powder or 25gr of protein from organic eggs, the latter would be used in more extent than the first because it is just natural so at the end natural food although slower to digest is more biousable, some boxers i know would process the food in a mixer and eat raw eggs to increase the digestion time.
meal 3 - post post workout
eat a high complex carb high protein meal 2 hours after workout, some would even go for a second insuline spike... in anycase you will need complex carbs in this meal and proteins as well
water is important - i drink plenty of water before and/or right after each meal, i never drink during excercise, i sometimes eat a fruit in way to training although unnecessary for performance, it shows up the vascularity and it makes you look more cut with big veins.
meal 1 - pre workout :
a. no carbs -> running barely 5:30 1 mile
b. plenty of complex carbs -> around 5:00 1 mile
c. simple carbs -> around 5:15 1 mile sometimes slower, less endurance for extended runs
so what you basically want is alot of water and protein and complex carbs just in time to be released when you work out. once you finish you want to replenish the glycogens with fast sugars (simple carbs) and have enough proteins in your stomach to release the max amino acids for muscle growth.
Last edited by FireMyst on Mon Dec 04, 2006 8:37 am, edited 1 time in total.
here's what i have;
1 - 2hrs before training i'll have solid protein (mince, chicken etc) and an apple or veg, water
as soon as i finish last set i'll have protein and water shake quickly followed by a bowl of rice bubbles with skim milk and sugar
30 - 60mins later will have a sandwitch with meat and salad on multi grain bread
will often have another s'wich after that depending if i'm at work or not
1 - 2hrs before training i'll have solid protein (mince, chicken etc) and an apple or veg, water
as soon as i finish last set i'll have protein and water shake quickly followed by a bowl of rice bubbles with skim milk and sugar
30 - 60mins later will have a sandwitch with meat and salad on multi grain bread
will often have another s'wich after that depending if i'm at work or not
Re: protein powder
I recommend that you contact a registered dietitian, preferably one who specializes in sports nutrition. You may be able to find one in your area by logging on to eatright.org. Doing so will ensure that you get accurate information.EddT wrote:should I take protein powder before or after a workout?