Protein Shake
Protein Shake?
I’m currently strength training and I have a question, when am I supposed to drink the protein shake? after or before I workout? by the way do you have any tips on how to maximize results and increase muscle mass faster? Thanks.
As soon as you wake up in the morning you need protein and carbohydrates(fuel and building blocks) these, when consumed will bring your body out of catabolic state. Fasting overnight for several hours while sleeping depletes your body’s glycogen reserves(your last meal) and your body will start to slow down your metabolism and actually start to break down your own muscle(catabolic) and use it as fuel. Your muscles are a liability to your body in a catabolic state. Meaning your muscles require large amounts of energy, even at rest, your body will try to conserve energy by reducing muscle mass, thus reducing the calories needed to fuel your body. Eating protein rich food along with a good source of carbohydrates refuels your body, kickstarts your metabolism and stops the catabolic process(muscle breakdown). Its best to exercise about 1 or 2 hours after eating, this gives time for your body to digest the food and fuel up. Now, during your workout you deplete your glycogen reserves again, thus restarting the catabolic process. Wait until after your workout, immediately after your workout to drink that protein shake, along with some fast digesting carbs. Some people use dextrose or maltodextrin or both. I use real food like instant rice for carbs and egg whites for protein as these are digested quite quickly, not as quickly as whey and dextrose/maltodextrin but I like real food, lay off the fat here because it slows down digestion which is not what you want at this time.This again stops the catabolic process and also starts chemical reactions that stimulate your body to repair and build more muscle. Muscle burns calories, alot of calories, your body doesnt really want more muscle because you will need to eat more food to keep them, more protein. Now, you need to eat again about 1.5 hours later because that protein shake is digested so fast that it only lasts about 1 hour, you need real food now, again more protein and more carbs to stimulate muscle growth, slower digesting protein and carbs are preferred now to fuel and repair and build your body over a longer period. Chicken and brown rice works great, dont forget veggies for vitamins throughout the day. Before you go to sleep drink milk or eat cheese, cottage cheese is best, because they contain a very slow digesting protein called casein, this will protect your muscles most of the night, but remember to eat protein and carbs again when you wake up to stop that catabolic process again. Never workout unless you have eaten, or else your body will breakdown your muscles much sooner than if you did eat. Staying hydrated is very important, digesting food and building muscle requires water. 5 or 6 meals a day every 3 hours will keep your metabolism up, thus burning more calories throughout the day, even at rest. Rest is important between workouts. I was working out for almost 2 months with no results, I was exercising before I ate and I didnt know about anything about preworkout or post workout nutrition. Ive been eating properly pre and post worrkout for only 2 workouts and there is noticeable gain in muscle mass already.
If you have a good workout routine you will gain muscle provided you take the gainer at the right time
You gain fat if you take the gainer and not exercise.
Below is a link that goes more into detail and how to use a gainer properly and what to put in your gainer.
Most people call a gainer a “shake” “what to put in your shake”
A simple gainer would have fast digesting proteins and carbohydrates, like whey protein and sugars like dextrose and/or maltodextrin, its not uncommon to read about a gainer having hydrolyzed whey protein and a 50/50 mix of dextrose and maltodextrin.
What they do is stop muscle breakdown, when you workout you deplete your glycogen reserves(body fuel) and your body begins to break down your muscles and use it as fuel, a gainer taken right after your workout stops this process before its get to far and stimulates muscle growth, with out the gainer your body will continue to break down the muscle until your next meal of protein and carbs, so you will actually lose muscle before you start to gain. The gainer eliminates or reduces the loss and boosts the muscle repair and growth, muscle gain, hence the name Gainer.
Look up preworkout and postworkout nutrition, the link below skips right to it but the rest of the site is fascinating.
Some people try to recommend exactly how much protein and carbs go into your gainer but you need to calculate your daily caloric needs to sustain you current bodyweight and also how much extra calories you need to gain more muscle. Only you know what you need if you dont know you can learn by using the site nutrientfacts.com
My ideal bodyweight is 155 pounds, so according to the calculations I need to consume116.25 grams of protein in a day, not in one sitting. Using too much powder in your shake is a waste because you will just pee it out, wasting your money.
You dont put fat in a gainer, that would slow down digestion defeating the purpose of fast digesting whey protein(expensive stuff), For me at 155 lbs ideal weight, 28 grams of protein and 56 grams of carbohydrates in a shake is suitable for muscle gain. If I were using powders that would be 1 scoop of Protein Powder and 1 scoop of carbohydrate powder usually with 2 cups of water, you want to digest fast, thats the whole point. Thats 305 calories for that shake I would use by the way. 105 calories from protein and 200 calories from carbohydrates, adding anything else will increase the calories quite quickly.
Its the COMBINATION of protein and carbohydrates when consumed that stop the catabolic process(muscle breakdown) and stimulates muscle growth. Muscle burns alot of calories, even at rest which is why your body will try to break down your muscles, its trying to save energy. This is why bodybuilders must consume huge amounts of protein and carbohydrates, just to maintain their muscles, they must consume even more to gain more muscle.
The protein powder, because its been partially digested already into peptides, can be very bitter, which is why some will mix it with alot of other stuff, straying from the purpose of the “shake” to begin with. Putting milk in the “shake” will again slow digestion of the “shake”, again defeating the purpose of the fast digesting protein you paid for. So, lets say I used milk instead of water, a glass of fatfree milk is 90 calories per cup, jacking up the calorie count to 485, plus the slow digesting milk protein will slow down digestion of the shake, not what you want, considering that the average workout burns around 300 calories, you will gain more fat than muscle.
Navigate into Supersite and look in the left menu for “nutrition” click this and look for pre workout and post workout nutrition. I am soooo happy I found this site or my workouts will have been in vain.
HOW TO MAKE A PROTEIN SHAKE! THE FAT MELTER!!! BURN FAT! (HQ)
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