Anyone would agree that you should never workout with an empty stomach. But mention the importance of pre-workout protein supplements, and expect someone to attack the concept. If protein is meant to repair torn muscle, then why consume it before and not after an intense workout?
Here, we discuss the importance of pre-workout protein to overall fitness and muscle growth. If pre-workout protein is still a hard sell for you, read on to find out how exactly it can benefit you.
Post-workout protein is a lot more popular because it’s more intuitive when you think about its role in muscle building. After all, the bulk of muscle growth and repair happens after your workout. So there’s really no doubt that you need to take protein after workout sessions.
However, that gravely misses the fact that the body can start building proteins even while you are working out. Yes, the body can synthesize proteins from the amino acids in your blood even while you are exercising. This can give you a much-needed headstart in protein synthesis and muscle growth. Not stocking up on enough protein before your workout is just missed opportunity for you to build more muscle.
Moreover, proper pre-workout nutrition can also prevent muscle breakdown. A 2007 study form the Journal of Strength and Conditioning Research found that taking a protein-carbohydrate shake around 30 minutes before a workout can reduce one’s cortisol levels the next day. Cortisol is a stress hormone that can cause muscle breakdown.
Your pre-workout needs may vary depending on your size and your fitness goals, but the key point to remember is to get enough protein and carbohydrates. Experts recommend getting somewhere between 5g to 40g of protein and 10g to 30g of carbohydrates for your pre-workout nutrition regimen.
Carbohydrates are important in providing fuel for intense exercise. In the absence of carbohydrates, your body will breakdown head-earned muscle so it can use it for energy. Protein is also important as mentioned, so that the body can start synthesizing proteins while you’re training, rather than later.
There are three main ways of getting proper nutrition prior to physical training: balanced meals, protein shakes, and supplement pills. These methods are not entirely exclusive, and you can always do some form of combination as long as you meet the nutritional requirements.
If you are consuming protein from food, such as a well-balanced meal made of whole grains, vegetables and protein, allot more time for your body to fully digest the food before you start training. Most experts agree that you should take your last full meal 1-2 hours before working out.
You can also choose to take the more efficient approach to pre-workout nutrition, in the form protein shakes or supplement pills. The nutrients in protein shakes are more easily digested, and it won’t leave you with a stuffed feeling. We recommend taking a pre-workout protein shake or supplement about 30-45 minutes before working out.
Every living, breathing human needs protein in his diet everyday. But for bodybuilders like you, proper protein intake becomes even more necessary. You might have already heard before: to grow your muscles, you need protein after an intense workout.
But do you understand why? What’s the basis of post-workout protein, and how can you use it principle to your advantage? Here, we discuss the importance of post-workout protein, give examples of some great sources, and how you should take it.
You might have once thought that rock-hard abs are made in the gym, but they are actually built in the kitchen. When you workout, you create microscopic tears in the muscle fibers in your body. Those muscle tears might make them hurt, but they’re necessary for muscle growth. Then, the body will repair itself by breaking down the damaged tissue and rebuilding it using available raw material.
Muscle hypertrophy (which simply means muscle growth) can only happen when you provide your muscles with enough “raw material” for repair during recovery. This raw material could only come from the amino acids in your bloodstream, which then comes form the protein in your diet. Without enough post-workout protein, you can’t expect your muscles to grow at an optimal rate.
Moreover, the rate of muscle breakdown increases significantly after each workout. This is because the muscles are damaged, the body’s first instinct is to break down those damaged muscles. Because of this increased rate of breakdown, if you do not have enough amino in the blood, your muscles wouldn’t grow despite all of that hard work in the gym. (Yikes!) That’s why for every aspiring bodybuilder who’s having problems with growing, the first question is always: “What have you been eating?”
Good post-workout nutrition should consist of protein and carbohydrates. You also need a bit of carbohydrates to replenish your glycogen stores, which were used up during your gym session. Depleted glycogen stores can increase muscle breakdown, so this is very important. Most experts suggest taking somewhere around 0.8g of carbohydrates per kg body weight.
But of course, carbs won’t make your muscles grow. To help repair damaged muscles and improve body composition, we suggest taking somewhere around 0.2g to 0.4g of protein per kg body weight, depending on your goals. To make it easier to remember, a good post-workout protein source should have a nearly 2:1 ratio of carbohydrates and protein.
After each intense workout, there’s a specific time when your muscles are primed to soak up the proteins you eat. If you take enough protein around this time, it can stimulate your muscles to repair and grow at a faster rate. If you miss it, even by just a few hours, muscle gain will be significantly lower.
Most researchers agree that even if the process of muscle repair extends to up to 48 hours after an intense workout, the so-called “Anabolic Window” is much shorter than that. To optimize muscle growth, you need to take your post-workout protein within two hours after your exhausting workout. To be sure you don’t miss it, why not make a shake right after cooling down?
The dietary requirements mentioned above can be easily achieved with a healthy meal composed of complex carbs and lean meat. However, since your goal is to halt protein breakdown and boost protein synthesis immediately, you will need something which can be digested and absorbed more quickly. Compare this with pre-workout nutrition, where you are looking for a steady release of energy, post-workout nutrition is all about quick absorption.
This is the reason why pros-workout protein shakes are a must-have for any bodybuilder. Proteins and carbs in the form of liquid are a lot more easily digested and absorbed by the body. Also, if you’re someone who’s used to a low-carb diet, don’t be scared if these protein shakes taste a little sweet to you. We want a bit of those simple sugars to spike up your insulin and stop the protein breakdown immediately. That’s something carbs from whole grain can’t do.
If you chose to take your protein shake while working out, that’s also fine. A great alternative post-workout protein for your case would be a full meal around 30-45 minutes after your workout. In this case, choose complex carbs, lean protein, and whole foods that will provide you with basic nutrition. Some examples are:
So if you are an athlete, crosfitter, gym goer or body builder there a lot of options for your pre and post workout protien supplement.