Training & Nutrition - Question about when to take whey protein..
Bikeforums.net is a forum about nothing but bikes. Our community can help you find information about hard-to-find and localized information like bicycle tours, specialties like where in your area to have your recumbent bike serviced, or what are the best bicycle tires and seats for the activities you use your bike for.
I'm starting to include whey in my rides/workouts. I plan to either take whey in the morning or before my rides/workouts. I do not want to take it after because I usually eat lunch or dinner after my rides or workouts. So when would be a better time to take it?
09-11-08, 05:15 PM
Some literature suggests that taken before exercise it prevents muscle breakdown. While others suggest right after to increase recovery. Protein will also increase the uptake of carbs thus replenishing muscle glycogen.
Here (http://www.jissn.com/content/3/1/7) is a peer reviewed article on protein supplementation.
What I've heard recommended most often is a shot of 20-30 grams of whey protein, with no added carbs, just before bedtime.
Your body does most of its muscle synthesis at night while you sleep, so the theory is that's the best time for a shot of PRO.
I've also heard that a shot of PRO just before bed raises your body's levels of Human Growth Hormone, which can help with recovery.
09-18-08, 10:00 AM
I consume protein right after a hard ride or workout. That does wonders for recovering while you sleep.
09-18-08, 03:40 PM
It should be taken whenever you don't have time to eat normally OR right after a workout OR right before bed, when you don't want junk calories.
In my weight lifting days, I was always told to take whey (protein shake) after a workout. To increase the recovery of the muscle fibers. Probably in all honesty, it doesn't matter.
Protein should be consumed after. Think about it; your muscles need to be damaged first to recover. Protein before and during the ride aren't going to help much (and it isn't as efficient for energy as carbs). Recovery does take time too, so the protein can wait 'til after. Also, its been shown that for optimum absportion of protein, it should be accompanied by carbohydrates, in a 4:1 ratio (4g carb per 1g protein). That's partly why endurox 4 is so popular.
Also, s4one, if you don't mind me asking, why are you consuming expensive whey protein instead of meats, or complimentary plant proteins?
Powered by vBulletin® Version 4.1.12 Copyright © 2013 vBulletin Solutions, Inc. All rights reserved.