Post-wrokout protein shake

GreenHorn

I notice alot of lads at the gym seem to have their shakes ready and waiting in their locker to be taken immediately after their workout, even before showering - is it really necessary/important to consume your recovery shake so quickly after workout? I prefer to leave it in the fridge and wait til I get home, but sometimes maybe I don't get home for an hour or even two (ya know yourself, stop at shop, call in and check how Mammy's doin etc!) and was just wondering if I should make more of an effort to get the shake into me quicker - or how much difference does it make?

Also, I find if I take it late in the evening (after training, about 9.30-10.0 am, always with milk) it affects my sleep at times.

Thanks...

Sleepy

You should take it immediately post-workout for best effect.

You mention that you leave it in the fridge? Whey shakes should be mixed immediately before drinking. Otherwise the protein deteriorates (I can't explain the science bit but I'm sure someone else here can).

mack1

2nd what Sleepy said, get it into you ASAP, your muscles are crying out for carbs and protein PWO, so the quicker the better, but definitely within 30mins of gym. You should be having your 2nd PWO meal by the time you get home.

For more info on this look for articles on "The Golden Hour" on t-nation, bodybuilding.com etc

GreenHorn

Thanks for the replies lads, will be sure to bring the "smack" with me to the gym in future!

Also, forgot to ask this the first time - I generally guzzle it down in a couple of gulps, does this matter? Should it be sipped or anything or does it make a difference?

mkdon05

GreenHorn wrote:

Thanks for the replies lads, will be sure to bring the "smack" with me to the gym in future!

Also, forgot to ask this the first time - I generally guzzle it down in a couple of gulps, does this matter? Should it be sipped or anything or does it make a difference?

I dont think it matters how you get it into you, just once it goes in quickly after training.

Chunks

GreenHorn wrote:

Thanks for the replies lads, will be sure to bring the "smack" with me to the gym in future!

Also, forgot to ask this the first time - I generally guzzle it down in a couple of gulps, does this matter? Should it be sipped or anything or does it make a difference?

I find that drinking it over a period of about 20 minutes to 30 minutes is the best way. If you guzzle it down you don't seem to get the same results. Might have something to do with your body only being able to assimilate a certain amount at a time and shíts the rest out. if it gets handle-able amounts regularly it can deal with it mor effectively with less waste.

oneeyedsnake

Chunks wrote:

I find that drinking it over a period of about 20 minutes to 30 minutes is the best way. If you guzzle it down you don't seem to get the same results. Might have something to do with your body only being able to assimilate a certain amount at a time and shíts the rest out. if it gets handle-able amounts regularly it can deal with it mor effectively with less waste.

Is there any truth in the story that your body can only assimilate 40 grams of protein every 3 hours?

Dragan

oneeyedsnake wrote:

Is there any truth in the story that your body can only assimilate 40 grams of protein every 3 hours?

I have done a large amount of reasearch on this through various online journals and have never found anything to back it up.

AlphaMale 3OO

Sleepy wrote:

You mention that you leave it in the fridge? Whey shakes should be mixed immediately before drinking. Otherwise the protein deteriorates (I can't explain the science bit but I'm sure someone else here can).

This is quite simply, untrue.

Hail 2 Da Chimp

forbesii wrote:

This is quite simply, untrue.

Can someone explain this, if I leave it until after I finish training I will have left it in my gear bag while I'm at work, work out, then drink it. So it will be left to stand for 10+hours...

If I take it at home I'm basically in and out of the shower, short drive home and I get it into me. Does it really matter leaving it 30mins post work out?

tribulus

There was a thread discussing this a while back. It started on a different topic I believe and came onto the protein deterioration thing so you may have to search for a while.

Or search for user "hardtrainer" (I think) who posted explaining the reasons behind it being a myth.

ali.c

Hail 2 Da Chimp wrote:

Can someone explain this, if I leave it until after I finish training I will have left it in my gear bag while I'm at work, work out, then drink it. So it will be left to stand for 10+hours...

If I take it at home I'm basically in and out of the shower, short drive home and I get it into me. Does it really matter leaving it 30mins post work out?

do you not mix it in the gym? So put the powder into the shaker and then add water when you finish your workout?
I think the thinking behind it is ASAP after workout, and there is a 3 hour window AFAIK, so 30mins isnt going to do to much damage.

tribulus

http://www.boards.ie/vbulletin/showthread.php?t=2055042977&referrerid=&highlight=

Hail 2 Da Chimp

ali.c wrote:

do you not mix it in the gym? So put the powder into the shaker and then add water when you finish your workout?
I think the thinking behind it is ASAP after workout, and there is a 3 hour window AFAIK, so 30mins isnt going to do to much damage.

I've just started taking it and it tastes like ASS with water so it'll have to be with milk which means its smoothie time!

Thanks for the post Trib, thats put my mind at ease. It is a bit of a burden trying to rush home from the gym to eat/drink shake.

Nice to know that 30mins isnt gonna let all my hard work go to waste.

Hanley

Chunks wrote:

I find that drinking it over a period of about 20 minutes to 30 minutes is the best way. If you guzzle it down you don't seem to get the same results. Might have something to do with your body only being able to assimilate a certain amount at a time and shíts the rest out. if it gets handle-able amounts regularly it can deal with it mor effectively with less waste.

Eh..... Damn. That's me fooked then!!

allabouttone

Sleepy wrote:

You should take it immediately post-workout for best effect.

You mention that you leave it in the fridge? Whey shakes should be mixed immediately before drinking. Otherwise the protein deteriorates (I can't explain the science bit but I'm sure someone else here can).

wish i could explain the science, haha.

but yea i have heard this too.

Sleepy

From reading the post Trib posted it seems I was wrong. Trust me to take everything I learn on-line as true!

numorouno

on a simliar topic i HATE the taste of protein shakes etc etc and therefore cant stand them after the gym and i have a simple brown bread sambo. would this be sufficient until i had me din dins around 2 hrs later?
also is it possible to add the protein powder for the shakes into a smoothie to disguise the taste or would that negate the benefits?

Hail 2 Da Chimp

Quick question (or 2) before this thread dies:
Should I be taking protein shake on my days off and I intend on doing a lot more cardio (training for a race in 2 months) should I be taking it after long cardio ssessions?
Cheers.

Esse85

Yes take protein on non training days and get the protein into you straight away when your finished training, you could also add some glucose to the shake here.

Esse85

By all means, add the protein shake to the smoothie. No negatives here.

cavanmaniac

Personally I finish me weights session, head to the locker and chug down a shake, then go back and do me cardio for a half hour before heading home. Gym instructor told me it was a good way of doing it...

g-punkteffekt

I used to bring it to the gym etc. but I find protein shakers absolutely STINK after a couple of weeks using them, no matter how much you clean them. Does anyone else have this problem?

Axni

g-punkteffekt wrote:

I used to bring it to the gym etc. but I find protein shakers absolutely STINK after a couple of weeks using them, no matter how much you clean them. Does anyone else have this problem?

I try and clean mine as soon as possible. Otherwise soak them in a bit of Milton if they get a bit smelly.

I've just one question regarding the timing of these. I generally do an hour or so of weights (as per program put together by my PT) and would quite often play an hour of tennis or do some other cardio after. Is it optimal to drink the shake before or after doing my weights?