Protein shakes-Do I take before or after exercise.?

Question

Iv been told to have a protein shake before you work out. can this be more effective than taking it after you exercise.

Answer 1

If you are trying to gain muscles mass, the answer is both, but more so, one in the morning, one after your workout and one 30 min before bed. If your workout is in the evening, take one mid afternoon.

Without doing much, you could start by reading Mens Health and Muscle & Fitness Magazines. Both are published by Joe Weider Inc. Both have great workout routines in them and advice on diet, fitness, health, supplementation.

I would reccomend that you start by hitting the weight room, 4-5 times per week. Lifting with Compund exercies first, then isolation exercises. 4-5 sets of each, with 1-2 of them being warm up exercises. 9-12 rep range is good for muscle mass, and definition and stamina. Rest each body part 4-7 days. So if you do Chest on monday, dont do it till at least friday.

When it comes to supplementation you will use the minimum:
1 multi vitamin pill per day
tribulus
Whey protein or whey protein isolate. Depending on allergies, you may want to use a Soy protein. you should use 2-3 grams of protein per kilogram of bodyweight in your daily diet to gain muscle (you still need to lift weights though and stick with it. It takes a long long time. It took me 2 years to put on 35 pounds of muscle.) Take some in the morning when you wake up, mid day, and as part of your post workout drink.
I would also reccomend taking L-Glutamine as part of your post workout routine.
Take something with creatine. This stuff is well documented. I would reccomend BSN Nutrition NOxplode. IT has creatine, arginine, and others as well as nitric oxide. Take this for your pre workout routine, about 30-45 minutes before your workout. It takes awhile for your body to absorb the creatine.

That should be the core of your supplement routine. Do not rely on the protein powder to get you all of your protein in a day.

Remember to do cardio at least 3 times a week 60-75% of your max heart rate (MHR) which is 220-your age. for about 30 min each session. If i do legs, I do cardio after. Sometimes I will split it, 15-20 min before, 15-20 min after. You have to burn the fat to show your hard work!!

Do abs at least 3 times a week. focus more on form and crunching the muscle, than how many reps you do.

THis should help.

If you need more advice, feel free to email me, I would be glad to help you out.

Answer 2

1

Answer 3

Why do you think you need a protein shake? Fact is most Americans get more than they need. Do you eat meats? You may not even need it, I'd so some research on your internet to read up about it. If you're eating normal, you should be getting enough.
Go to your search engine and type in "protein how much do I need" and you'll find your answer there. We normally get way more than enough, even if we are working out, it's your body, do some homework and find out for yourself what you need. I'm not trying to be rude or mean, sometimes guys in the gym can try some pretty goofy things, and I just want you to do your own research and not take anybody's word for it, k?

Answer 4

Protein helps rebuild your muscles after exercise. It's best to have it about an hour after you finish working out. Carbs give you enough energy to make it through your work out, so you try to get some carbs in you a couple hours before.

Answer 5

you definitely need it after workout. some people add it before because evidence suggests that an easily digested serving of protein pre-workout may increase protein synthesis in the exercising muscle more than 6 times resting levels. of course, this is just "evidence" but i don't think it will hurt you.

Answer 6

After Excercise

Answer 7

Bananas are wealthy source of carbohydrates that should be taken earlier than activity with yoghurt and is with ease digestible..Publish exercise u want protein so hard boiled egg with orange juice serves the intent..

Answer 8

bananas are wealthy supply of carbohydrates that are supposed to be taken earlier than endeavor with yoghurt and is simply digestible..submit exercise u want protein so difficult boiled egg with orange juice serves the reason..

Answer 9

bananas are wealthy supply of carbohydrates that are supposed to be taken earlier than pastime with yoghurt and is conveniently digestible..submit exercise u want protein so rough boiled egg with orange juice serves the cause..

Answer 10

Carbohydrates before...protein after.