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Protein Timing when Lifting?



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BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,110
12/3/12 3:51 P



MOTIVATED@LAST
Posts: 14,104
11/24/12 6:25 A

It is worth remembering that the body can any really use about 20 grams of protein at a time, with the excess being burned for energy or converted to fat. So it is better to space your protein intake over the whole day, rather than just having say, one large protein shake.

Also, rebuilding muscles is something that happens slowly and gradually (which is why most experts recommend waiting at least 48 hours between ST sessions).

One option would be a small post-workout snack that includes protein, rather than a full meal.

M@L




TACDGB
Posts: 6,130
11/23/12 6:43 P

I drink my whey protein shake while I am lifting and that seems to help.



SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
11/23/12 5:50 P

Hi Alex,

"According to research presented at the 2011 annual meeting of the American College of Sports Medicine, consuming protein before lifting weights enhanced recovery better than consuming a protein drink afterwards. This is because your body digests pre-exercise protein into amino acids (yes, your body can digest food during exercise) and puts those amino acids right into action repairing damaged muscles."~ American College of Sport Medicine.

I hope this helps!

Coach Nancy



SUNFLOWER4ME
SparkPoints: (8,442)
Fitness Minutes: (4,773)
Posts: 1,083
11/23/12 5:35 P

I know lifting breaks down your muscles to then build them back up, hence the importance of protein. My question is, can eating right before working out still provide those muscles with that protein, instead of after? Will the muscles be able to utilize that protein or other protein storage still in your body?

Sometimes my schedule does not allow me to eat after working out, or sometimes I lift later in the evening. Thank you!



 
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