When it is best to drink a protein shake? Part 2

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After training If you've eaten two to three hours before exercise nothing to you, is to recommend a shake after training. Your body recovers faster when it not only immediately after exercise sufficient amino acids can transport to the muscles, but also in the hours afterwards. The uptake of amino acids by the muscles is increased after a long training, namely 24 h [1,3]. For optimal recovery during sleep I recommend a dose of 40 grams (for men, women need less because they can absorb less) [7]. Recent research has shown that athletes with a weight of 80 kilograms have an optimal protein synthesis with 20 grams of protein [6]. It is not known whether athletes need more whey with more muscle mass. My suspicion is that you really need more protein if you are bigger or have more muscle mass. In addition, I recommend not to take too much protein shakes (up to three per day). You can get better as much protein from chicken, fish, nuts and cottage cheese because it enables you to ingest the necessary natural fiber, vitamins and minerals. To develop muscle mass, I recommend an intake of 1.8 grams of protein per kilogram of body weight. Want to know more about this? Read this article about protein. Proteins and carbohydrates Until recently, the consensus in the science and its advice was always to take a protein shake with carbohydrates to increase the uptake of proteins [2,10]. Recently there have been a number of studies and a overzichstartikel which researchers indicate that there is no evidence of the added value of the protein-carbohydrate combination for strength athletes [11]. So it would be just as effective for strength athletes are like this only take a protein shake after training. Since things are not quite clear, I'm holding on a protein shake and a banana after training for a recovery as possible. Slow and fast proteins It is important to take into account the different protein sources that are for sale. Whey is namely absorbed much faster than casein [9]. For example, a protein shake with casein during the day and around your workout protein shake with a blend of different types wheys. If you use both, you are sure that you all day get enough protein. Want to know more about different types of whey? Read this article. Below are the two most popular casein protein shakes: If you have already eaten a high protein meal just before training (2 to 3 hours), a protein shake just before or after training makes little sense. The timing of a protein shake has little to no impact on your workout recovery. Take anyway a protein shake? Then I recommend that you drink 30-45 minutes before training.

Check out this video to learn the secrets to getting a killer six pack fast