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RESEARCHSARMSUGFREAKeudomestic
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protein intake before workout

swordfish151

New member
Hey guys, quick question...i have been working out now at 5am (due to work schedule) i roll out of bed at 4:45am, and stroll into the gym at 5am...on an empty stomach. I've been lifting like a beast (heavy) question is should i have some kind of protein before i get into the gym? like a shake? Is it ok to consume 15 min before a workout?? i do eat breakfast right after the workout, but i dont know if i should be consuming protein before? thanks guys!
 
Yeah, try and get an MRP with both carbs and protein. It's better than nothing and can only help your cause.
 
I'd shy away from a MRP proximal to working out. The last thing you want prior to working out is a significant rise or spike of insulin - you will not be able to train as hard. Most MRPs use maltodextrin which has a very high GI (albeit the overall MRP GI may be lowered due to the effect of protein).

Even protein alone can cause a rise in insulin. Protein stimulates enzymes that facilitate a rise in blood glucose.

I'd like to dig up some real data on this, but for now I'd advise that a pure whey protein supplement at about 20-25 grams 20 minutes before working out would be benificial, raising blood amino acid levels but allowing a stabilized blood glucose level.

A better idea is to wake up 60-90 minutes before your workout, eat a small low GI meal and the whey protein, and go back to sleep. It takes some getting used to, but believe it or not, may elite athletes train themselves to eat one or two meals in the middle of the night with minimal sleep disruption.


Having said all that, what really matters is that you get your ass in the gym and wreck shop - regardless of "optimal" eating patterns.
 
This debate has been going at my gym for a bit. One side says flood your body with protien and carbs to make it more anabolic while working out. The other says that by puttin a substance like that in you stomach, a primary organ, your body naturally directs blood to the stomach to break down the food etc... thus not letting the muscles get as large a blood flow while working out.
In the end I agree with silent method. I would get it in there at least an hour before!
Good luck
 
wow 60-90 minutes before my workout!! i would have to wake up at 3:30 or something like that....yeah that would need some getting used to...i dont know if once awake i would be able to fall back asleep..im a morning person...but i will try it and see how it works out for me....i do have 100% whey protein that i consume now, it has 22g of protein per serving...would this be good to take?
 
Never just go to the gym after going 6-8 hours with no food for you are in a catabolic state at that point. Give your body something to burn on besides stored fat and muscle! Even while on gear!
 
swordfish151 said:
i do have 100% whey protein that i consume now, it has 22g of protein per serving...would this be good to take?
I'd feel comfortable consuming this 20 minutes or so prior to exercise.

I will not consume any carbohydrate less than 60 minutes prior to working out.
 
training on an empty stomach, and also just after you wake up Is't something I would suggest anyone doing. In your case I would take some medium fast carbs like a slice of bread, with this a whey shake. Alternative would shake + a banana, those fast carbswill do shit for fatgains. Post WK, bring a dextroseshake, 50g dextrose or some ricecookies, go home and take a shower, then eat your big protein breakfast, whey drink + chocken + oatmeal is a perfect starter. If you take a proteinshake before the workout I beleeve the protein isn'ät needed until breakfast.

I always took a small shake pre WO before then a proteinshake PW with carbs, but then I changed to taking a proteinshake before the session with carbs + zipping on a proteindrink while doing the wokrout, then PW I take only carbs, then 1½ hours later I take 80-100g protein + carbs. That is what has worked the best for me I can tell ya
 
get both carbs and protein in before the workout.. if you hve no choice but to have the shake real close to the workout then just find how much you can stand without taking away from teh intensity of the workout

carbs pre workout really help your body absorb protein after the workout. use rala to keep sugar levels lower during the workout. sip gatorade throughout the workout if you need

after the workout get your protein in

my routine is an apple and whey with rala pre workout
sometimes gatorade during workout
whey shake after workout (ill soon be bulking and will add carbs to pwo shake)
1hr later a real meal (will be adding slin at 3-5ius prior to the meal shortly)

good luck
 
Judo Tom said:
sip gatorade throughout the workout if you need
Still not down with carbs immediately prior to working out, but this is a good idea IMO. Exercise responce inhibits significant insulin release during the workout. Siping something like gatorade will have a positive effect on glucose levels.
 
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