Whey during exercise?

[Lifterforlife]

I have been an advocate of sipping a glucose drink with some whey protein during exercise to cut down on muscle breakdown. Others state that only water should be consumed during training. This study may advocate the protein scenario a bit.

Interesting that with protein and creatine it does not state "during" training.

Abstract
Our purpose was to assess muscular adaptations during 6 weeks of resistance training in 36 males randomly assigned to supplementation with whey protein (W; 1.2 g/kg/day), whey protein and creatine monohydrate (WC; 0.1 g/kg/day), or placebo (P; 1.2 g/kg/day maltodextrin). Measures included lean tissue mass by dual energy x-ray absorptiometry, bench press and squat strength (1-repetition maximum), and knee extension/flexion peak torque. Lean tissue mass increased to a greater extent with training in WC compared to the other groups, and in the W compared to the P group (p < .05). Bench press strength increased to a greater extent for WC compared to W and P (p < .05). Knee extension peak torque increased with training for WC and W (p < .05), but not for P. All other measures increased to a similar extent across groups. Continued training without supplementation for an additional 6 weeks resulted in maintenance of strength and lean tissue mass in all groups. Males that supplemented with whey protein while resistance training demonstrated greater improvement in knee extension peak torque and lean tissue mass than males engaged in training alone. Males that supplemented with a combination of whey protein and creatine had greater increases in lean tissue mass and bench press than those who supplemented with only whey protein or placebo. However, not all strength measures were improved with supplementation, since subjects who supplemented with creatine and/or whey protein had similar increases in squat strength and knee flexion peak torque compared to subjects who received placebo.

 

[SgtSlaughter]

very intriguing.

I've been on the fence about this topic. I have tried both. And still am uncertain. Here's my reasoning...

I train for the goal of pumping as much blood as humanly possible into the target muscle group being trained.

If blood if diverted to my stomach and GI tract to digest, how would that be beneifical? ... I don't know, so when I train smaller body parts like bi's and/or tris ... I try to make sure I have a protein/carb/creatine/glut drink to sip on other than that, if I have one of my cocktails during a leg routine I'd puke for sure, lol

- SGT

 

[javaguru]

Some early creatine studies showed a positive response for creatine uptake when the muscle had been exercised. So, consuming some creatine with your pre/during workout shake may be advantageous.

 

[Lifterforlife]

I personally am a firm believer in pre workout creatine. That way serum creatine levels can be peaking with the increased blood flow to the muscles...which hopefully will maximise delivery.

 

[Lifterforlife]

very intriguing.

I've been on the fence about this topic. I have tried both. And still am uncertain. Here's my reasoning...

I train for the goal of pumping as much blood as humanly possible into the target muscle group being trained.

If blood if diverted to my stomach and GI tract to digest, how would that be beneifical? ... I don't know, so when I train smaller body parts like bi's and/or tris ... I try to make sure I have a protein/carb/creatine/glut drink to sip on other than that, if I have one of my cocktails during a leg routine I'd puke for sure, lol

- SGT

Some sites tout this like ABC, but I have been doing this for quite a while. Never had a problem getting a pump, never get nauseous or anything.

This may in fact be another case of lab versus real world.

 

[coldblue1955]

before and after for me. I've never tried drinking whey while workingout tho.

 

[Lifterforlife]

Ivy and Portman suggest a high-carbohydrate, moderate-protein supplement for use after workouts is essential...but Ivy and Portman suggest using the same formula (only less concentrated) during workouts! By doing this, bodybuilders can increase muscle energy and workout performance, reduce muscle damage, and even set up the muscles for faster recovery afterward.

 

[jmt24]

at what concentration lifterforlife? i currently have a preworkout shake and a post workout shake. adding another during my workout seems like overkill. thoughts??

 

[Lifterforlife]

I am a fan of about 1/2 as much, if not a bit less. The idea is simply to "sip" it, not drink it.

Researchers at Appalachian State University recently studied the effect of carbohydrate supplementation during resistance exercise. They found that the decline in muscle carbohydrate was 50 percent less and that subjects could perform more work when the carbohydrate supplement was provided than when subjects received flavored water.

During extended exercise, amino acids—principally the branched chain amino acids leucine, isoleucine, and valine—may supply up to 15 percent of the muscles’ energy needs. The use of some BCAAs for energy can be increased by as much as 500 percent, depending on the intensity and duration of the exercise. The addition of protein to a carbohydrate supplement promotes the metabolism of the ingested protein and lessens the demand for amino acid release from the muscles. Researchers at James Madison University fed either a regular carbohydrate sports drink or a carb-protein drink to subjects during a hard workout and measured post-exercise levels of creatine phosphokinase (CPK) in the blood. CPK is a measure of muscle damage. The subjects receiving the carbohydrate/protein supplement had CPK levels 83% lower than those receiving the carbohydrate supplement, indicating significantly less muscle damage during exercise.

 

[jmt24]

what type of carbohydrate supplement? dextrose? i currently use dex &bcaa's in my pwo.