by Chris Bohlmann, manager Nutri-Sport, Altoona, Iowa
When it comes to taking protein, it’s not just what you take – it’s when you take it.
More specifically there are times when you should consume different kinds of protein. Most people who weight train or do any sort of exercising are taking some sort of protein. It could be argued that the most important times to consume are pre and post workout. Researchers have tested the effects of the timing of protein supplementation ingestion on various physical changes in weightlifters. In general, protein supplementation pre and post workout increases physical performance, recovery, muscle hypertrophy, and strength.
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Specific gains differ however based on protein type and amounts taken. As research shows, for maximal muscle gains/recovery, taking whey protein before/after training, along with carbohydrates is optimal. It also showed that soy does not have the same impact as whey. Additionally, the abstract speaks about how timing does make an impact with regard to post workout protein/carbohydrates consumption (a more positive impact than the same later in the day after training). The following abstract from the Journal of the International Society of Sports Nutrition can be found here that digs deeper into this topic: http://www.jissn.com/content/9/1/54
Have a question for Chris “the Truth” Bohlmann? Email him at chris@nutrisportfpt.com or call (515) 266-2225.
For more information on supplements, nutrition coaching or personal training in Des Moines, Iowa, email ryan@nutrisportFPT.com or visit either our Clive or Altoona locations, where you go for results and not a sales pitch!
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Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325 | (515) 331-2141
Nutri-Sport Altoona
1003 8th St SW, STE K (next to Hairy’s Day Spa)
Altoona, IA 50009 | (515) 266-2225
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