How long does creatin, or any source of protien stay in your
system after you take it? Would it benefit me more to take whey protien before a work-out or eat a protein packed
meal or snack post work-out, I need more muscle growth and i’m looking for tips.
You should eat some protein every 3 hours during the day. If you don’t supply protein throughout the day your body
will break down muscle tissue to use for the protein that it needs for daily functions, etc. So it would be a good idea
to have a light meal consisting of protein and complex carbs about 1 hour before your workouts and right after your
workouts have a protein and carbohydrate drink. One of my favorite post workout drinks is vanilla whey protein
mixed with orange Gatorade powder this tastes good and provides excellent post workout nourishment.
Some people say that eating protein before working out doesn’t help or hurt you, and they’ll often point to studies like this and this to support their position.
Others say they’re wrong, and cite papers like this and this, which seem to demonstrate that eating protein before training would indeed boost muscle growth over time.
The solution to this mystery is simple, actually, and is found in a minor detail: when subjects had last eaten before eating their pre-workout meals.
You see, it takes your body several hours to digest and absorb protein, and meal size and composition affect this greatly.
A small amount of a quickly digested protein, like 20 grams of whey protein, is usually digested and fully absorbed in about 2 hours. A steak with buttered potatoes and vegetables, on the other hand, might take up to 6 to 8 hours to fully process.
So, let’s say you’ve eaten a large meal containing a significant amount of protein a couple hours before your workout.
Your plasma (blood) amino acid levels are still going to be elevated from the meal, which would make eating more protein before you train unnecessary.
Let’s now say that it has been several hours since you last ate protein, and it was a small meal, like a cup of Greek yogurt.
In this case, your body is going to have more or less digested and absorbed all the protein from the yogurt by the time you’re ready to work out, in which case you could benefit from eating another serving of protein before hitting the weights.
What this means, then, is most people don’t need to eat protein before they work out.
Most of us have eaten a mixed meal containing a fair amount of protein 1 to 3 hours before we work out.
For example, you might have a protein shake with some fruit and nuts at 3 PM, and be in the gym by 6. Or you might eat a big breakfast at 8 AM, and work out at 12. Or a big lunch at 1, and work out at 5.
In all these cases, you probably wouldn’t benefit from another dose of pre-workout protein.
If, however, you train first thing in the morning, or 5 to 6 hours after eating a relatively small meal, then it’s probably a good idea to eat ~20 grams of protein before you work out.
It’s that simple.
Post-workout nutrition is more cut-and-dried than pre-workout.
The consensus among most respected, evidence-based fitness professionals is that yes, you should eat protein after you work out.
It’s not hugely important, but research does show that it can help you gain more muscle over time.
This makes sense for two reasons:
After you train your muscles, they’re more responsive than usual to the muscle-building stimuli provided by protein.
Protein breakdown rates begin to rise rapidly after you finishing training, and eating protein negates this.
In most cases, 20 to 40 grams of protein eaten after your workouts will do the trick, and studies show that whey protein is particularly good for post-workout nutrition.