Supplements the debate/discussion thread

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Hmm, two stupid things in one week! I'm on a roll!!

To be fair, I knew excessive creatine wasn't good, and wanted to be safe rather than sorry. It was only a check! :p

kd
 
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Captain Planet said:
Is your aim to build mass and muscle?

The benefit of taking a liquid protein shake straight after a workout is that your muscles are getting fed as quickly as possible. After workout your muscles continue to break down because you've used most of your Glycogen stores whilst working. Taking the shake stops the breakdown and stimulates muscle repair and growth. So yes, if your aim is muscle growth, continue to take the protein shake straight after workout :)
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Myth. The "window of opportunity" is much larger than people think. And to be honest, eating within minutes of a workout actually is less efficient than waiting a while.
 
Freefaller said:
Myth. The "window of opportunity" is much larger than people think. And to be honest, eating within minutes of a workout actually is less efficient than waiting a while.
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Interesting. Many articles suggest your body goes into a catabolic state whilst lifting and the sooner you bring it back to anabolic state the better?

Would you recommend not consuming a shake straight after workout then?
 
Your body does start to work towards being catabolic after a strenuous workout - but your body will not be in a catabolic state for many many hours. Your body will respond to nutrition for up to 24hrs after a work out. It's been researched that taking a shake or food within minutes of finishing your workout is less efficient/effective for protein synthesis as leaving it for up to an hour after training.
 
There is lots of conflicting information regarding this matter then.

Having read this guide he suggests you stagger the key supplements in the first hour, then a balanced meal later (30mins after your supps).
 
I think for convenience and to be sure, just take your post-workout shake when getting changed after a session.
 
Captain Planet said:
There is lots of conflicting information regarding this matter then.

Having read this guide he suggests you stagger the key supplements in the first hour, then a balanced meal later (30mins after your supps).
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Linking to random bodybuilders who have an opinion on a certain matter is not good practice. I could link to someone saying anything is optimal.
 
Skillmister said:
Linking to random bodybuilders who have an opinion on a certain matter is not good practice. I could link to someone saying anything is optimal.
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That was one of many. Googling the subject brings up many "random" as well as many "Pro" bodybuilders who advise the same practice; shake straight after and eating pretty soon after that. FF's post almost suggests you can wait 24hrs with no ill effect?

I'm not doubting the information, but it seems to me that this subject lends much to theory and personal opinion over anything. I'm therefore most likely to follow a majority vote on the matter unless there is hard fact black n white documentation proving the perfect approach.
 
http://fitnfly.com/learn-about-food/nutrition-facts#_

Alan: The post-exercise “anabolic window” is a highly misused & abused concept. Preworkout nutrition all but cancels the urgency, unless you’re an endurance athlete with multiple glycogen-depleting events in a single day. Getting down to brass tacks, a relatively recent study (Power et al. 2009) showed that a 45g dose of whey protein isolate takes appx. 50 minutes to cause blood AA levels to peak. Resulting insulin levels, which peaked at 40 minutes after ingestion, remained at elevations known to max out the inhibition of muscle protein breakdown (15-30 mU/L) for 120 minutes after ingestion. This dose takes 3 hours for insulin & AA levels to return to baseline from the point of ingestion. The inclusion of carbs to this dose would cause AA & insulin levels to peak higher & stay elevated above baseline even longer.

So much for the anabolic peephole & the urgency to down AAs during your weight training workout; they are already seeping into circulation (& will continue to do so after your training bout is done). Even in the event that a preworkout meal is skipped, the anabolic effect of the postworkout meal is increased as a supercompensatory response (Deldicque et al, 2010). Moving on, another recent study (Staples et al, 2010) found that a substantial dose of carbohydrate (50g maltodextrin) added to 25g whey protein was unable to further increase post-exercise net muscle protein balance compared to the protein dose without carbs. Again, this is not to say that adding carbs at this point is counterproductive, but it certainly doesn’t support the idea that you must get your lightning-fast post-exercise carb orgy for optimal results.

Something that people don’t realize is that there’s no “magic anabolic window” that’s open for a short period of time near the workout & then rapidly disappears. As a result of a single training bout, the receptivity of muscle to protein dosing can persist for at least 24 hours (Burd et al, 2011).
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Alan Aragon ftw
 
'Wes said:
No he didn't, he said "your body will respond to nutrition for up to 24hrs after a work out".
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Which is an unsurprising fact that doesn't really answer the issue that was first brought up...
Maxeh said:
Is there any need for a post workout shake if I am having a good dinner anyway?
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However, the information posted above appears to have answered yes to the following instead
Maxeh said:
Would I benefit from taking the shake pre workout for the time being?
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