Bro, you MUST drink a protein shake immediately after your workout and have your postworkout meal within a 30min window as this is when youre anabolic and can make massive gains. lol no. Research shows muscle protein synthesis (MPS) is elevated by more than double 24hrs post resistance training so you are essentially anabolic all day, everyday if you train daily. Therefore, just eat your food and drink your shake whenever it suits you. Whats important is meeting your daily nutritional goals by the end of the day and eating your calories to suit your preferences and lifestyle. Do you need to drink protein shakes? No, if you are getting enough protein in your diet from food. Can you drink protein shakes? Yes, if it helps you meet your minimum protein requirements. ------------------------------------------------------------------------------------- See below for some research. ncbi.nlm.nih.gov/pubmed/8563679 MPS increases rapidly, is more than double at 24 hrs, and thereafter declines rapidly so that at 36 hrs it has almost returned to baseline. ncbi.nlm.nih.gov/pubmed/1280254 The results indicate that a single bout of heavy resistance exercise can increase biceps MPS for up to 24 h postexercise jissn/content/10/1/5 by Alan Aragon and Brad Schoenfeld There was no detectable increase in rates of myofibrillar protein synthesis during 6 h of recovery in the SLOW or CTL conditions (both P > 0.05). The SLOW condition resulted in a stimulation of myofibrillar protein synthesis during 24–30 h recovery as indicated by a 2.3-fold increase above fasted rates (P < 0.001) and was greater than the 0–6 h response and the CTL condition at that time point (Fig. 3A). Mitochondrial protein synthesis rates were stimulated 2.1-fold above fast (P = 0.018) during 0–6 h recovery only in the SLOW condition; however, at 24–30 h post-exercise both SLOW (P < 0.001) and CTL (P = 0.002) were stimulated above fast by 2.8- and 2.3-fold, respectively (Fig. 3B). The mitochondrial protein synthetic responses at 24–30 h recovery were maintained in the SLOW condition and increased from 0–6 h in the CTL condition (P = 0.002). Sarcoplasmic protein synthesis rates were stimulated 1.8-fold during 0–6 h exercise recovery only in the SLOW condition (P < 0.001) and were greater than the CTL
Posted on: Wed, 06 Aug 2014 03:20:37 +0000
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