Is post-workout nutrition a thing of the past? Take 2 minutes to read this – you’ll make better gains!
I told you guys about a year ago that I no longer drink a post-workout shake after training. It’s now an intra-workout shake. I slowly sip on it from the first working set and make sure it’s gone by the end of the session.
Why? It just makes sense.
Look, when you’re working out, your body’s needs for amino acids will go up about 500% (for a high-intensity, growth stimulating workout like my free THT training – click here to download it).
Creatine levels are also starting to get depleted once you start training.
If your workout lasts 60 minutes, for example, why wait until the 60th minute to supply some protein/creatine?
HERE’S WHAT YOU NEED TO KNOW. MUSCLE GROWTH IS ESSENTIALLY…
Protein synthesis -(minus)- Protein degradation = Level of Protein Accretion (net gains)
- Protein synthesis (anabolism) – building
- Protein degradation (catabolism) – breakdown
- Protein accretion – the net positive difference between the two
Achieving maximal protein accretion can be realized by taking your whey from the 1st working set – not after the last one!
That’s because the catabolic (breakdown) effects of training are under way from the beginning of the workout. And I would stress – this is doubly important when you’re on a cutting program to get shredded – like my Total Six Pack Abs plan. You’ll already be at more risk of catabolism (protein breakdown) because you’re dieting down – so don’t be catabolic for an hour while training on top of that (my TSPA program prevents any muscle loss anyway).
The quickest way to get protein into your system is whey protein mixed in water. Whey is the fastest-acting protein on the planet. It will enter your bloodstream at the rate of about 10g protein per hour.
But if your workout lasts for an hour, you’ll only BEGIN this process after you’ve already been catabolic for 60 minutes. Why allow this to happen?
It’s much better to have your shake during your workout so that by the time it’s over, you’ve already delivered 10g protein to your hungry muscles (the other 30g being absorbed over the following 3 hours).
By the way, 40g (about 2 x scoops) whey protein in a post-workout shake works best. Click that link to see how 2 scoops builds more muscle than 1.
NOTE: For my US readers I recommend Optimum Nutrition Whey and for all my European readers I highly recommend Impact Whey from MyProtein.
HOW TO EAT BEFORE, DURING AND AFTER TRAINING
NOTE: Before I spell this out for you, I put together a free guide of the 5 best proteins to eat BEFORE training. Not all proteins are created equal! Make sure you are getting the best gains possible by eating 1 of these 5 x protein sources before hitting the gym. Pop in your details below to get it immediately (zero spam policy).
Thanks! Here's what you wanted. Enjoy...
OK, DO THIS…
(1) Have a whole food meal made up of protein, carbs and fats (about an hour or more before training). If you work out first thing in the morning, taking protein-only will do – something like cottage cheese works well!
(2) Then take your whey shake containing 40g protein during your training (you’ll need about 50g actual powder to get 40g protein)
(3) Then take another whole food meal made up of protein, carbs and fats within 3 hours of finishing training. Here is what I typically eat for my post-workout meal – just copy me!
Of course, all this counts for nothing if your workouts aren’t up to scratch. Download the most growth-promoting workout I know below. THT Training is free. After inputting your email, you will be taken directly to the download page for instant access to the workout. There is no need to go and confirm your email.
It will tell you the best exercises to use, the best rep ranges, the right number of sets to do, the best training frequency – everything you need for the best gains ever in the shortest amount of time! Don’t worry, there’s no spam, no BS, no weirdness. If you don’t want to hear from me again, I wont be offended. You’re about to get the best gains of your life…
P.S. I know that putting together a diet for mass gains or getting shredded abs can be a pain in the butt, especially if you are new to this – that’s why I offer a service where I will do all the tough ground work for you.
You probably don’t know how many calories you need, or how many grams of protein, carbs or fat you need (based on your personal stats)…BUT I DO. Then I can take these numbers and create an exact meal plan for you to hit those numbers spot on! You’ll know what foods to eat and even when to eat them. All you have to do…is do it. No thinking involved. If you’d like me to take care of this for you, see the Get Me Shredded option on my Coaching Page here.
Get Totally Shredded Fast
Get ripped at blistering speed without losing muscle and keep gaining in the gym. Also, you get your abs or you get your money back! That's the power of Mark's Total Six Pack Abs program. More details here.
Buff Baking Anabolic Cookbook
Extremely easy anabolic recipes with simple ingredients that makes fueling muscle growth feel like a cheat meal! Bars, cookies, pizza, ice cream...see pics and recipes here.
Advanced T.H.T. Training
A brand new workout including 9 x advanced "Shock & Awe" hypertrophy techniques to ignite pounds of new gains! It's "Game-Changing" time! Got at least 1yrs training experience? It may be time to go advanced! You've never trained like this before. Get all the details here.
Stay shredded all year – no more long cutting cycles. If you’ve ever gotten ripped abs only to lose them a few weeks later, you need to know the secrets of staying shredded without fasting and without giving up cheat meals. I’m ripped all year – you should be too! Details here.
Shoulder Blast Workout
In Jan 2019 a bunch of 'lab rats' tested the New Shoulder Blast Workout and gained up to 2.5 inches in shoulder size in 7-10 days! There is a very specific type of training stress that works uniquely well for the shoulders. You're about to target it...hard! More details here.
The Arm Blast Experiment
Gain up to an inch on your arms over the next week with new "hyper-intense" training techniques that literally force new arm growth. The workout is based on the results of an online study conducted by Mark from MuscleHack. More details here.
Chest Blast Workout
3 Workouts | 7 Days | Up to 3 inches in chest growth! A workout that will fry every muscle fiber in your pecs and literally force new and permanent growth...fast! More details here.
The Leg Blast Workout
An explosive training package for fast leg gains! 1 week | 3 x 90 minute workouts | "hyper-intense" techniques = big & fast leg gains. Up to 3 inches in growth. See more details and testimonials here.
Please help out Mark by making a donation - nothing is too small 🙂
MuscleHack is a one-man operation. Mark does everything here - the articles, videos, social media updates, THT workouts - all at no cost to you. Please help keep it all free by giving a small donation. Thank you!
HERE ARE THE SUPPLEMENTS I HIGHLY RECOMMEND
I highly recommend MyProtein for all your supplement needs.
GO TO MYPROTEIN UK/EUROPE
GO TO MYPROTEIN USA
- I also recommend to US readers this Optimum Nutrition whey (and here's a low-carb whey)
- And this quality, inexpensive creatine ~ Mark McManus
Can I give you my free muscle-building workout?
Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT)
Thanks for the advice Mark. Is it 40 or 50g whey?
@Paul. Whey is 80-90% protein. So in order to get 40g protein, you need to consume about 50g of actual whey powder.
Hope that helps.
Great advice Mark! I’m doing it. Maybe you remember, but about 6 weeks ago I commented about having a hernia repair…well, things are great and my doc started me back working out and the gains are coming fast! Your site is terrific!
@Mark Kozlowski. Great! It’s always brilliant to get back at it! Happy for you, buddy! 🙂
Hi Mark do you have creatine monohydrate in your shake . Cheers Harvey
Thanks Mark. It is amazing how much more energy I had during my workout today.
Cool article Mark, lots of great info here! But I am curious as to the effect that your protein protocol will have on the pre-workout I take.
From what I understand, taking any food source or protein at or near the same time a preworkout is taken will nullify the effects of the pre-workout itself.
Can you shed some light on this and let me know what you recommend. Thanks in advance and keep the value coming sir!
@Harvey. Yes buddy. 5g creatine mono in with my whey.
@David. Great! Glad it helped 🙂
@Eric. I don’t know who told you that but having your whey during the workout will not nullify the effects of your pre-workout at all, buddy.