Comments on: Solid & Liquid Protein Timing For Better Muscle Gains

By: Mark McManus

Mark McManus — Thu, 21 Jun 2012 11:16:47 +0000

@Maximus. Yes that was the conclusion – that there was no difference overall. However as I stated in the article, “However, the solid food group increased and maintained elevated protein synthesis levels throughout training and were still higher 2 hours after the workout had ended. For those of us eating to help fuel muscle growth this would be the preferable scenario as it will result in better muscle gains and speedier recovery.” So the actual timing of precisely WHEN this occurred was better with the solid food, at least from a bodybuilding perspective.

By: Mark McManus

Mark McManus — Thu, 21 Jun 2012 11:13:22 +0000

@Imran. 4 egg whites is only 12g of protein. You should get around 30g or so. The acidity wouldn’t be linked to this, though.

By: Mark McManus

Mark McManus — Thu, 21 Jun 2012 11:09:12 +0000

@Chris. Yes it was tested. The solid protein produced a sustained increase in protein synthesis throughout and after the workout as compared to liquid protein
@Blake. If you haven’t time to eat, try adding some peanut butter to that morning shake to mimic solid food.
@Ryan. See my above suggestion to Blake.
@Sunil. The eggs would be a good choice for a slower release during and after the workout. 20g every 3 hrs is a myth. See this post…
https://musclehack.com/how-much-protein-can-the-body-absorb-in-one-sitting/

By: wouter

wouter — Thu, 21 Jun 2012 05:08:48 +0000

Im from South Africa,best workout and meal plans ever! Thax alot Mark

By: Imran Khan

Imran Khan — Wed, 20 Jun 2012 18:09:59 +0000

Hi Mark,

First of all I would like to thank you for all your efforts on providing significantly valuable information on PRACTICAL approach to body building. I religiously follow your THT workout plan. Recently I am done with THT Vol1 (8-12) rep cycle and now I am on first week of THT HIT cycle after a break of 1 week. I got very impressive result after first THT cycle. I am 185 Cm and I used to weigh 78 Kg with body fat % of 15% before starting first THT cycle and now I weigh 82 Kg with 17%. I realized this is the best/practical approach to gain weight by pure muscles. Million thanks again. !!
Well, I tried this theory today, so what I did is, I took 4 egg white (to start with) 45 mints before my HIT (mass) workout and had a banana 10 mints before workout. Unfortunately, I felt slight acidity during and post workout (it got settled in few hours by itself) but left me uncomfortable for time being. What do you think, does banana caused acidity ? Appreciate your response.

Cheers mate,
Imran

By: Sunil

Sunil — Wed, 20 Jun 2012 03:27:51 +0000

Dear Mark,

Thanks for the information,i would like to know if i consume 5 eggs one hour before workout that contain almost 30 gram protein will it digest quickly or it will effect the workout because digestion has not taken place fully.

I read some where on the internet where experts recommend to consume not more than 20 gram whey protein every 3-4 hours.

By: Ryan

Ryan — Wed, 20 Jun 2012 01:34:07 +0000

I workout first thing in the morning as well. I typically have a 40g servicing of Whey Protein mixed with 450ml of milk. Does that milk count as a solid? I’m not sure if I can do chicken of fish right away in the AM.
ps: I love the THT workouts, they are killer! The french curls destroyed me…in a good way!

By: Rayskie

Rayskie — Tue, 19 Jun 2012 23:10:52 +0000

Thanks for the informative website!!!!
CHEERSSS!!!
If you wanna do this advices.. im sure you really overcome your dreams!1!!
MABUHAY!!

By: Maximus

Maximus — Tue, 19 Jun 2012 22:37:45 +0000

I don’t agree with your interpretation of that study.

What I read was that muscle protein synthesis for 5 hours post workout was higher with both PULSE and BOLUS protein ingestion compared with the PLACEBO. It did show a two-fold greater leucine concentrations in PULSE compared to BOLUS ingestion, BUT it also showed that there was NO DIFFERENCE in the inhancement of muscle protein synthesis between either BOLUS or PULSE protein ingestion. Concluding that a sufficient amount food proteins is just as effective as rapidly digested proteins in promoting muscle protein synthesis post-workout.

So my interpretaiton is that it doesn’t matter if you eat whole food with adequate protein content or drink whey protein shake. For those that don’t have time to cook because you have an early morning workout or your are just lazy to prepare some whole food, don’t feel bad because it’s not that critical — muscle protein synthesis will be the same.

By: John A Davis

John A Davis — Tue, 19 Jun 2012 21:51:02 +0000

Anything is better than nothing.

By: Michael

Michael — Tue, 19 Jun 2012 15:35:16 +0000

Thanks for the info Mark. I’m a big fan of the whey protein directly after an intense workout. Although I normally follow up my whey protein post workout with another high protein meal, about 30 minutes after my workout, but this is just me

By: Blake

Blake — Tue, 19 Jun 2012 13:15:58 +0000

Great advice, noted! But I train early in the mornings… 5am. I get up roughly 4:45am, chug a protein shake (water, protein mix, that’s it), and hit the gym. It gives me roughly the energy I need for a solid work-out… so I’m trying to figure out the best whey (hah, get it) to maximize a pre-workout “meal” so early in the morning. Suggestions?

I can’t scarf down a chicken breast at 4am in the morning. I just can’t. 😉

By: Chris

Chris — Tue, 19 Jun 2012 12:43:36 +0000

Apologies, should really have said Im an awkward veggie, but cool trick though 🙂

By: Scott

Scott — Tue, 19 Jun 2012 12:42:21 +0000

Chris – Try microwavable bacon (if you live in the US, Costco sells a good one). 40 seconds in the microwave and you have a quick, high protein (and fat) meal!

By: Chris

Chris — Tue, 19 Jun 2012 12:39:46 +0000

Excellent, but finding the time to cook and eat at 5am and waiting 45minutes before workout is very difficult! So a pre and post whey is the only way! Was this tested?

By: Chris

Chris — Tue, 19 Jun 2012 12:36:38 +0000

Great advice. Many thanks Mark! New to Muscle hack – what a fantastic resource!

By: Ikram

Ikram — Tue, 19 Jun 2012 12:34:41 +0000

Thanks mark, I do exactly this, I get about 40g of protein with my breakfast mostly from eggs and then have 45g of whey protein isolate with water straight after a workout. Thanks to you I’m
In the best shape I my life!