I no longer take post-workout shakes.
And I recommend you no longer take them either.
Let me clarify…I still take a whey shake (with some creatine in there) – I just drink it DURING my workouts, not immediately after.
In fact, I’ll start sipping on this shake a set or 2 into my session.
So why make the change?
Training itself is catabolic i.e. it breaks muscle down. The reason we take a shake so soon after training is to give the body what it needs to get into an anabolic (building) state.
However, the catabolic effects of training are underway from the beginning of the workout.
The quickest way to get protein into your system is whey protein mixed in water. This 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 an hour. 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.
As I recommend 40g protein in a post-workout shake, the remaining 30g will be delivered over the following 3 hours. Since whey in water is the fastest method of delivery, you really can’t do any better than this!
As a side-note, this study  had 2 groups train and take either a pre-workout or post-workout shake. 50% of those in the pre-workout group had greater amino acid uptake than those in the post-workout shake group.
Now, as long as you have eaten a normal protein/carb/fat meal sometime before training, you don’t need to make this a pre-workout shake.
However, those of you who have to train first thing in the morning on an empty stomach, should take some whey before training. Perhaps make a 50g shake and have some of that before training, and the rest during your workout.
A protein-only shake first thing in the morning has the added benefit of spiking growth hormone levels (up to 3 times, see here).
So, with decreased catabolism and starting the anabolic process a little sooner, you should experience better results over the long term (this isn’t a quick fix).
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.
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 Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise. Am J Physiol Endocrinol Metab. 2007 Jan;292(1):E71-6. Epub 2006 Aug 8. Tipton KD1, Elliott TA, Cree MG, Aarsland AA, Sanford AP, Wolfe RR.
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