The Muscle Couple has made it a personal mission to tell all their friends and even enemies over the years of the importance of “Post-Workout Protein“. You can’t change your appearance without it. It’s Commandment #1 of the 10 Commandments of Physique Improvement for Men .
But what if it was becoming just as important to consume protein right before and during your training?
- It’s Best To Drink Your Protein Shake Mixture Right Before and During Training?
It appears the latest research is showing just that. There is a compelling body of evidence the right mixture of nutrients(notably Fast Acting Whey Protein and Simple Carbs), taken at key points in the skeletal tissue regeneration cycle, will optimize improvements in muscle tissue growth, strength, and enhance recovery from exercise. There appears to be true synergy between these nutrients. Much of the data also confirms these nutrients, taken both before and after training, have a greater effect on lean mass and strength than when taken at other times of the day.
Additional recent studies and data have shown the most efficient way to stay in an anabolic state throughout your workout is to Consume 20-30 gms of FAST DIGESTING PROTEIN before you train. The amino acids from the protein will stay in your bloodstream as you train helping to prevent muscle tissue catabolism or breakdown during your training.
So putting all of this together it appears there is a “Workout Window” before-during and after your training where your body is primed to absorb the nutrients provided by fast acting protein and simple sugars(carbs). If you want to optimize your nutrition to gain muscle mass, strength and enhance recovery, it’s vital to consume this combination during this “window”.
So what is the best strategy to achieve this?
You can utilize the:
The Muscle Couple Mix
Mix 35-70gms of high quality whey with 60-80g of high GI carbs (such as glucose, sucrose or maltodextrin, etc.,)in shaker bottle and carry it with you to the gym. Drink half before and during training, and the other half immediately following your workout.
If you do this at every workout, you will be well on your way to ensuring you are taking advantage of the most cutting edge nutritional strategies available today. There are even additional supplements you could add to this concoction like Creatine, Glutamine and even Nitrogen Oxide stimulators. Sounds like a topic for another Blog we’ll discuss in the near future.
Have a great day!
MIHWCS
10 responses so far ↓
1 The Genesis of A Female Fitness Competitor | The Muscle Couple // Jun 16, 2009 at 12:34 am
[...] This needs to be changed to a better assimilated and digested “Pre Workout” meal. I think the Muscle Couple Mix is best. Because you are a college student and on a budget, Whey Protein Powder and a Light [...]
2 The Muscle Couple’s -Single Guy Diet | The Muscle Couple // Jun 18, 2009 at 12:53 am
[...] you(car or desk) with Protein Shakes/Protein Bars/Nuts/Protein Shots—Try to Consume the Muscle Couple Mix on training [...]
3 The Genesis of a Female Fitness Competitor-The Quest Begins | The Muscle Couple // Jun 22, 2009 at 12:25 am
[...] DAY>-Muscle Couple Mix-16 Ounces of Light Fruit Flavored Beverage, 2.5 Scoops Whey Protein Powder (consume 1/3rd before [...]
4 The Muscle Couple’s “12 Weeks to Shredditivity Diet”” | The Muscle Couple // Jun 26, 2009 at 1:36 am
[...] 4:<Training Day> Muscle Couple Mix-4 Scoops of Whey Protein/1 Scoop Glutamine [...]
5 BlenderBottle-A Great “On the Go” Protein Shake Container | The Muscle Couple // Jul 8, 2009 at 12:59 pm
[...] Blender Bottle is easily the best portable protein shake mixer we’ve used. It will mix anything into a very easily drinkable shake. It’s awesome for THE MUSCLE COUPLE MIX. [...]
6 The Muscle Couple’s -”Diet On A Budget” | The Muscle Couple // Jul 10, 2009 at 7:50 am
[...] Meal 5: 16-24 Ounces of Lactose Free Milk, Before-During and After your training.(A low budget Muscle Couple Mix) [...]
7 10 Leading Indicators YOU’RE MAKING IT HAPPEN! | The Muscle Couple // Aug 21, 2009 at 12:52 pm
[...] 10)You find your Muscle Couple Mix Shake Container in the bottom of your gym bag 2 days later with coagulated protein [...]
8 Ray // Oct 20, 2009 at 5:43 pm
I’ve been utilizing your protein recomendations for awhile now, with great results. You mention eating an equal amount of carbs after your workout (GI carbs). I have never utilized these GI carbs in my shakes… am I missing out bigtime in the magic hour? What brand/type do you guys use? I’ll throw in a diet bagel with my shake, is that accomplishing the same task?
Thanks for the advice
9 jayckbb // Oct 21, 2009 at 8:56 am
Great question Ray! A bagel is a perfect substitute for High GI carb powder. I have written about this in varying points in the last year on the blog. Carb consumption around your training-before-during and after really depends on your goals. The more muscle or strength you are trying to build/add, the higher your carb consumption should be. The more bodyfat you are trying to lose the less. The one point of the day where you can get away with higher carb consumption regardless of your goal of losing or gaining is right after the workout when your body is most able to absorb the excess sugar/insulin from your carb ingestion. Hopefully that answers your question. Feel free to email us directly with more specific questions. Happy Training!
10 My New Training Partner’s Diet | The Muscle Couple // Jan 22, 2010 at 10:32 am
[...] 5:30pm. Workout. I usually have a small protein shake (a shake consisting of half the carbs, proteins, fats) before my workout. Essentially The Muscle Couple Mix [...]
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