Should I Take A Protein Supplement Before Working Out? | LIVESTRONG.COM - 0 views
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Photo Credit Jupiterimages/Goodshoot/Getty Images Active people involved in resistance training regularly take protein supplements to promote muscle strength, enhance muscle recovery and gain muscle size, as acknowledged in an article by Robert R Wolfe in the August 2000 issue of the "American Journal of Clinical Nutrition."
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An effective protein supplement used before or after working out should contain the nine essential amino acids that cannot be synthesized in the body. The optimum combination of amino acids renders them "complete proteins." These are protein supplements derived from animal or dairy sources.
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Writing in Bodybuilding.com, bodybuilder Hugo Rivera categorizes five types of protein used in supplements according to their bio-availability value--ability of the body to assimilate and use protein.
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The five are: whey protein, egg protein, milk protein also known as calcium cassienate or micellar protein, beef protein in the form of liver tablets, and soy protein.
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Weight gainers are a blend of protein, carbohydrates and fats, with a high calorie content designed to help you gain weight. They are particularly useful if you are a hard-gainer with low body-fat and a high metabolic rate. Meal replacement powders are a blend of protein and carbs, but lower in calories than weight gainers. Protein powders typically contain no more than 5 percent carbohydrates. Protein bars contain proteins and sugars. Ready to drink protein shakes, contain low carbs and essential fatty acids. Beef liver tablets, a protein supplement that dates back to the 1960s.
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Take a weight-gainer protein supplement or meal replacement supplement within an hour of finishing your work out. These contain simple carbohydrates to replenish muscle stores of glycogen used as energy during your work out, and a blend of quickly assimilated whey protein and sustained release milk protein to accelerate muscle recovery and enhance growth. Hoffman believes the insulin response generated by simple carbs helps the body's uptake of amino acids.
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Muscle breakdown occurs during resistance exercise and depletes the muscles stock of the branch chain amino acids, leucine, iso-leucine and valine. Take a quick digesting protein supplement like whey protein before your work out. An article by Jay R Hoffman PHD. in the December 2007 edition of the "National Strength and Conditioning Journal," suggests taking a protein supplement immediately before your workout enhances muscle growth.
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