Why the 30min window of taking protein after a work out?

E

emirateking

0
Hi,

I'm curious, why is it important to body building that we need to take whey protein within a 30-45min window? What happens when we do and what happens when we don't?

Thanks guys.
Tam
 
I think the window is more geared towards carbs, because right after a workout muscle glycogen is depleted. The faster you get the carbs down the better. This is because working out activates a transporter (GLUT4) that transports glucose into your muscle cells, where it is converted to glycogen.

Now, this transporter is also activated by insulin, which you will have a lot of if you eat a lot of carbs. So you might think, what's the difference between right after and waiting an hour? Well, to be honest, I'm not quite sure, but I guess that training induced + insulin induced GLUT4 activation trumphs only one. But I don't have any sources on that and it could be that the transporter will reach maximum activation with just one alone.

Now that being said, if you are out of glycogen the body will have to convert amino acids (what protein consists of) to glycose in order to keep blood sugar up. So the faster you get some carbs, the faster the body can stop relying on protein for glucose. That would be if you really depleted your glycogen stores.
 
also, it appears that exercise activates the enzyme responsible for converting glucose to glycogen. So the reaction can go faster.

Read more about it here:
 
you want protein AND simple carbs. Everything karky said, plus the insulin spike from the simple carbs will not only encourage your muscles to take in glucose, but protein also. This will ensure your muscles get everything they need to be on top of building and repairing, as well as recharging glycogen.
 
Not 100% sure on the mechanics but many texts / magazines says to do it. Something about anarobic cycles or what not... In the end, take your protein shake within 30 minutes and eat your veggies like mom always said.
 
A combination of carbs and protein after training impacts on protein synthesis into the muscles and enhances recovery. By timing your nutrition correctly around training you can decrease the amount of protein breakdown that happens while you exercise and therefore decrease soreness as well.

You need to take a whey protein drink within 1 hour before training, sip on a dilute solution of whey and water during training and then immediately after training take a mixture of whey and a slow release protein like casein.
 
You must log in or register to reply here.
Back
Top