When would protien intake be best? before or after exercising. how long before/after?

Question

i want to gain some muscle in my upper body, i do the exercise, and i'm coming along nicely, but i'd like to improve my muscle growth by taking protien at best time to supplement my work out. plz help?

Answer 1

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Answer 2

i heard take  it before so your muscles won't be so tired.

Answer 3

Do both.  Drink a protein shake about 10-30 minutes before you work out, then drink lots of water during your workout, or if you have the money to supply yourself with a protein shake in the middle of your workout, do so.  Then have a protein shake afterward.  Theres a guy that single hand curls 100 pound dumbbells at my gym, and every time I look at him he is consuming protein shakes.

Answer 4

It would be best to take it at both times. You need it pre-workout because you don't want your body to go into a catabolic state and use your muscle mass as fuel for energy during a workout.

And most importantly, you need it post-workout, that is when you need it delivered quickly to your body, since your muscle fibers have been broken down from working out.

However, if you have to choose one, go with post-workout.

Answer 5

A small supplement (shake, bar, etc) with ~30-40g of protein is best, either right before or up to an hour afterwards. Either is equally good. Any more at the same time is pretty much wasted, as your body can only take in so much at once. For best results take the protein with some carbohydrates- the insulin boost also causes more protein to be taken into cells along with the sugar. It also helps fortify/replenish your energy for/from the workout.

Be aware that if you already get ~1g protein per pound lean bodyweight per day, any more won't help significantly. Anything much more than that won't affect muscle growth or maintenance.