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You can take a protein shake before or after workout, but I will tell you before training if you choose a whole.
The post-workout shake has long been considered an essential part of the workout nutrition puzzle. However, recent research suggests that protein and amino acid intake before training may be more beneficial.
1. Provide Enough Fuel To Your Muscles:
Taking a protein shake before or after workout, especially branched-chain amino acids (BCAAS), can help fuel your muscles during training. BCAAs does not need to be processed by your liver; After being absorbed, they go directly into your bloodstream to get into your muscles.
This is important because exercise causes the breakdown and oxidation of BCAAs. Providing BCAAs to the working muscles prevents your body from needing to build working muscles.
2. Promote Fat Loss:
Taking protein shake before or after workout (especially BCAAs) during a low carbohydrate diet can be very effective. Pre-workout consumption of BCAAs, especially when glycogen levels are low (such as during a low-carb diet), may increase fat oxidation (fat burning) during high-intensity exercises such as interval training or metabolic resistance training.
3. Calories Burning Effect
A scoop of whey protein shake before or after workout increases calorie burning levels over the next 24 hours due to the additional metabolic effects of adding and replacing the proteins (energy sources) used during exercise.
4. Boost Protein Synthesis:
Taking protein shake before and after workout: This starts protein synthesis after your workout. Pre-workout protein supplies amino acids during training and increases muscle mass. BCAAs alone or as part of whole proteins prevent muscle breakdown. So pure protein synthesis increases even more!
The nutrition you want around your body is vital for building and cleansing your body. If you skip the early workout protein, you avoid the opportunity to support reducing intra-workout anabolism (muscle growth and workout catabolism) (muscle breakdown).
If you are getting enough dietary protein throughout the day, I recommend an early BCAA workout. Their free form provides rapid absorption and absorption, meaning that your blood amino level will be high when you arrive at the training site.