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Protein Shake time situation.
Protein Shake time situation.
protein shake p90x problem
2/10/13 1:25 PM
Hi there! Im currently doing p90x and was wondering if anyone has had the same problem as me. i understand that it says you should take your shake an hour after your workut but iv been doing more and more reaserch about how it should be within 30minutes. now my question is that lets say i do Chest and Back and then i take a 15minute break after and do Ab Ripper X. If i were to drink my shake after that with the apoximate 5minutes to make thats more then 30 minutes my chest has been inactive. so i was wondering if because i was working my abs if my body still will except the shake more rappidly to my chest and back. even tho its been inactive longer then recommended. I appreicate anyone opinion emoticon thanks!
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RE: Protein Shake time situation.
2/10/13 2:35 PM as a reply to Jewbin2.
Jewbin2, This is nothing you should worry about, within 30 minutes, 45 minutes , 1 hours, is going to be almost the same effect in your recovery. Another option is to do the workout, then recovery drink, then abrx.

Coach Alberto
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RE: Protein Shake time situation.
2/11/13 6:56 AM as a reply to Jewbin2.
The post-workout anabolic window lasts for at least 24 hours, so don't let the timing situation mess with you.

Do what's convenient and you'll be fine.
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RE: Protein Shake time situation.
2/11/13 6:05 PM as a reply to TheBandit27.
The anabolic window last between 45 minutes and 3 hours. Where did you get the information that last 24 hours?

Coach Alberto
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RE: Protein Shake time situation.
2/11/13 6:10 PM as a reply to Jewbin2.
Comparatively to not working out, there is a benefit for most of the day.

However, the "optimum window" is within the first 3 hours, as that is the time the muscle is in recovery mode.

Dom
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RE: Protein Shake time situation.
2/12/13 5:38 AM as a reply to DomCampbell.
DomCampbell:
Comparatively to not working out, there is a benefit for most of the day.

However, the "optimum window" is within the first 3 hours, as that is the time the muscle is in recovery mode.

Dom


You are definitely correct that the first 3 hours is the optimum window for glycogen replenishment in the case of simple-sugar ingestion, according to the nutrient timing study of 2005. Most studies agree that the muscle recovery and anabolic response period is at least 24 hours (perhaps even exceeding 48 hours). Here's some background:

Enhanced amino acid sensitivity of myofibrillar protein synthesis persists for up to 24 h after resistance exercise in young men

Hope that helps.
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RE: Protein Shake time situation.
2/12/13 5:44 AM as a reply to CoachAlbertoRo.
CoachAlbertoRo:
The anabolic window last between 45 minutes and 3 hours. Where did you get the information that last 24 hours?

Coach Alberto


No problem...see the link above for the anabolic window information.

I think what you're referring to is the optimum window for replenishing glycogen using simple sugars, which is described in detail here:

Nutrient Timing

Key text:

Post-exercise (within 30 minutes) consumption of CHO at high dosages (8 – 10 g CHO/kg/day) have been shown to stimulate muscle glycogen re-synthesis, while adding PRO (0.2 g – 0.5 g PRO/kg/day) to CHO at a ratio of 3 – 4:1 (CHO: PRO) may further enhance glycogen re-synthesis.

In reality, this is simply a window of opportunity, not a window of necessity. If you don't consume carbs in the first 3 hours, you can still get the same affect by consuming them later; you're just better off eating whole food as opposed to drinking a simple sugar drink.

The anabolic window is much greater than the 3 hours indicated. Muscles require 24-48 hours to repair themselves, and they're using nutrients to do so the entire time. There is no critical timing outside of ensuring you're consuming enough protein over a 24-hour period to support muscle repair and synthesis.

That said, if you plan to do another training session or serious manual labor within 8-10 hours of your workout, a recovery drink is probably a good idea. Otherwise, you get the same benefit from eating whole foods, which are undoubtedly more nutritious.

Hope that helps!
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