Protein shake before or after workput

Protein shake before or after workput

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ncbi.nlm.nih.gov/pmc/articles/PMC3529694/#!po=57.9365
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I do 20-40g both.

Both. Or if it's convenient, opt for meals before and after instead.

banana before, protein shake after

heh and this is Veeky Forums, so we all know what "banana" is code for

>falling for the protein jew

Just buy real food. There's no reason not to unless you're on a really strict calorie deficit. Even then, I'd prefer food, because whey is only about 70%, according to lab tests.

we also know what "protein" is a code for

Protein works out like $0.40 per 20g which is the same as eggs if not a little cheaper. It isn't a jewish trick if you realise it's just another source of protein in your already high-protein diet.

I've only been able to get like 60g of protein (at most) while eating chicken, vegetables, fruit, brown rice, and other "healthy" foods. According to the "1 gram per pound of body weight rule" I should be getting ~170 grams a day, which is far beyond what I'm naturally at. Are protein shakes and other supplements the only way to realistically get /there/? (Also don't want to straight up drink milk shit kinda disgusts me, cheese is fine though)

ncbi.nlm.nih.gov/pmc/articles/PMC3529694/#!po=57.9365

Researchers have tested the effects of types and timing of protein supplement ingestion on various physical changes in weightlifters. In general, protein supplementation pre- and/or post-workout increases physical performance [31-34,38-41], training session recovery [32], lean body mass [33,38-41], muscle hypertrophy [35,38-41], and strength [31,33,38,40,41]. Specific gains, however, differ based on protein type and amounts [31-36]. For example, whey protein studies showed increases in strength [31,33], whereas, supplementation with casein did not promote increases in strength [34]. Additional research is needed on the effects of a protein and creatine supplement consumed together, as one study has shown increases in strength and LBM [33].

Studies on timing of milk consumption have indicated that fat-free milk post-workout was effective in promoting increases in lean body mass, strength, muscle hypertrophy and decreases in body fat [38-41] Milk proteins have been shown to be superior to soy proteins in promoting lean body mass [38] and muscle mass development [39]. What is interesting about the milk studies [38-41] is that not one of them provided the 3–4 g of leucine needed to promote maximal MPS (See Table Table2),2), yet they all showed improvements in LBM and strength. This raises the question of whether other components in milk could have contributed to the changes observed. Future researchers should investigate whether other properties of milk help increase LBM when leucine intake is suboptimal to provide maximal MPS. Researchers should also investigate the effects of protein supplements when participants are consuming adequate kcal.kg-1 and g.kg-1 of protein to maximize muscle hypertrophy.