S
shammo
Guest
Please keep in mind when reading this that they are reffering to whey protein, milk is made of %80 cassein and only %20 whey, they best way to meet whey protein intake requirements for good pre and post workout nutrition is from a good whey protein, but that doesnt mean you need to spend a fortune either.
Supplementation with Whey Protein/Creatine/Carbohydrate Before and After Workouts Enhances
Results
Supplementation with Whey Protein/Creatine/Carbohydrate Before and After Workouts Enhances
Results
In this 10-week, single-blind, randomized study, 17 resistance trained males were matched for strength and
placed in one of two groups: (1) a group who consumed a supplement containing protein/creatine/glucose
immediately before and after a workout or (2) a group who consumed the same supplement in the morning
before breakfast and late evening each training day. Findings of the study indicate that after 10 weeks of training,
supplementation before and after each workout resulted in significantly greater improvements in strength and
body composition (increase in lean body mass and decrease in body fat percentage) compared with those who
took a supplement in the morning and late evening. The authors conclude a whey protein/creatine/carbohydrate
supplement may enhance the desired changes from strength straining, when taken immediately before and after
a workout session.
placed in one of two groups: (1) a group who consumed a supplement containing protein/creatine/glucose
immediately before and after a workout or (2) a group who consumed the same supplement in the morning
before breakfast and late evening each training day. Findings of the study indicate that after 10 weeks of training,
supplementation before and after each workout resulted in significantly greater improvements in strength and
body composition (increase in lean body mass and decrease in body fat percentage) compared with those who
took a supplement in the morning and late evening. The authors conclude a whey protein/creatine/carbohydrate
supplement may enhance the desired changes from strength straining, when taken immediately before and after
a workout session.
Cribb P, Hayes A. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy.
Medicine & Science in Sports & Exercise.
2006;38(11):1918–25.
http://www.sportsnutritionworkshop.com/Files/9.SPNT.pdf
2006;38(11):1918–25.
http://www.sportsnutritionworkshop.com/Files/9.SPNT.pdf