Maximize Your Protein Synthesis with Mid-Workout Shake
February 12, 2009 | 2 Comments
Photo by joshp
Almost every gym go-ers know that protein supplements are necessities if you want to gain lean muscle mass, especially after intense lifting sessions. Protein supplements decrease protein breakdown and increases protein synthesis.
Research & Findings
Dutch researchers, led by Milou Beelen, used isotope tracers to measure the rates of protein synthesis and breakdown. The researchers found that consuming protein and carbohydrates (0.15 grams) every 15 minutes during 2 hour weight lifting session reduced protein breakdown by 8.5 percent and increased protein synthesis by 33 percent!
By consuming protein supplements during exercise increased blood levels of critical amino acids like, leucine, isoleucine, valine, phenylalanine and tyrosine.
So, how do you measure 0.15 grams using your plastic protein scoop? Unless you have a full cocaine/meth lab you don’t. Just make yourself a very light protein shake and drink it throughout your workout session like water.
Source: American Journal Physiology Endocrinology Metabolism, 295: 77277, 2008
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Comments
2 Comments so far
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thx for reading.
~!