Working In Pre-Workout Protein

You always mix up a fast-acting whey protein shake within a half hour of finishing up in the gym. But if you're working out on an empty stomach, you may not be making the most of your essential amino acids, according to a study published in Medicine & Science in Sports & Exercise.

Researchers had subjects consume a high-protein meal before performing leg extensions and presses, 8 sets of 10 reps each, using only one leg. The other leg remained idle, and after analyzing muscle biopsies from both, the rate of protein synthesis was 20% greater in the exercised limb.

The Bigger Picture: At first glance, this research seems elementary. You naturally expect exercise to stimulate protein synthesis. Remember, though, that these subjects consumed a high-protein meal prior to exercise. If you work out in the morning on an empty stomach, keep drinking that whey shake post-workout, but consider eating a couple eggs or a protein bar about an hour before hitting the gym. It could be the difference that gets you to the next level.

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Comments
#1
mukesh v gupta
Feb 27, 2009
you can have carbs half an hour before the wokout. best food is idlis.
#2
John...
Feb 27, 2009
I`m a trainer & the 1st thing I ask my early-morning clients is what they had for breakfast. I regularly advise them about DIET & the NEED to fuel the body. If they did`nt have time to eat, I send them HOME...
#3
vikas kumar
Feb 28, 2009
Can u tell me the schedule of exercise and dieting
#4
°°SaGa°°
Feb 28, 2009
I agree that if there is something to eat before training ever!!
#5
ry m
Mar 01, 2009
cardio is fine first thing in the morning on an empty stomach, but if your lifting you need that muscle glycogen from food.
#6
Ibballard
Mar 04, 2009
Did they perform the same test on a control group working out in a fasted state? Because protein synthesis increases even if you work out in a fasted state.
#7
D. M. San.
Mar 06, 2009
I did learn something from this article/study, but it is incomplete, and information/results should be added in reguard to "working out on an empty stomach."
#8
Cliff
Mar 09, 2009
Just was thinking about this while reading muscle and fitness magazine and had a questiion. I have learned that I should drink 20g of protein shake. Now I do this in the morning when I wake up however I work out about an hour to hour and a half later. Do I eat a high protein breakfast or do I continue with the protein drink upon waking up and then 30 minutes before working out (again which is about an hour to hour and a half later. Then after working out another protein shake. Any suggestions or advice?
#9
sideswipe
May 24, 2009
i take white eggs(raw),i do swimming n gymnasium