Science proves that consuming fast absorbing protein Hydrolysate (ex. Whey protein Hydrolysate or Casein Hydrolysate) and carbohydrates during and immediately after a workout stimulates further Muscle protein synthesis.
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Milou Beelen and her team concluded in their study – Coingestion of Carbohydrate and Protein Hydrolysate Stimulates Muscle Protein Synthesis during Exercise in Young Men, with No Further Increase during Subsequent Overnight Recovery; that ingestion protein hydrolysates together with carbohydrates provided a significant boost in the muscle protein synthesis by up to 19% better than the group who did not receive them.
Note: Hydrolysates are the most filtered version of any protein – they are even more filtered than “isolates”. Hydrolysates like whey protein hydrolysates are absorbed by the body very rapidly due to their predigested state.
The study went like this:
We investigated the effect of carbohydrate and protein hydrolysate ingestion on whole-body and muscle protein synthesis during a combined endurance and resistance exercise session and subsequent overnight recovery. Twenty healthy men were studied in the evening after consuming a standardized diet throughout the day. Subjects participated in a 2-h exercise session during which beverages containing both carbohydrate (0.15 g•kg−1•h−1) and a protein hydrolysate (0.15 g•kg−1•h−1) (C+P, n = 10) or water only (W, n = 10) were ingested. Participants consumed 2 additional beverages during early recovery and remained overnight at the hospital. Continuous i.v. infusions with l-[ring-13C6]-phenylalanine and l-[ring-2H2]-tyrosine were applied and blood and muscle samples were collected to assess whole-body and muscle protein synthesis rates. During exercise, whole-body and muscle protein synthesis rates increased by 29 and 48% with protein and carbohydrate coingestion (P < 0.05). Fractional synthetic rates during exercise were 0.083 ± 0.011%/h in the C+P group and 0.056 ± 0.003%/h in the W group, (P < 0.05). During subsequent overnight recovery, whole-body protein synthesis was 19% greater in the C+P group than in the W group (P < 0.05). However, mean muscle protein synthesis rates during 9 h of overnight recovery did not differ between groups and were 0.056 ± 0.004%/h in the C+P group and 0.057 ± 0.004%/h in the W group (P = 0.89). We conclude that, even in a fed state, protein and carbohydrate supplementation stimulates muscle protein synthesis during exercise. Ingestion of protein with carbohydrate during and immediately after exercise improves whole-body protein synthesis but does not further augment muscle protein synthesis rates during 9 h of subsequent overnight recovery.Follow @AboutLifting
doi: 10.3945/jn.108.092924 J. Nutr. November 2008 vol. 138 no. 11 2198-2204
So what does that mean? The special thing about whey (and all of its filtration states: isolate and hydrolysate) is that they are absorbed rapidly. Since they are absorbed rapidly (more so in its hydrolysate state) they are very useful when ingested during the state of “trauma” (in this case the trauma part would be the “workout”) and within any period close to this time frame which is during and right after the workout like what we discussed in “How to Take Whey Protein”.
Do you know that initiates of any fraternity are not allowed to eat anything (except a few sips of water) immediately after their hazing? That is because their swelling (from the initiation usually in the hamstrings due to hitting) might worsen because the body will just put all the nutrients in the injured body part. We were only allowed to consume a true meal at least 8 hours after injury. That is what happens when you drink any fast absorbing protein (especially whey Hydrolysate) and a carbohydrate immediately after and during a workout. Remember that bodybuilding type lifting is designed to induce muscle fiber micro trauma. Fast proteins ingested right after the “trauma” or better yet even DURING that time period will surely stimulate your body to put all of those nutrients into the affected body part.
Whey Hydrolysates Loses their Specialness Later the Day
The above study showed that the hydrolysate protein did not anymore augment the protein synthesis 9 hours subsequent overnight recovery:
Ingestion of protein with carbohydrate during and immediately after exercise improves whole-body protein synthesis but does not further augment muscle protein synthesis rates during 9 h of subsequent overnight recovery.
Since the “specialness” of whey (or any hydrolysate protein) lie on their ability to be absorbed by the body rapidly after an “injury” (exercise is a perceived injury) to aid recovery therefore increasing the body’s protein synthesis – it cannot function like that anymore long after the injury. After some time it will just be treated by the body just like any other “normal” protein.
Yes taking in whey shakes will still be a great way to increase your daily protein uptake but you will now get the same benefits with other protein sources. After several hours you must now eat slower digesting stuff particularly “whole foods” or REAL foods. I would say 2 hours after you took your post workout you must have already eaten a solid meal.
Whey is not anymore “in demand” as of this period. If you would you can take in casein which is a very slow, time release protein. I still prefer eggs, meat and rice for this period anyways.
What do you usually eat post workout? How many hours do you usually wait to eat your solid meal after a workout? Please utilize the comments section below for the answers, thanks. Eat your eggs, people!