Many Americans are using protein shakes to aid in weight loss, bodybuilding, or even as convenient meal replacements. A common concern is when protein shakes and meals should be consumed for maximum benefit when working out. Before scheduling your shakes and meals, it's important to understand the basic mechanism of protein metabolism.
Post-Exercise Metabolism
When you finish a strenuous workout, muscle protein starts to catabolise, or break down. This catabolism of muscle protein can be replaced by muscle generation if certain measures are taken. The only way to promote muscle generation is to make nutrition available immediately after your workout.
Protein Shakes
Consuming amino acids immediately after exercise is great for muscle growth and the best way to obtain these nutrients is by drinking a protein shake. When a protein shake is consumed, gastric emptying takes place and the amino acids are presented for absorption into the blood stream.
Insulin
Insulin also helps maintain the balance between muscle protein catabolism and muscle generation, and prevents further breakdown of muscle protein. Insulin is secreted only in response to carbohydrate ingestion. Carbohydrates aren't normally available in protein shakes, so eating a meal will be necessary.
Meal Timing
Muscle growth after exercise is clearly dependent on both muscle protein metabolism and muscle generation, or synthesis. While drinking a protein shake helps with synthesis, reducing muscle catabolism must be achieved as well. Staying hungry for long after protein shake consumption can prevent this important step. The best time to consume a balanced meal after a workout is two-and-a-half to three hours after you have had your protein shake.
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