The Physical Activity Guidelines for Americans recommends that you lift weights at least two days per week and perform moderately intense cardiovascular exercise at least 150 minutes per week. Whether you obtain your cardio and weightlifting goals on separate days or perform both types of exercise during each workout, your body uses protein differently during each type of exercise. As such, protein supplements can have different effects on your muscle-building or fat-burning goals depending on whether it is taken after lifting weights or cardio.
Protein Timing
If you perform cardio and weightlifting exercises on different days or at different times during the day, you should take protein before and immediately after your workout. Taking a protein supplement that digests quickly, such as a small whey protein shake, before your workout can fuel your body through cardio and help build muscle during weightlifting. As your body enters a recovery phase immediately after a workout, your should take a combination of fast- and slow-digesting proteins within 30 minutes after your workout. By pairing a protein shake with a slower acting protein source, such as eggs, you can promote muscle repair and development both immediately after your workout and throughout the day.
Weights Before Cardio
Your body uses a starch called glycogen to supply the energy needs of your muscles through your workout. In order to build muscle and maximize your weight training, your body needs adequate amounts of glycogen. As cardio exercise burns more glycogen and can lead your body to use dietary protein as energy, performing cardio before weights during a workout can limit the impact of your weight session. By performing cardio after weights, your body uses glycogen and protein to maximize muscle-building. This results in your body using other sources of energy, such as fats, to fuel your cardio session.
Taking Protein
Similar to when you perform weights and cardio on different days, you should take protein before and after a workout involving both types of exercise. Begin with a fast-digesting protein before your weight session, then take a source of simple carbohydrates before your cardio session, such as fruits or 100 percent pure fruit juice. This provides you with energy, hydration, vitamins and minerals and helps to replenish glycogen stores, making for a more effective cardio workout. To maximize recovery, muscle building and development, take a combination of slow- and fast-digesting proteins within 30 minutes of the end of your cardio session.
Other Considerations
In addition to protein, your body needs carbohydrates, vitamins and minerals to build muscle and break down fats. Similar to your use of protein, you should take a source of these nutrients immediately after you finish your workout. As your body needs energy to repair and build muscle, adding fruit to your post-workout shake can aid recovery and maximize muscle development. In addition, fruits contain compounds such as B-vitamins, vitamin C, potassium and magnesium, all of which are essential to burning fats and building muscle. Mixing whey protein in orange juice, for example, provides vitamin C, while adding a banana to the mixture replenishes carbs while serving as a source of potassium, magnesium and B-vitamins.
References
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
- Muscle and Strength: Supplements: Protein
- Bodybuilding: The Benefits of Protein Shakes
- Bodybuilding: Topic of the Week: When is the Best Time to Do Cardio?
- Exercise Prescription: Glycogen
- University of Missouri Extension: Energy Rich Foods for Athletes
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