Is it better to take the whey shake before or after training? – GOOD SHAPE

A lot of people start training and already include a protein shake in their diet. But is better to take the whey shake before or after training? We spoke to a nutritionist to answer that question.

AFTER ALL, IS IT BETTER TO TAKE MY WHEY SHAKE BEFORE OR AFTER TRAINING?

The truth is that there is no right time to consume whey protein.

This decision will depend on each person’s goals and eating habits. Therefore, the functional and integrative clinical nutritionist, Antonella Turci recommends follow-up with a nutritionist to prescribe the best time and use strategies in view of a satisfactory result and a lower risk of side effects with use.

See the advantages of using it at all times to choose the best one for you:

WHAT ARE THE BENEFITS OF TAKING WHEY SHAKE BEFORE TRAINING?

The main advantage of taking the whey shake before training is to ensure a large amount of BCAA for the muscles.

BCAA contains branched-chain amino acids that do not need to be processed by the liver and are quickly absorbed by muscle cells, preventing muscle catabolism, a process that breaks down muscles.

WHAT ARE THE BENEFITS OF TAKING WHEY SHAKE AFTER TRAINING?

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When ingested after training, the protein is absorbed faster and in greater quantity, according to antonella.

“Studies have shown that this protein is better absorbed when we add carbohydrates with a high glycemic index, that is, when there is an increase in glucose levels. And it is precisely after training that insulin levels tend to rise, thus improving the absorption of whey protein”, explains the nutritionist.

According to experts, after high-intensity exercise, the body undergoes major muscle wear and loss of nutrients. This causes him to enter a catabolic state, “thirsty” for nutrients and amino acids, it is the so-called “window of opportunity”. “At that moment, by consuming a protein of high biological value and rich in amino acids, we can reverse catabolism to anabolism and achieve better muscle recovery”, he adds.

Also according to Antonella, studies suggest a “window” of up to 30 minutes after exercise for the consumption of whey protein shake.