Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
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02.12.2010 |
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Whey is more effective before a workout than after
Study
The nine other subjects in the post-group drank their shake 60 minutes after finishing their workout.
Results
In previous studies the researchers had given the subjects free amino acids before and after their leg training sessions. These studies showed that, if you ingest amino acids after a strength workout, the muscles benefit more from them if you wait 60 minutes after finishing the workout rather than taking them immediately afterwards. That's why the test subjects this time round didn’t drink their whey shake immediately after finishing training, but first waited 60 minutes.
In an earlier study [Am J Physiol Endocrinol Metab. 2001 Aug;281(2):E197-206.] the Brits gave their subjects a shake containing 35 sugar and 6 g free amino acids. On one occasion 6 subjects drank their shake just before training their legs, and on the other occasion immediately after the workout.
The figure below shows that the muscles took up more phenylalanine when the subjects got their amino acids just before the training session.
Going by their earlier studies, the researchers had expected to see a clearer effect from the pre-workout whey shake. They suspect that they underestimated the amount of time the body needs to absorb the amino acids in the whey. "It is possible that consuming proteins at other time points before exercise, e.g., 30, 45, or 60 min, may have resulted in greater amino acid levels and increased delivery", they write.
Conclusion
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