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Nutrition & Supplementation / Re: Pre/Post workout Supplements
« on: July 09, 2010, 06:14:34 pm »I just came across this thread and wanted to add a little to what has been said. First of all, milk contains whey proteins as well as casein so it technically has both slow release and quick release properties. That being said, I have found hydrolysates to be worth the hype for pre and post workout supplementation. I was very skeptical at first as well but gave it a shot (nothing from biotest, GNC brand "Extreme 60" and Optimum nutritions "Hydro whey". Myself as well as several clients have noticed a significant difference in recovery, especially when training multiple times daily. The importance of pre and post workout protein intake is significantly higher when training specifically for hypertrophy vs jump and speed training. Alot of the TNation info is exaggerated due to the use of anabolics which raise protein synthesis levels by a massive amount (one of the main reasons they work), so the reccomendations could be toned down alot for us natural trainees as much of the excess protein would essentially be wasted with us and they would likely be able to absorb a much larger amount. I agree that biotest seems to put out some very suspect products and I have never used their stuff as it is grossly overpriced and other companies make similar products for much more reasonable amounts. But anyway, yea the hydrolysate is actually very effective and worth looking into imo. Also carbs taken post workout are much more important for people training more than once a day as they have a reason to race to get glycogen levels back up. Typical once a day athletes have plenty of time to replinish it through whole meals later in the day.
nice reply man, never tried hydrolysates.
"Additionally, when a 25-gram dose of protein hydrolysate was ingested after a damaging bout of eccentric exercise and compared to a 25-gram of intact whey protein, those individuals who ingested the hydrolysate were able to completely recover their ability to maximally produce force and overall seemingly greater recovery [7]. Currently, research is lacking to tell us conclusively if ingestion of a hydrolysate is better than an isolate and whether either leads to better improvements in strength and body composition over even a highly purified concentrate. Until these studies are conducted, ingestion of hydrolysates, appears to invoke many favorably physiological responses, which can favorably alter many aspects of exercise, recovery and sport nutrition."
Buckley, J.D., et al., Supplementation with a whey protein hydrolysate enhances recovery of muscle force-generating capacity following eccentric exercise. J Sci Med Sport, 2010. 13(1): p. 178-81.
I've been good all week about foam rolling and such, too.
