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rich.gent
Posted: 2012-02-09 07:55:27
Andy, a lot depends on what type of training you are doing and what you are trying to achieve. Protein shakes are very useful if you are unable to get enough protein within your diet. If you are training for hypertrophy (muscle growth), then they are a good source of complete proteins without the added carbs and fats that you may get from other protein rich foods. You would need around 1.8g/per kg body weight (though some research would recommend more) during this phase of training. If you are not training for growth, then you still need protein in order to preserve muscle mass and aid repair but not quite as much, 1.2-1.4g per day per kg of body weight is a reasonable guide (again, different sources suggest slightly different quantities). If you are training for performance you may wish to consider isotonic drinks during training, especially if your sessions last more that an hour, as these will top up your glycogen stores allowing you to continue training more effectively. If training for less than an hour water should suffice. Post training consider a recovery shake. These normally have a carb:protein ratio of around 4:1 and are relatively high on the glycemic index and are therefore quickly absorbed, regenerating your glycogen stores and delivering enough protein to repair and preserve after a heavy session, aiding recovery and allowing you to get back in the gym for another effective session sooner. Post training is the only time you should consider using them though, as outside of this you are better off consuming low glycemic index carbs for a steady absorption rate/blood sugar level. Generally, avoid too many energy drinks containing caffine and any supplement that promises miracle results - they never work! Experiment a little and see what works for you, good luck!

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