drinking your shake, steady or all at once?

So I have been thinking a little about PWO shakes and I came across something that I wanted to discuss. When drinking your PWO shake do you drink it all at once? or do you stretch it out? drink some, wait 3-5 mins drink some more etc...

I was just thinking because of biology class, and some reading...it seems a steady income of protein in small amounts would be better for absorbing it and processing it more efficiently. I have read that people who drink large amounts of protein in a short amount of time end up with digestive problems and being very inefficient at using all of the protein.

Unfortunately im not far enough into class to fully understand everything, but after a workout when your body needs the whey protein does it make a difference if your taking it all in at once? or if you spread it out over 15-20 minutes.

I have been looking for ways to try to manipulate pre/post workout nutrition a little more, and I have started to do this and was curious what everyone else thought.

I wonder if the same would be true with post workout carbs as well? would taking in a smaller but steady stream of carbs PWO help prevent excess carbs being stored as fat? or is the need for carbs so high afterwards anyway that it doesnt matter how the body gets it?

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

I've been curious to what other people do too. I'm usually not hungry when I take my shake so it's me basically forcing it down, so I try to pretty much drink it all in maybe 2-3 full drinks. I always mix with 8oz. of milk (1 cup with 1 scoop, 1tbsp of olive oil, a bit of creme). I don't like slowly drinking it, it's always a guzzle for me.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Depends, sometimes I just drop a protein shake like it was nothing, other times I will make something with peanut butter banana and walnuts and drink the thing slowly.  You could always get the best of both worlds, and chug a good 25g worth of protein right away, then sip another 25 for a while, you get the idea but maybe more protein than that even.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

I've always downed it.. i honestly don't think i could spread it out over 15-20 minutes.. The taste with cold milk is bad enough let alone with warm skim milk.
 
Yum =P

Swollen 24/7

Supps: Whey, Mono, Fish Oil and Animal Pak.

by the time i am done lifting and i get back to my dorm room i dont have a lot of time to shower and grab a shake before class so i normally down it like a 12 ounce shot

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

Yeah I figured most people just downed them.

But I wonder if there is any advantage to steadily take it in over a period of time. Possibly 10-15 minutes, who knows im just throwing out a random estimate. Or even drinking half and waiting 5-10 minutes and drinking the other half.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Well there is research on this. 

The mechanism of upregulation of protein synthesis is cyclic.
Your body has about a 3+- hour wave and then shuts down due to some feedback inhibition.

The greatest accretion occurs at the onset, so the idea of spreading it out has not proven to be good.  The amount of protein taken at the onset (up to a certain amount) and especially the amount of BCAAs and more particularly the Leucine in that protein determines the height of the wave at the onset.

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

hmmm interesting...

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

After learning how the body absorbs, I have pretty much dumped the idea of a protein shake.
 
It is in too high of a concentration for you body to really do anything with it but to be flushed out.
 
If you want protein post workout= eat a regular meal.  

It is not the years in your life, but the life in your years.

After learning how the body absorbs, I have pretty much dumped the idea of a protein shake.
It is in too high of a concentration for you body to really do anything with it but to be flushed out.
If you want protein post workout= eat a regular meal. 


A regular meal is fine for a source of protein post workout.
I have no idea where you "learned" that whey or BCAA or EAAS are "in too high of a concentration for you body to really do anything with it but to be flushed out." but research is very clear that a post workout shake is absorbed very quickly and is VERY effective.

Here I review an example.
http://www.discussbodybuilding.com/Get_more_Strenth_More_Muscle_and_More_Leanness/m_244801/tm.htm

The results from many many trials are clear on the ability to absorb nutrients and the huge benefit.

Now, as far as food or a shake...just eating food is FINE.

The question is simple how fast is your body getting the nutrients from the food, how quickly will you start recovery, and how much nutrient you take up.  In research, shakes have beat food for rate and efficiency of nutrient uptake and for muscle response. 

Chocolate milk was nearly as effective as most protein shakes and more effective than whole food for rate and efficiency of nutrient uptake.  THe shakes top the scale for peak protein uptake and muscle synthesis response.

So it is simply a matter of a boost in recovery time, from the rate in nutrient availability and the rate of protein synthesis with BCAA/EAA/protein/carb supplementation over eating whole food.

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

Dan, I've heard before that whey protein shakes are hard on your digestive system an should be avoided unless there are some type of time constraint but never found anything to support it or against it. Thoughts? Thanks.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

No support for that unless there is an underlying medical condition or the protein is taken in a very high dose...some people are not very tolerant of reconstituted powders due to the osmotic effect in the gut or dehydration or other factors.  A smaller dose or more dilution is advisable in those cases,

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

Great answers Dan.....I was going to respond....But you did it WAY better than I ever could have .

Thanks again!

Current Stack: HDROL,Celltech,Superpump 250, Glutamine,Beta alanine,Whey protein.

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

Yeah great answers Dan, I appreciate you posting, cleared up my questions.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

down it with milk ..

DONT BLAME THE PITBULL TRAIN THE PITBULL .BAN THE DEED NOT THE BREED.... OH YES MY GRAMR AND SPELNG SUCK AZZ...I KNOW.. THERE ARE NO BAD DOGS.JUST BAD OWNERS...

great answers Dan,

ditto

DONT BLAME THE PITBULL TRAIN THE PITBULL .BAN THE DEED NOT THE BREED.... OH YES MY GRAMR AND SPELNG SUCK AZZ...I KNOW.. THERE ARE NO BAD DOGS.JUST BAD OWNERS...

Got Milk?

Nice job DM.

MVP

Dan, I've heard before that whey protein shakes are hard on your digestive system an should be avoided unless there are some type of time constraint but never found anything to support it or against it. Thoughts? Thanks.

 
I have IBS, have had it for about a year now.  Ever since I had my gallbladder removed.  I know if I drink my whey by itself, it causes me to bloat really bad and have the worst diarrhea.  But, if I blend up even just a 1/2 cup of oats into a powder first then add the whey and water I don't get bloated or have to run to the bathroom and am just fine.

"But a true champion, face to face with his darkest hour, will do whatever it takes to rise above. A man fights, and fights, and then fights some more. Because surrender is death, and death is for pussies."

I just put a scoop of powder in my mouth and wash it down with water.

President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08

That is good to know about. 

Whey is generally thought of as a protein and the gallbladder produces bile which makes the digestion of fats efficient.  Protein is digested in the stomach and absorbed in the intestines.  Fat is digested AFTER the stomach.  However, if there are fats in your whey as well, this may be where the problem is.

The fats may be passing through and combining into larger globs of fats (as in oil and water) and this is possibly the irritation you have.

The insertion of carbs, which are digested in the mouth and then after passing through the stomach, may aid in keeping the fats separated in the stomach.

Thank you for sharing that.

Also, look to be sure there are not artificial colorings, flavorings or preservatives in your foods...these can often be the irritant...

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

i just eat after a workout i  can drink a shake an still be hungry

Mcswollen


I've always downed it.. i honestly don't think i could spread it out over 15-20 minutes.. The taste with cold milk is bad enough let alone with warm skim milk.
 
Yum =P

???? I F***ING LOVE the taste of them.   I don't know how anyone can think they taste bad (unless you are getting some kind of nasty type of protien, but ON is very good).
 
That being said, I down mine right away because I'm so hungry and dying for calories after the gym.  I'd drink 5 if I didn't think it would be a waste of my expensive protien.
 
I don't worry about fast/slow absorbtion though.  That's overcomplicating things too much for me. 

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

danmirage

That is good to know about. 

Whey is generally thought of as a protein and the gallbladder produces bile which makes the digestion of fats efficient.  Protein is digested in the stomach and absorbed in the intestines.  Fat is digested AFTER the stomach.  However, if there are fats in your whey as well, this may be where the problem is.

The fats may be passing through and combining into larger globs of fats (as in oil and water) and this is possibly the irritation you have.

The insertion of carbs, which are digested in the mouth and then after passing through the stomach, may aid in keeping the fats separated in the stomach.

Thank you for sharing that.

Also, look to be sure there are not artificial colorings, flavorings or preservatives in your foods...these can often be the irritant...

I get unflavored whey, because artificial sweeteners really mess me up too.  I don't know if there are any preservatives or artificial colorings in it though.  However, there is, I think, ~2 g of fat in the whey.

"But a true champion, face to face with his darkest hour, will do whatever it takes to rise above. A man fights, and fights, and then fights some more. Because surrender is death, and death is for pussies."

However, there is, I think, ~2 g of fat in the whey.

That could be the culprit....

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

i usually down my mass xxx shake and i think that is the reason i have tons of gas. it seems like for the past week i drink it at ALOT slower of a pace and it seems to be helping a little bit.

Don't gain fat. Let your body gain muscle with proper nutrition and adequate, not excess protein.