Is it better to have a protein shake than another source of protein after a workout ?

Hi Abs,

It's got nothing to do with enzymes (which are of questionable benefit) or the amount of protein but the 'speed' at which proteins like whey are absorbed. Most protein experts agree that it is the concentration of amino acids in the blood after eating a protein food or shake that signals the muscle-building effect. So whey protein - partially because it is an easily-digestible drink - is probably the best thing to take after training.

However, I take essential amino acid before training to increase the muscle-building process 'during' exercise. So if you take the EAAs before training, then they will still be having their effects when your workout is finished, so you could have a solid meal after training instead of a shake.

This advice is based upon a study that compared taking EAAs before or after training and the result was that more protein synthesis (muscle building) occurred if people lifting weights took EAAs before as compared after training. The same researchers did a study to see if whey protein (with its excellent amino acid profile and high concentration of EAAs) would work as well as free form essential amino acids but it didn't.

So if you take your EAAs before training, then you can have a solid meal after training and you'll probably get better effects than someone who doesn't take EAAs before training.

I don't personally take BCAAs as they only comprise three of the eight essential amino acids required to build and repair muscle. Why take fewer than half of the aminos your body requires to build muscle? This would limit your muscle's ability to grow!

So I always recommend an EAA (Essential Amino Acid) supplement. Probably the two most popular are EAA Stack by Universal and Amino Acid Prototype 216 by MuscleTech. The EAA Stack is a powdered product that tastes nice, while the 216 is a tablet that costs a little more on a gram-for-gram basis but offers the convenience of a tablet for those who prefer.

The research is quite clear that EAAs should be taken before training - try to drink them from about 15 minutes before exercise and finish them before your first heavy set starts.

I often take a half serving of hydrolysed (extra fast) whey along with a serving of EAAs (usually 1 serving of EAA Stack, which is 6 grams of EAAs).

Take whey protein after training along with some carbs (about 30 grams of carbs if you're trying to stay lean and 75+ grams if you're trying to gain). Maltodextrin, dextrose and waxy maize work best...