I usually drink a post workout shake and thats it. But I notice almost everyone advises taking half during workout and half after. I usually drink 2 litres of water during workout. What advantages are there from drinking the shake during workout? Are there any articles written about this?
What advantages are there from drinking the shake during workout? Are there any articles written about this?[/quote]
It’s still a realatively new area of study, but research is showing that ingesting protein+carbs during a workout, as well as aftewards, can greatly reduce muscle damage, and improve recovery rates.
Most of the studies so far have shown that athletes can continue to perform for a somewhat longer period of time when ingesting a protein+carb drink during their workouts, and a significantly longer period of time the following day. (Hinting strongly at the reduced muscle damage and improved recovery mentioned above.)
There are a few mentions of it around T-Nation here, and I also just recently came across two articles that touched on it in the recent NSCA Performance Training Journal. You can find both articles here (read down a bit to find mention of during-workout nutrition):
Both of these articles focused more on somewhat extended exercise, and were not specific to weight training, however it is expected that somewhat similar effects will occur there (to a lesser or greater degree).
How would I go about doing this? I’ve read that you’re supposed to dillute the shake in a gallon of water, which seems a bit extreme to be honest. And I think you are supposed to take the other half post-workout, then take another shake with the same total two hours later? Is this true?
JB’s solving the post workout puzzle explains it all.
It says nothing about a during workout shake or dillution. I read the article before I posted.