Brian

Gym

Hi, I go to the gym 5-6 times/week for 2h. I drink a high-protein milkshake always before I start training. I am improving a lot my strength and increasing my muscle mass. Is this due to the milkshake? Thank you.

Joanne Jackson


16  votes(Highest rated answer)
An increase in muscle mass occurs when the rate of muscle protein synthesis is greater than the rate of breakdown. For muscle growth to occur you have to create a stress that is different to the level that your body has already adapted to by lifting heavier weights, or by changing exercises so that you can damage more muscle fibres. During the rest period following training muscles regenerate and grow as long as they are provided with ample fuel.

After training muscle-glycogen (stored energy) is depleted and increased cortisol levels are beginning to breakdown muscle tissue (catabolic state) and the only way to reverse this is to consume a quickly digestible post-workout meal within ½ hour to an hour, or to ensure that you have had adequate protein before starting training by drinking your protein shake or eating a meal containing some protein.

Protein is needed to build and repair muscle and carbohydrate to replenish muscle glycogen. The surge of carbohydrates and amino acids from a quickly digested meal or your high-protein milkshake (containing protein and glucose) causes an insulin spike that puts nutrients into the muscle cells. Ensure that you consume protein with carbs in a ratio of 1 protein:2 carbohydrates.