I've been working as a part-time trainer for a year now, but I want a better understanding(to make sure I'm advising clients correctly) of the following...

1) What time(how much time) before a weight training session should my clients take a shake, and in what ratios? And which bev protein drink would you recommend for it?


2) How much time after a workout should they take a post workout shake(if need be, meaning convienience for them, if they can't get a meal in right away?). Also, pertaining to this, I have been going with a whole food meal 30min. after training for those that can get a meal in, is this ok for those that can(am I right whole foods would be better? For those needing a post shake, which ratios? And, which bev shake?
Thanks!

To answer your question number 1: it all depends on what you client's goals are and what their diets are?? It is unspecific, but pretty much a standard is to eat a whole food or protein shake 1 hour before you lift. Just to have a constant stream of amino acids supplied to the muscle cells. OR, in the case of the whole food option with carbs and fats and proteins, you are supplying the muscle cells with enuff glycogen to keep the body from going catabolic and maintaining a great pump AND shuttle nutrients into the muscle cell.... see what I mean? It depends on the goals and diets of the particular client..... if you are looking for a pure protien powder with some fats, UMP vanilla is by far the best protien to use at ALL times of the day wether post or preworkout (in my opinion)

Number 2: Most always go with whole food for EVERYTHING. Shakes are a thing of convenience. A good shake post workout would be 1 scoop UMP, 2 scoops MM, and 1/2 cup oatmeal... but then again I guess it depends on the goals and diets of your clients. As far as timing goes - ASAP.... there is evidence that waiting longer to eat after a workout can dip into fat storages for greater utilization for energy reserves, but I would much rather slam a 4 oz lean steak, 12 oz Sweet potato with stevia and cinnamon, 4 Ultra40 and 4 Mass, 1 slin-trol and call it a day!!

there is evidence that waiting longer to eat after a workout can dip into fat storages for greater utilization for energy reserves

What has been found to work better though? Any opinions? First hand knowledge? ASAP or the 30 minutes I usally advise others?

Thanks!

General rules I follow and what I have my clients do:

eat 1-1.5 hours before workout and then eat immediately pwo to give your body the nutrients it needs for muscle recovery. Sometimes people have to drive home first to get their food, and if that's the case I tell my clients to eat their meal within 30 min pwo - but the sooner the better!

Ive been doing two scoops Glutamine Select pwo on my way home, then have my whole food meal when I get in, Id say from the time I get off cardio machine to the time my meal is ready, probably about 35-40 mins which is why I use Glut Select during this time.

Thanks for your input! Much appreciated!

BC