The kettlebell workout

Kettlebell is one of the most efficient ways to get a healthy body. It’s cardio and strength training in one. Combined with the simple ‘Swing’ you make sure that every muscle in your body is put to work hard. That brings the significant advantages and it’s fun too!

Slimming with the kettlebell

The Swing is a workout for the entire body. The exercise will help you lose excess fat while you build endurance and strength. This exercise is most effective if it is carried out with high intensity and short rest periods. An example of such an interval training is the Tabata. In 4 minutes you go through eight intervals of 20 seconds workouts followed by 10 seconds rest. By elevating the heart rate and activate large muscle groups simultaneously, you burn a lot of calories. Within a short time, you reinforce with the Swing hamstrings, lower back and buttocks. The smaller muscles that are missed by many fitness exercises are also involved.
Two to train three training times a week is ideal.

Kettlebell swinging fat burning

If you twice weekly trains about 25 minutes, you can already see results within three weeks. Your body fat percentage has dropped and you’ve already lost some weight. Ideal for when you want to lose weight quickly. Besides a stronger you’ll get a more toned body. The book ‘The Swing’, written by Tracy Reifkind, is a successful example of weight loss. Tracy writes that you burn more calories than cardio with the Swing in any form. She lost 65 kg in fifteen months time training with this kettlebell exercise. In the first months twice a week for 15 to 20 minutes and then three times a week for 35 to 40 minutes. She appoints the biggest advantage to building muscle mass. With more muscle, you burn more energy at rest (in addition to the workout itself!).

What weight should I choose?

For Swing you may be fine with one weight. But we would recommend a second (and possibly third) kettlebell for all the exercises. An average man starts with a kettlebell of 16kg. Especially for the Swing exercise it is the recommended for men. If you do it often, you can get to a heavier weight, for example 24 kg. An average woman starts with a kettlebell 12kg for the Swing. This may sound a lot, but this is definitely not!

Swing, how you swing it?

Click here to view the video on YouTube.

The swinging movement called Swing is a widely used basic exercise. It ‘s not hard, but like all exercises it is important to implement it properly. Where should you look for? On the basis of the steps illustrated it will be quickly evident. Do not make it too far. The moment you swing it runs more smoothly (imbalance), prevents injuries by resting here. Always keep your feet firmly on the ground and keep your upper body straight.

Step 1: Start with a good attitude

Start out by standing with feet shoulder width, so that the weight is distributed on both legs. Your knees are slightly bent. Keep the chest out and shoulder blades back. Grasp the kettlebell with both hands tightly. If you suffer from sweaty palms, you can increase the grip with a little flour.

Step 2: Bend from the hips

Come down to squat position: Bend your hips back while your upper body emerges. Your upper body angles up to 45 degrees.

Step 3: Swing the kettlebell up to eye level

You swing the kettlebell between your legs with your arms straight forward and stretch your body. Naturally the kettlebell to about shoulder/eye level. Is he higher? Then your weight is probably too light and you should choose a heavier weight. Or take the swing in a way which suits you at eye level. Make sure your hips do the work and not your shoulders or arms. Keep your arms straight during the movement and keep looking forward.

Tabata app

Additional motivation thanks to smart apps
On your smartphone (or the Internet) are enough to find apps that help you to effectively perform the Swing. Search by Tabata and see how an app encourages you to finish your interval training. The big advantage is that you are ready after the workout, but your muscles do not. These go quietly burn a few days more calories. Once you have a taste, you can of course, extend the exercises.

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5 Tough Kettlebell Abdominal Exercises

In many gyms abdominal exercises are performed on a mat or on the ground. The disadvantage of these exercises is that they are intense (and not only for the abs) and very stressful for the back and neck. To get a more efficient and severe abdominal training, the Kettlebells are a good alternative. The Kettlebell is heavier and more functional training without having to be constantly on the ground.

Kettlebell abdominal exercise 1

You’re in a spread position in which the feet are shoulder width apart.
Hold the Kettlebell with a straight arm over your head with the other arm pointing downwards.

With the arm pointing downwards, move (slowly) from the back of the hand to the inside of the foot (if you do this with the left it goes to the inside of the left foot). The upper body is so screwed that the extended arm is pointing straight up.
Move (quickly) back to the starting position (not explosive).

Kettlebell abdominal exercise 2

You’re in a spread position in which the feet are shoulder width apart.
Keep the Kettlebell tucked between your legs with two hands.

Swing the kettlebell with both hands between the legs backwards. Make a slight knee flexion. Swing the kettlebell forward to about a horizontal position. Here, the legs are stretched again. Then move back to the starting position.

Kettlebell abdominal exercise 3

Patient:
You’re in a spread position in which the feet are shoulder width apart.
The kettlebell is held with both hands to the body with drooping arms.

Performance:
Pick the kettlebell with one hand and take it with a circular motion behind your body. With the other hand, pick the Kettlebell up and bring it to the back of your body. Then you repeat the movement through and through. The body stays upright. With the abdominal muscles providing a stabilizing function. The exercise can also be performed in the other direction.

Kettlebell abdominal exercise 4

Put two kettlebells shoulder width down to the ground. Support both of your hands on both kettlebells.The feet are in a spread position which is wider than the shoulders. The body is at this time in an oblique position.

Performance:
You grab with one hand Kettlebell and brings it in a straight line to your chest. Bring the kettlebell back to its starting position and repeat the movement on the other side. The upper body does not rotate during the movement of the arms. This allows the abdominal muscles have a stabilizing role.

Kettlebell abdominal exercise 5

You’re in a spread position in which the feet are shoulder width apart.
You pick up the kettlebell with two hands and hold it against your chest.

Move the kettlebell with a circular motion around your head back to your chest. The exercise can also be performed in the other direction.
The upper body does not rotate during the movement of the arms.

Sets, reps and rest:
Pick a weight that you can do 15-20 repetitions with. If you can do more reps than use heavier weight. You make a minimum of 3 series and a maximum of 5 series.
Use at least 30 seconds pause and up to 1 minute between the series.

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The post 5 Tough Kettlebell Abdominal Exercises appeared first on HIIT Guides.

5 Tough Kettlebell Abdominal Exercises

In many gyms abdominal exercises are performed on a mat or on the ground. The disadvantage of these exercises is that they are intense (and not only for the abs) and very stressful for the back and neck. To get a more efficient and severe abdominal training, the Kettlebells are a good alternative. The Kettlebell is heavier and more functional training without having to be constantly on the ground.

Kettlebell abdominal exercise 1

You’re in a spread position in which the feet are shoulder width apart.
Hold the Kettlebell with a straight arm over your head with the other arm pointing downwards.

With the arm pointing downwards, move (slowly) from the back of the hand to the inside of the foot (if you do this with the left it goes to the inside of the left foot). The upper body is so screwed that the extended arm is pointing straight up.
Move (quickly) back to the starting position (not explosive).

Kettlebell abdominal exercise 2

You’re in a spread position in which the feet are shoulder width apart.
Keep the Kettlebell tucked between your legs with two hands.

Swing the kettlebell with both hands between the legs backwards. Make a slight knee flexion. Swing the kettlebell forward to about a horizontal position. Here, the legs are stretched again. Then move back to the starting position.

Kettlebell abdominal exercise 3

Patient:
You’re in a spread position in which the feet are shoulder width apart.
The kettlebell is held with both hands to the body with drooping arms.

Performance:
Pick the kettlebell with one hand and take it with a circular motion behind your body. With the other hand, pick the Kettlebell up and bring it to the back of your body. Then you repeat the movement through and through. The body stays upright. With the abdominal muscles providing a stabilizing function. The exercise can also be performed in the other direction.

Kettlebell abdominal exercise 4

Put two kettlebells shoulder width down to the ground. Support both of your hands on both kettlebells.The feet are in a spread position which is wider than the shoulders. The body is at this time in an oblique position.

Performance:
You grab with one hand Kettlebell and brings it in a straight line to your chest. Bring the kettlebell back to its starting position and repeat the movement on the other side. The upper body does not rotate during the movement of the arms. This allows the abdominal muscles have a stabilizing role.

Kettlebell abdominal exercise 5

You’re in a spread position in which the feet are shoulder width apart.
You pick up the kettlebell with two hands and hold it against your chest.

Move the kettlebell with a circular motion around your head back to your chest. The exercise can also be performed in the other direction.
The upper body does not rotate during the movement of the arms.

Sets, reps and rest:
Pick a weight that you can do 15-20 repetitions with. If you can do more reps than use heavier weight. You make a minimum of 3 series and a maximum of 5 series.
Use at least 30 seconds pause and up to 1 minute between the series.

The post 5 Tough Kettlebell Abdominal Exercises appeared first on HIIT Guides.

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The post 5 Tough Kettlebell Abdominal Exercises appeared first on HIIT Guides.

5 Tough Kettlebell Abdominal Exercises

In many gyms abdominal exercises are performed on a mat or on the ground. The disadvantage of these exercises is that they are intense (and not only for the abs) and very stressful for the back and neck. To get a more efficient and severe abdominal training, the Kettlebells are a good alternative. The Kettlebell is heavier and more functional training without having to be constantly on the ground.

Kettlebell abdominal exercise 1

You’re in a spread position in which the feet are shoulder width apart.
Hold the Kettlebell with a straight arm over your head with the other arm pointing downwards.

With the arm pointing downwards, move (slowly) from the back of the hand to the inside of the foot (if you do this with the left it goes to the inside of the left foot). The upper body is so screwed that the extended arm is pointing straight up.
Move (quickly) back to the starting position (not explosive).

Kettlebell abdominal exercise 2

You’re in a spread position in which the feet are shoulder width apart.
Keep the Kettlebell tucked between your legs with two hands.

Swing the kettlebell with both hands between the legs backwards. Make a slight knee flexion. Swing the kettlebell forward to about a horizontal position. Here, the legs are stretched again. Then move back to the starting position.

Kettlebell abdominal exercise 3

Patient:
You’re in a spread position in which the feet are shoulder width apart.
The kettlebell is held with both hands to the body with drooping arms.

Performance:
Pick the kettlebell with one hand and take it with a circular motion behind your body. With the other hand, pick the Kettlebell up and bring it to the back of your body. Then you repeat the movement through and through. The body stays upright. With the abdominal muscles providing a stabilizing function. The exercise can also be performed in the other direction.

Kettlebell abdominal exercise 4

Put two kettlebells shoulder width down to the ground. Support both of your hands on both kettlebells.The feet are in a spread position which is wider than the shoulders. The body is at this time in an oblique position.

Performance:
You grab with one hand Kettlebell and brings it in a straight line to your chest. Bring the kettlebell back to its starting position and repeat the movement on the other side. The upper body does not rotate during the movement of the arms. This allows the abdominal muscles have a stabilizing role.

Kettlebell abdominal exercise 5

You’re in a spread position in which the feet are shoulder width apart.
You pick up the kettlebell with two hands and hold it against your chest.

Move the kettlebell with a circular motion around your head back to your chest. The exercise can also be performed in the other direction.
The upper body does not rotate during the movement of the arms.

Sets, reps and rest:
Pick a weight that you can do 15-20 repetitions with. If you can do more reps than use heavier weight. You make a minimum of 3 series and a maximum of 5 series.
Use at least 30 seconds pause and up to 1 minute between the series.

The post 5 Tough Kettlebell Abdominal Exercises appeared first on HIIT Guides.

The post 5 Tough Kettlebell Abdominal Exercises appeared first on HIIT Guides.

5 Tough Kettlebell Abdominal Exercises

In many gyms abdominal exercises are performed on a mat or on the ground. The disadvantage of these exercises is that they are intense (and not only for the abs) and very stressful for the back and neck. To get a more efficient and severe abdominal training, the Kettlebells are a good alternative. The Kettlebell is heavier and more functional training without having to be constantly on the ground.

Kettlebell abdominal exercise 1

You’re in a spread position in which the feet are shoulder width apart.
Hold the Kettlebell with a straight arm over your head with the other arm pointing downwards.

With the arm pointing downwards, move (slowly) from the back of the hand to the inside of the foot (if you do this with the left it goes to the inside of the left foot). The upper body is so screwed that the extended arm is pointing straight up.
Move (quickly) back to the starting position (not explosive).

Kettlebell abdominal exercise 2

You’re in a spread position in which the feet are shoulder width apart.
Keep the Kettlebell tucked between your legs with two hands.

Swing the kettlebell with both hands between the legs backwards. Make a slight knee flexion. Swing the kettlebell forward to about a horizontal position. Here, the legs are stretched again. Then move back to the starting position.

Kettlebell abdominal exercise 3

Patient:
You’re in a spread position in which the feet are shoulder width apart.
The kettlebell is held with both hands to the body with drooping arms.

Performance:
Pick the kettlebell with one hand and take it with a circular motion behind your body. With the other hand, pick the Kettlebell up and bring it to the back of your body. Then you repeat the movement through and through. The body stays upright. With the abdominal muscles providing a stabilizing function. The exercise can also be performed in the other direction.

Kettlebell abdominal exercise 4

Put two kettlebells shoulder width down to the ground. Support both of your hands on both kettlebells.The feet are in a spread position which is wider than the shoulders. The body is at this time in an oblique position.

Performance:
You grab with one hand Kettlebell and brings it in a straight line to your chest. Bring the kettlebell back to its starting position and repeat the movement on the other side. The upper body does not rotate during the movement of the arms. This allows the abdominal muscles have a stabilizing role.

Kettlebell abdominal exercise 5

You’re in a spread position in which the feet are shoulder width apart.
You pick up the kettlebell with two hands and hold it against your chest.

Move the kettlebell with a circular motion around your head back to your chest. The exercise can also be performed in the other direction.
The upper body does not rotate during the movement of the arms.

Sets, reps and rest:
Pick a weight that you can do 15-20 repetitions with. If you can do more reps than use heavier weight. You make a minimum of 3 series and a maximum of 5 series.
Use at least 30 seconds pause and up to 1 minute between the series.

The post 5 Tough Kettlebell Abdominal Exercises appeared first on HIIT Guides.

Best time to drink a protein shake?

When you drink a protein shake is best?

Protein Shake Before or after exercise?

First of all, it’s true that a protein shake after training helps to recover faster. However, a protein shake is only necessary if you have not eaten enough protein two to three hours prior to your workout (30-50 grams). A meta-analysis shows that it is actually little or no difference whether you eats a shake before or after training. It involves the total protein intake throughout the day. The timing does Weining increasing.

Before training

If you’ve had little protein two to three hours before exercise, drink 45 minutes before training a protein shake. So your body has enough amino acids at its disposal to recover.

During the training

During the training protein intake is not so important. The carbohydrate complement of moisture and is then much more important. Many fanatics believe in BCAAs, although quite a lot of discussion about that. Read about the effects of BCAAs.

After training

If you two to three hours before exercise have eaten nothing to you, after a shake is recommended training. Your body recovers faster when it not only immediately after exercise sufficient amino acids to the muscles can be transported, but in the following hours. The amino acid uptake by the muscles is increased after a workout namely 24 hours. For optimal recovery during sleep I recommend a dose of 40 grams (for men, women need less because they can absorb less).

How much should you take?

Recent research has shown that athletes weighing 80 kilograms have an optimal protein synthesis with 20 grams of protein [6]. It is not known with more muscle mass or athletes need more whey. My suspicion is that you really need more protein if you are heavier and have more muscle mass. In addition, I recommend not to take too much protein shakes (maximum of three per day). You can get better as much protein from chicken, fish, nuts and cottage cheese because it enables you to appropriate natural fiber, vitamins and minerals you. To develop muscle mass, I recommend an intake 1.8 grams of protein per kilogram of body weight. Want to know more? Then read this article about proteins.

Proteins and carbohydrates

Until recently, the consensus of the science and its advice was always to take a protein shake with carbohydrates to increase the uptake of proteins [2,10]. Recently there have been a number of studies done and a overzichstartikel which researchers indicate that there is no evidence for the value of the protein-carbohydrate combination for strength athletes [11]. It would be just as effective for strength athletes if they only take a protein shake after training. Since it all is not yet fully clear, I am holding on to a protein shake and a banana after training for the best possible recovery.

Fast and slow proteins

It is important to take into account the different protein sources that are for sale. Whey is namely absorbed much faster than casein. For example, a protein shake with casein during the day and around your workout protein shake with a blend of different types wheys. If you use both, you’re sure you’re getting enough protein throughout the day.

Conclusion

If you already have a high-protein meal just have eaten before training (2 to 3 hours), a protein shake just before or after training makes little sense. The timing of a protein shake has little to no impact on your workout recovery. You still take a protein shake? Then I recommend that you drink 30-45 minutes before training.

 

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Best time to drink a protein shake?

When you drink a protein shake is best?

Protein Shake Before or after exercise?

First of all, it’s true that a protein shake after training helps to recover faster. However, a protein shake is only necessary if you have not eaten enough protein two to three hours prior to your workout (30-50 grams). A meta-analysis shows that it is actually little or no difference whether you eats a shake before or after training. It involves the total protein intake throughout the day. The timing does Weining increasing.

Before training

If you’ve had little protein two to three hours before exercise, drink 45 minutes before training a protein shake. So your body has enough amino acids at its disposal to recover.

During the training

During the training protein intake is not so important. The carbohydrate complement of moisture and is then much more important. Many fanatics believe in BCAAs, although quite a lot of discussion about that. Read about the effects of BCAAs.

After training

If you two to three hours before exercise have eaten nothing to you, after a shake is recommended training. Your body recovers faster when it not only immediately after exercise sufficient amino acids to the muscles can be transported, but in the following hours. The amino acid uptake by the muscles is increased after a workout namely 24 hours. For optimal recovery during sleep I recommend a dose of 40 grams (for men, women need less because they can absorb less).

How much should you take?

Recent research has shown that athletes weighing 80 kilograms have an optimal protein synthesis with 20 grams of protein [6]. It is not known with more muscle mass or athletes need more whey. My suspicion is that you really need more protein if you are heavier and have more muscle mass. In addition, I recommend not to take too much protein shakes (maximum of three per day). You can get better as much protein from chicken, fish, nuts and cottage cheese because it enables you to appropriate natural fiber, vitamins and minerals you. To develop muscle mass, I recommend an intake 1.8 grams of protein per kilogram of body weight. Want to know more? Then read this article about proteins.

Proteins and carbohydrates

Until recently, the consensus of the science and its advice was always to take a protein shake with carbohydrates to increase the uptake of proteins [2,10]. Recently there have been a number of studies done and a overzichstartikel which researchers indicate that there is no evidence for the value of the protein-carbohydrate combination for strength athletes [11]. It would be just as effective for strength athletes if they only take a protein shake after training. Since it all is not yet fully clear, I am holding on to a protein shake and a banana after training for the best possible recovery.

Fast and slow proteins

It is important to take into account the different protein sources that are for sale. Whey is namely absorbed much faster than casein. For example, a protein shake with casein during the day and around your workout protein shake with a blend of different types wheys. If you use both, you’re sure you’re getting enough protein throughout the day.

Conclusion

If you already have a high-protein meal just have eaten before training (2 to 3 hours), a protein shake just before or after training makes little sense. The timing of a protein shake has little to no impact on your workout recovery. You still take a protein shake? Then I recommend that you drink 30-45 minutes before training.

 

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Best time to drink a protein shake?

When you drink a protein shake is best?

Protein Shake Before or after exercise?

First of all, it’s true that a protein shake after training helps to recover faster. However, a protein shake is only necessary if you have not eaten enough protein two to three hours prior to your workout (30-50 grams). A meta-analysis shows that it is actually little or no difference whether you eats a shake before or after training. It involves the total protein intake throughout the day. The timing does Weining increasing.

Before training

If you’ve had little protein two to three hours before exercise, drink 45 minutes before training a protein shake. So your body has enough amino acids at its disposal to recover.

During the training

During the training protein intake is not so important. The carbohydrate complement of moisture and is then much more important. Many fanatics believe in BCAAs, although quite a lot of discussion about that. Read about the effects of BCAAs.

After training

If you two to three hours before exercise have eaten nothing to you, after a shake is recommended training. Your body recovers faster when it not only immediately after exercise sufficient amino acids to the muscles can be transported, but in the following hours. The amino acid uptake by the muscles is increased after a workout namely 24 hours. For optimal recovery during sleep I recommend a dose of 40 grams (for men, women need less because they can absorb less).

How much should you take?

Recent research has shown that athletes weighing 80 kilograms have an optimal protein synthesis with 20 grams of protein [6]. It is not known with more muscle mass or athletes need more whey. My suspicion is that you really need more protein if you are heavier and have more muscle mass. In addition, I recommend not to take too much protein shakes (maximum of three per day). You can get better as much protein from chicken, fish, nuts and cottage cheese because it enables you to appropriate natural fiber, vitamins and minerals you. To develop muscle mass, I recommend an intake 1.8 grams of protein per kilogram of body weight. Want to know more? Then read this article about proteins.

Proteins and carbohydrates

Until recently, the consensus of the science and its advice was always to take a protein shake with carbohydrates to increase the uptake of proteins [2,10]. Recently there have been a number of studies done and a overzichstartikel which researchers indicate that there is no evidence for the value of the protein-carbohydrate combination for strength athletes [11]. It would be just as effective for strength athletes if they only take a protein shake after training. Since it all is not yet fully clear, I am holding on to a protein shake and a banana after training for the best possible recovery.

Fast and slow proteins

It is important to take into account the different protein sources that are for sale. Whey is namely absorbed much faster than casein. For example, a protein shake with casein during the day and around your workout protein shake with a blend of different types wheys. If you use both, you’re sure you’re getting enough protein throughout the day.

Conclusion

If you already have a high-protein meal just have eaten before training (2 to 3 hours), a protein shake just before or after training makes little sense. The timing of a protein shake has little to no impact on your workout recovery. You still take a protein shake? Then I recommend that you drink 30-45 minutes before training.

 

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Best time to drink a protein shake?

When you drink a protein shake is best?

Protein Shake Before or after exercise?

First of all, it’s true that a protein shake after training helps to recover faster. However, a protein shake is only necessary if you have not eaten enough protein two to three hours prior to your workout (30-50 grams). A meta-analysis shows that it is actually little or no difference whether you eats a shake before or after training. It involves the total protein intake throughout the day. The timing does Weining increasing.

Before training

If you’ve had little protein two to three hours before exercise, drink 45 minutes before training a protein shake. So your body has enough amino acids at its disposal to recover.

During the training

During the training protein intake is not so important. The carbohydrate complement of moisture and is then much more important. Many fanatics believe in BCAAs, although quite a lot of discussion about that. Read about the effects of BCAAs.

After training

If you two to three hours before exercise have eaten nothing to you, after a shake is recommended training. Your body recovers faster when it not only immediately after exercise sufficient amino acids to the muscles can be transported, but in the following hours. The amino acid uptake by the muscles is increased after a workout namely 24 hours. For optimal recovery during sleep I recommend a dose of 40 grams (for men, women need less because they can absorb less).

How much should you take?

Recent research has shown that athletes weighing 80 kilograms have an optimal protein synthesis with 20 grams of protein [6]. It is not known with more muscle mass or athletes need more whey. My suspicion is that you really need more protein if you are heavier and have more muscle mass. In addition, I recommend not to take too much protein shakes (maximum of three per day). You can get better as much protein from chicken, fish, nuts and cottage cheese because it enables you to appropriate natural fiber, vitamins and minerals you. To develop muscle mass, I recommend an intake 1.8 grams of protein per kilogram of body weight. Want to know more? Then read this article about proteins.

Proteins and carbohydrates

Until recently, the consensus of the science and its advice was always to take a protein shake with carbohydrates to increase the uptake of proteins [2,10]. Recently there have been a number of studies done and a overzichstartikel which researchers indicate that there is no evidence for the value of the protein-carbohydrate combination for strength athletes [11]. It would be just as effective for strength athletes if they only take a protein shake after training. Since it all is not yet fully clear, I am holding on to a protein shake and a banana after training for the best possible recovery.

Fast and slow proteins

It is important to take into account the different protein sources that are for sale. Whey is namely absorbed much faster than casein. For example, a protein shake with casein during the day and around your workout protein shake with a blend of different types wheys. If you use both, you’re sure you’re getting enough protein throughout the day.

Conclusion

If you already have a high-protein meal just have eaten before training (2 to 3 hours), a protein shake just before or after training makes little sense. The timing of a protein shake has little to no impact on your workout recovery. You still take a protein shake? Then I recommend that you drink 30-45 minutes before training.

 

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Best time to drink a protein shake?

When you drink a protein shake is best?

Protein Shake Before or after exercise?

First of all, it’s true that a protein shake after training helps to recover faster. However, a protein shake is only necessary if you have not eaten enough protein two to three hours prior to your workout (30-50 grams). A meta-analysis shows that it is actually little or no difference whether you eats a shake before or after training. It involves the total protein intake throughout the day. The timing does Weining increasing.

Before training

If you’ve had little protein two to three hours before exercise, drink 45 minutes before training a protein shake. So your body has enough amino acids at its disposal to recover.

During the training

During the training protein intake is not so important. The carbohydrate complement of moisture and is then much more important. Many fanatics believe in BCAAs, although quite a lot of discussion about that. Read about the effects of BCAAs.

After training

If you two to three hours before exercise have eaten nothing to you, after a shake is recommended training. Your body recovers faster when it not only immediately after exercise sufficient amino acids to the muscles can be transported, but in the following hours. The amino acid uptake by the muscles is increased after a workout namely 24 hours. For optimal recovery during sleep I recommend a dose of 40 grams (for men, women need less because they can absorb less).

How much should you take?

Recent research has shown that athletes weighing 80 kilograms have an optimal protein synthesis with 20 grams of protein [6]. It is not known with more muscle mass or athletes need more whey. My suspicion is that you really need more protein if you are heavier and have more muscle mass. In addition, I recommend not to take too much protein shakes (maximum of three per day). You can get better as much protein from chicken, fish, nuts and cottage cheese because it enables you to appropriate natural fiber, vitamins and minerals you. To develop muscle mass, I recommend an intake 1.8 grams of protein per kilogram of body weight. Want to know more? Then read this article about proteins.

Proteins and carbohydrates

Until recently, the consensus of the science and its advice was always to take a protein shake with carbohydrates to increase the uptake of proteins [2,10]. Recently there have been a number of studies done and a overzichstartikel which researchers indicate that there is no evidence for the value of the protein-carbohydrate combination for strength athletes [11]. It would be just as effective for strength athletes if they only take a protein shake after training. Since it all is not yet fully clear, I am holding on to a protein shake and a banana after training for the best possible recovery.

Fast and slow proteins

It is important to take into account the different protein sources that are for sale. Whey is namely absorbed much faster than casein. For example, a protein shake with casein during the day and around your workout protein shake with a blend of different types wheys. If you use both, you’re sure you’re getting enough protein throughout the day.

Conclusion

If you already have a high-protein meal just have eaten before training (2 to 3 hours), a protein shake just before or after training makes little sense. The timing of a protein shake has little to no impact on your workout recovery. You still take a protein shake? Then I recommend that you drink 30-45 minutes before training.

 

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Best time to drink a protein shake?

When you drink a protein shake is best?

Protein Shake Before or after exercise?

First of all, it’s true that a protein shake after training helps to recover faster. However, a protein shake is only necessary if you have not eaten enough protein two to three hours prior to your workout (30-50 grams). A meta-analysis shows that it is actually little or no difference whether you eats a shake before or after training. It involves the total protein intake throughout the day. The timing does Weining increasing.

Before training

If you’ve had little protein two to three hours before exercise, drink 45 minutes before training a protein shake. So your body has enough amino acids at its disposal to recover.

During the training

During the training protein intake is not so important. The carbohydrate complement of moisture and is then much more important. Many fanatics believe in BCAAs, although quite a lot of discussion about that. Read about the effects of BCAAs.

After training

If you two to three hours before exercise have eaten nothing to you, after a shake is recommended training. Your body recovers faster when it not only immediately after exercise sufficient amino acids to the muscles can be transported, but in the following hours. The amino acid uptake by the muscles is increased after a workout namely 24 hours. For optimal recovery during sleep I recommend a dose of 40 grams (for men, women need less because they can absorb less).

How much should you take?

Recent research has shown that athletes weighing 80 kilograms have an optimal protein synthesis with 20 grams of protein [6]. It is not known with more muscle mass or athletes need more whey. My suspicion is that you really need more protein if you are heavier and have more muscle mass. In addition, I recommend not to take too much protein shakes (maximum of three per day). You can get better as much protein from chicken, fish, nuts and cottage cheese because it enables you to appropriate natural fiber, vitamins and minerals you. To develop muscle mass, I recommend an intake 1.8 grams of protein per kilogram of body weight. Want to know more? Then read this article about proteins.

Proteins and carbohydrates

Until recently, the consensus of the science and its advice was always to take a protein shake with carbohydrates to increase the uptake of proteins [2,10]. Recently there have been a number of studies done and a overzichstartikel which researchers indicate that there is no evidence for the value of the protein-carbohydrate combination for strength athletes [11]. It would be just as effective for strength athletes if they only take a protein shake after training. Since it all is not yet fully clear, I am holding on to a protein shake and a banana after training for the best possible recovery.

Fast and slow proteins

It is important to take into account the different protein sources that are for sale. Whey is namely absorbed much faster than casein. For example, a protein shake with casein during the day and around your workout protein shake with a blend of different types wheys. If you use both, you’re sure you’re getting enough protein throughout the day.

Conclusion

If you already have a high-protein meal just have eaten before training (2 to 3 hours), a protein shake just before or after training makes little sense. The timing of a protein shake has little to no impact on your workout recovery. You still take a protein shake? Then I recommend that you drink 30-45 minutes before training.

 

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