If You’re Looking to Burn More Calories, a Little Pre-Workout Protein Goes A Long Way

Every now and then I’ll be posed with the issue of finding new information that may contradict what I have told clients or readers before.  My take is that if new information comes up and it’s valid then it’s okay to change my mind. Being stubborn and standing my ground won’t help my clients and won’t help me learn and grow.

So is the case with the topic of pre-workout protein intake.   Some time ago I had a reader ask me what I thought about protein shakes before and after working out.  My answer was that it’s great to have a little during and immediately after a workout to help aid recovery.  While, I may not have been totally wrong, I wasn’t totally right.

A  research article in the May 2010 Journal of Medicine and Science in Sports and Exercise showed that taking in protein before resistance training could lead to higher calorie burn post exercise.  The study titled, “Timing Protein Intake Increased Energy Expenditure 24 Hours After Resistance Training,” looked at groups of males and females.  During one part of the study, participants were given a protein supplement (18 g of whey protein, 2 g of carbohydrate, 1.5 g of fat) and during the other part of the study participants were given a carbohydrate rich supplement (1 g of whey protein, 19 g of carbohydrate, 1 g of fat) 20 minutes before training.  What the researchers found was that after 24 hours both groups had an elevated “Resting Energy Expenditure” or REE compared with baseline.  After 24 hours however, the study participants who took in protein prior to training experienced REE much greater than when they took a carbohydrate supplement.  So even at rest, the group that took a protein supplement burned energy at an elevated rate.

So simply put, taking in a little protein (via natural protein or via shake) can be a SIMPLE, EASY and EFFECTIVE way to increase energy expenditure and burn more calories.

About Kelvin Gary

Florida native and NYC based Personal Trainer Kelvin Gary looks to help motivate, inspire and inform those looking to better their lives through fitness and healthy living.

Speak Your Mind

Connect with Facebook