سلة الشراء الخاصة بك
-
سلة الشراء فارغة !
أفضل العلامات التجارية
الفيتامينات والمكملات الغذائية
Any dispute or claim arising out of or in connection with this website shall be governed and construed in accordance with the laws of UAE. United Arab of Emirates is our country of domicile. If you make a payment for our products or services on our website, the details you are asked to submit will be provided directly to our payment provider via a secured connection. The cardholder must retain a copy of transaction records and merchant policies and rules. We accept payments online using Visa and MasterCard credit/debit cards. souKare reserves the right to terminate access to the website, for maintenance or other purposes. We make every effort to ensure that the right product description and prices are reflected on our website. In case of an error, we reserve the right to cancel / not process an order. Limitation of liability: souKare makes every effort to ensure safety and security of your information. As 100% security can not be guaranteed over the internet, you acknowledge and agree that you assume full responsibility for the use of this site, for purchases made on it, data transferred through it and any communication made through it.
KSA: When you create an account with us, your information is stored with OpenCart that powers our website. OpenCart implements very rigid procedures to safeguard all personal information and they will never share your personal information with third parties without your consent. At souKare, we never share information with third parties. Your account information is only used to provide you with better service on our website. It is never distributed or shared by souKare. Any credit/debit cards details and personally identifiable information will not be stored, sold, shared, rented or leased to any third parties. The Website Policies and Terms & Conditions may be changed or updated occasionally to meet certain requirements and standards. Customers are therefore encouraged to frequently visit these sections in order stay up to date with the conditions of the website. Modifications will be effective on the day they are posted. Some advertisements on soukare.com are selected and delivered by third parties, such as ad networks, advertising agencies, advertisers, and audience segment providers. These third parties may collect information about you and your online activities, either on the site or on other websites, through cookies, web beacons, and other technologies in an effort to understand your interests and deliver to you advertisements that are tailored to your interests. Please remember that we do not have access to, or control over, the information these third parties may collect. The information practices of these third parties are not covered by this privacy policy.
We make every effort to ensure that our products are delivered to our customers in perfect condition. For the same reason, we deliver the products ourselves within Dubai, and have partnered with leading well-established courier companies for deliveries beyond Dubai. We therefore are not able to exchange items, once they have been opened. In the unlikely scenario that the products have a manufacturing defect, we will exchange the item with an exact same one.
If you don't eat enough protein, it doesn't matter when you take it—your gains will be limited. But once you are getting enough, the question becomes how to distribute it. Will three square meals and a snack do, or do you need to add a shake here and there? If you do toss back a shake, when's the best time to do it to get an edge and maximize recovery?
You may have assumed that the answer was open and shut. It's post-workout, right? Maybe not.
Protein in a Nutshell
After resistance exercise, the rates of both protein synthesis and breakdown are often elevated. In other words, you are both stimulating the growth of new muscle, and withdrawing amino acids from existing tissue. Without an increase in amino acids in the blood to fuel the synthesis process, protein breakdown will remain elevated, and could result in a negative "protein balance."
Think of net protein balance like your gains account: if it is largely positive, you will build muscle over time; if it's negative, you will break down muscle over time. This explains why most experts recommend consuming protein post-workout.
However here's where it gets interesting: If we know muscle proteins break down over the course of a training session—don't panic, we all know it happens—it is reasonable to assume ingesting amino acids or a shake before exercise could be beneficial as well. There is, in fact, some research to support this. A study published in 2007 found that when subjects were provided a 20-gram protein shake immediately before lower-body exercise, net protein balance was positive both before and following exercise, and synthesis rates were significantly elevated compared to baseline measures.
So time to shake it up?
The basic takeaway from the 2007 study seems clear enough at first glance: A pre-workout shake is definitely better than nothing and is perhaps comparable to a post-workout shake in its benefits. But it also raises more questions. For instance, does the study actually show that pre-workout is an ideal period, or does it show that timing doesn't really matter at all and any time is a good time, as long as you get a shake sometime?
That seemed to be the conclusion in a meta-analysis performed in 2013, when researchers reported that, after controlling for other factors, there was no difference between different timing protocols on measures of strength or hypertrophy. They concluded that if net protein balance is positive, as is the case following ingestion of proteins, the muscle will be built—period. Therefore, the greater the number of times you can stimulate this process throughout the day, the greater your muscle-building results should be.
There's additional research to back this notion. A study published in 2009 showed that consuming protein supplements before and after a workout did not produce greater increases in strength, hypertrophy, or power compared to having shakes in the morning and evening. However, both groups increased all of these factors to a greater extent than the control group.
So should I double up?
"Get enough protein" is still the overriding message here. But given how profound the boost in muscle protein synthesis is following resistance training exercise, I would argue there's still a case for occasionally doubling up and having a shake both before and after exercise since the body is known to be more receptive to supplemental protein during this time. However, there's a caveat.
While anyone who lifts would likely see some benefit from doubling up, it's likely not going to be significant in most cases. However, you should consider it if you are in a particularly demanding phase of training. In-season bodybuilders who are in a higher volume period, or other lifters who may be in a peaking cycle, could potentially notice improved recovery by adding a shake before training sessions.
Make sure you understand how your body handles protein, though. Protein takes a lot of energy to digest, so if you take in too much right before you lift, you'll be diverting blood flow away from the tissues that need it the most. You may also run into gastrointestinal issues, particularly with higher dosages too close to intense training. If your pre-workout shake means you have to give a weak effort in the gym out of fear of throwing up, or if it makes you feel full and weighted down, then it didn't help anything.
The answer: Start with a low dose—no more than 20-25 grams—and consume it at least 30-60 minutes before training. Once you've adapted to this new routine, play around with the dosage and timing to see what works best for you. After training, stick with fast-digesting sources such as whey, and feel free to increase the amount above what you took in pre-workout.
Find the sweet spot, and you might find that better recovery and better gains are your rewards.