Expert shares protein 'myth' as he says 'it's not all true'

A Liverpool personal trainer has revealed what he believes to be the best time to consume protein. Steve Albom, from the city centre’s Ultimate Performance, said it is most beneficial to eat protein post-workout.

The regional gym manager said this helps you recover and stimulates your muscles to grow. However, the fitness fanatic said there was no “urgency” for protein straight after your workout.

He told the ECHO: “If you’re referring to protein shakes specifically then unless otherwise prescribed by a professional, your protein shake should be consumed exclusively post-workout. When you’re exercising, you are effectively breaking your muscles down. Good quality proteins contain amino acids which help to repair damaged muscles and make them stronger.

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"That is why you see so many people chugging down a protein shake immediately after exercise. Many people – particularly those who weight train - believe that if they do not consume a protein shake within minutes of their training session, they will lose their muscle gains. This is not entirely true.

“Yes, you should aim to get a good amount of protein after your training session for the reasons I’ve talked about above, but there is no need for such urgency – getting some 1-2 hours post-workout is fine. So, we do not ‘need’ a post-workout shake the second that we finish an intense workout.”

Steve explained that if you consumed sufficient protein two hours before starting your exercise session, you would still have a decent pool of amino acids in your system, allowing you extra time after the workout to grab a decent meal.

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He added: “The problem is, many people do not have the level of control over their schedules to plan in a good meal two hours before the gym, a one-hour gym visit, and then a decent meal -the nutrients of which we can fully control – one or two hours after the gym.

“So, a nice protein shake post-training is a great way to get all the nutrients you need for recovery in an easily digestible form. And, post-workout, it gives you the right amount of protein to shift your body from catabolism, which is the breaking down of muscle tissue to make new energy, into ‘anabolism’, a very simple way of saying that your body will now start using the new pool of amino acids you’ve ingested to recover, repair and build new muscles following a challenging session.”