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Does drinking protein and carbs right after your weightlifting training move the needle?

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Summary of an article testing the influence of drinking ‘protein and carbohydrate’ beverage immediately after training on performance in male Olympic weightlifters.

Who

10 male Olympic weightlifters aged on average 28.4±5.4 years with 5.2±3.2 years of weightlifting experience (USA).

Drinking protein + carbs drink immediately after workout

  • 230 calories: 16 grams of hydrolyzed whey protein and 41 grams of carbohydrates (sucrose and dextrose)
  • fruit punch flavor
  • 12-weeks training program: 3 weeks of strength endurance, 4 weeks of strength, 3 weeks of power, tapering and peaking 2 weeks
  • 4 times per week

Drinking calorie free drink

  • 0 calories
  • fruit punch flavor
  • 12-weeks training program: 3 weeks of strength endurance, 4 weeks of strength, 3 weeks of power, tapering and peaking 2 weeks
  • 4 times per week

Design

Randomised experimental study.

Outcome measures/tests

  • ‘static’ jumps with 0, 40, 60 and 80kg
  • countermovement jumps with 0kg
  • isometric mid-thigh pull

Main results

Does drinking protein and carbs right after your weightlifting training move the needle? - infographic

  • There were no differences in any jumping task or mid-thigh isometric pull results between the groups after 12 weeks of training.

Take home message

For a clinician & coach
In trained male weightlifters, there are no differences throughout 12 weeks of training in any jumping task or isometric mid-thigh pulls regardless of drinking protein and carbs drink right after the training, or 0 calories drink.
For a parent
Drinking protein and carbs right after the training did not influence jumping and pull results in trained male Olympic weightlifters.
For an athlete
Drinking protein and carbs right after the training did not influence jumping and pull results in trained male Olympic weightlifters.

Original article

Taber CB, DeWeese BH, Soto K, Stuart CA, Stone MH. Effects of a Carbohydrate and Protein Recovery Beverage on Performance in Trained Weightlifters. Journal of Negative & No Positive Results. 2017 2(5):194-201. doi: 10.19230/jonnpr.1364

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