Weight-Loss Protein after workouts

[iq_rider]

I still struggle with figuring it out, and sometimes reading lots of articles helps and sometimes it only manages to confuse it more

Same here.... seems like the more you read, the more contradictory advice you get on certain topics.

But.... I too am making a protein shake after I lift weights.

 

[Jeanette401]

Yeah, my view is that if something is easy to do and is believed to be more efficient, and doesn't have a down side - I'll try to do it.

Protein post workout is generally an easy one, although since my workout partners are starting to do cardio after weights I'll probably be bringing a shake with me and sipping it through. And at least I know that worst case I won't recover quite as quickly, and may miss out on a few grams of muscle gain... which I can live with since my goal is to retain muscle while losing fat rather than buffing out

 

[PLB]

I think the articles Jeannette posted give a pretty good idea of when & how much protein & carbs you should have after a workout.

It seems like most of the research doesn't really deal with a situation such as yours, Tik, in regards to whether it's more beneficial to have it between a strength workout and cardio. The general consensus seems to be that if you ingest a PWO (post workout) shake or snack within 30 mins of ending a session, you will get the maximum benefit.

My suggestion would be to have half of your shake right after your strength workout and the other half right after cardio. Or, drink the shake throughout your cardio workout... personally I don't think I could stomach that, but everyone's a bit different. I think I would prefer the half and half method!

I don't think that you need to worry too much about it, though. Even if you wait a bit longer than 30 mins, you will still get great benefits from having the shake. After about 2 hours, it drops down to about 50% effectiveness in terms of recovery, which is still better than nothing!

Here's one of the articles that I found:

 

[Iain1974]

Interesting thread, that's to everyone who chipped in.

Recently my trainer has talked up the benefits of protein shakes and I've started taking a one scoop shake 20 mins before and another 20 minutes after (20g each). My rountine then involves a shower and lunch with 40-50g protein (tuna or chicken). I'm trying to build muscle mass rather than cut weight. My goal for protein is ~200g/day

For the pre-shake I just use the plain old whey powder in water.

For the post I use whey, 1 cup milk (0%), 1 cup frozen fruit (or a banana), 9-10g chocolate powder. 300cal/43gcarb/30gprotein.

Is that much carbohydrate excessive for a post workout shake?

 

[PLB]

From what I was reading earlier today, the recommended ratio of carbs to protein is 3-4:1. The research is typically done on athletes though is often focused on recovering glycemic stores rather than muscle building (at least from the studies that I read today).

 

[Jeanette401]

I just read the article and found these two points interesting, and probably most applicable:

5.) Post-exercise ingestion (immediately to 3 h post) of amino acids, primarily essential amino acids, has been shown to stimulate robust increases in muscle protein synthesis, while the addition of CHO may stimulate even greater levels of protein synthesis. Additionally, pre-exercise consumption of a CHO + PRO supplement may result in peak levels of protein synthesis. 6.) During consistent, prolonged resistance training, post-exercise consumption of varying doses of CHO + PRO supplements in varying dosages have been shown to stimulate improvements in strength and body composition when compared to control or placebo conditions.

It implies that the 30 minutes is more for glycogen stores, and the muscle synthesis is 3 hours. (I believe whey contains all of the protein amino acids they're referring to)

 

[Chunk]

Regardless of the science behind it, I always find that protein shakes help with the aches and pains the morning after I've gone hardcore at the gym. I tend to keep working out past the "hour" I set myself until I literally cannot lift any more, at which point I wash it all down with some (removed) Seems to work like a charm as I'm dropping fat like a mad man...

Soon enough, this username will be defunct I hope!

 

[nena2011]

Alittle bit of my advice would be just to be very careful with the protein shakes and only take them on days when you work out. I have been taking protein shakes for the past four months and even consuming them when im not working out and my body has become addicted to the shakes and they have turned into meals for me. I have a serious problem now and I am trying to eat solid foods again and its not fun at all. I have been getting sick on solid foods because my body is rejecting it and craving a protein shake. So please be very very careful taking the protein shakes. Only take them when you need to take them. Dont rely on them as a meal although they are very filling especially if your stomach has shrunk and isnt that big. My stomach has shrunk so much that when i consume a protein shake in the morning that keeps me full until about 7 at night and i can only eat 1 cup of food. Today I pulled myself away from the protein shake completely and have been so sick and couldnt keep solid foods down at all and craving a shake so badly but I cant drink one. Any questions feel free to ask.

 

[Jay Farrant]

Interesting thread, that's to everyone who chipped in.

Recently my trainer has talked up the benefits of protein shakes and I've started taking a one scoop shake 20 mins before and another 20 minutes after (20g each). My rountine then involves a shower and lunch with 40-50g protein (tuna or chicken). I'm trying to build muscle mass rather than cut weight. My goal for protein is ~200g/day

For the pre-shake I just use the plain old whey powder in water.

For the post I use whey, 1 cup milk (0%), 1 cup frozen fruit (or a banana), 9-10g chocolate powder. 300cal/43gcarb/30gprotein.

Is that much carbohydrate excessive for a post workout shake?

Personally I wouldn't include fruit in my post workout shake . Fructose may be sugar but it wont be converted into Glycogen . (it want replace the sugars in your muscles) I would use water as its quicker digestion instead of milk . Thats what you want post workout is quick digesting foods . Don't worry to much about having to many carbs pre and post workout especially if your looking to get strong or gain weight .

Have you milk 30-40 mins later if you dont have a meal . Your trainer has your pre/post Routine set up well tho minus the fruit imo.

 

[Jay Farrant]

I think of it like this guys ... If you were starving hungry you would gobble up whatever food that was put in front of you . Its the same when it comes to post workout shakes. Your muscles are starving and are looking for protein to start the recovery process. The sooner you can get that protein to your muscles the better .The fastest way of doing that is whey or Hydrolyzed whey and water . You can go one step further and take protein pre workout . This starts the recovery process before its even started