+- +-

+-User

Welcome, Guest.
Please login or register.
 
 
 
Forgot your password?

+-Stats ezBlock

Members
Total Members: 90
Latest: Wallyd
New This Month: 2
New This Week: 1
New Today: 0
Stats
Total Posts: 4718
Total Topics: 2782
Most Online Today: 27
Most Online Ever: 166080
(September 24, 2023, 08:28:44 pm)
Users Online
Members: 0
Guests: 35
Total: 35

Author Topic: DO YOU REALLY NEED TO INTAKE PROTEIN AFTER POST WORKOUT?  (Read 27768 times)

0 Members and 1 Guest are viewing this topic.

Big Chicken

  • Welcome to the Muscle Science Board
  • Trade Count: (0)
  • Administrator
  • Hero Member
  • *****
  • Posts: 3298
  • Karma: +8/-1
  • You Think I Can't See U
    • View Profile
    • Road2hardCoreIron.net

  • Total Badges: 32
    Badges: (View All)
    2500 Posts Level 6 Fifth year Anniversary
DO YOU REALLY NEED TO INTAKE PROTEIN AFTER POST WORKOUT?
« on: May 23, 2020, 01:42:29 pm »
Do You Need Protein After Your Workout?

Cool down from your workout and pound protein. It's a routine that most gym lovers have down pat – and when we slip up, we hope that all of our sweat wasn't in vain.
The so-called "anabolic window" refers to a short period of time following workouts, during which exercisers need to consume protein for muscles to properly recover, grow and become stronger. It revolves around the concept that muscles are more sensitive to protein and therefore more likely to absorb and use protein immediately after exercise than they are later throughout the day.
[See: 5 Unintended Consequences of Eating Too Much Protein.]
RELATED CONTENT

11 Hacks to Get More From Every Workout
"The 'anabolic window' implies that delaying protein intake by one hour or more after exercise will reduce or, worse still, prevent muscle anabolism [growth] during recovery," explains Oliver Witard, a protein metabolism researcher and senior lecturer at the University of Stirling in Scotland.
To understand why that's important, you'll need a quick biology lesson: Exercise, especially tough workouts, create microscopic damage within the worked muscles' cells, which are composed of proteins. So, the protein you eat supplies the building blocks that make up your muscles. These building blocks, or amino acids, help repair damaged muscle proteins and form new ones, with the ultimate goal of creating stronger, bigger and fitter muscles, Witard says.
Simply put, consuming protein is vital to workout recovery and results, with current research showing that for optimal muscle health, people need about double the amount of protein that experts once thought. For example, the current recommended daily allowance of protein, which represents the minimum required for good health, is 0.8 grams of daily protein per kilogram of body mass. For a 150-pound adult, that works out to 55 grams of protein per day. However, the National Strength and Conditioning Association recommends 1.5 to 2 grams of daily protein per kilogram of body mass per day for optimal muscle growth. For the same 150-pound adult, that equates to 102 to 136 grams of protein per day.
But here's the thing: Research also shows that you don't have to cram all that protein in immediately after your workout. "High-quality and short-term muscle biopsy studies report similar muscle anabolism after consuming an essential amino acid mix one, two or even three hours post-exercise," Witard says, citing 2014 research from his team, published in Applied Physiology, Nutrition, and Metabolism, as well as previous 2000 research from the University of Texas published in the Journal of Applied Physiology.
Meanwhile, a 2017 Medicine & Science in Sport & Exercise study found that when men drank 22 grams of protein after their workouts, they didn't build more muscle than those who didn't. But here's the catch: All of the study's subjects were already eating roughly 1.3 grams of protein per kilogram of their body mass per day.
[See: The 10 Best Exercise You Can Do for the Rest of Your Life.]
"Taken together, this research clearly demonstrates that skeletal muscle remains responsive to protein ingestion during time periods outside the limits usually defined by the 'anabolic window,'" Witard says. "Indeed, it appears that this 'anabolic window' extends to 24 hours post-workout, or perhaps even longer."

"If there's any benefit to getting protein within a half hour and 45 minutes of your workout as opposed to a few hours later, and I'm not convinced there is, it would be very narrow," says Brad Schoenfeld, a certified strength and conditioning specialist and board member for the National Strength and Conditioning Association, who has studied protein timing in exercisers. "As long as you hit daily protein intake, you can build muscle." ::)

Spread Out Your Protein Intake for Greater Muscle Gains
Even if the anabolic window is 24 hours or longer, there's still good reason to space out your protein intake within that time frame.
"Recent efforts have focused on understanding the muscle building response over an entire day after consuming multiple protein-containing meals," Witard says.
For example, in one 2013 study published in The Journal of Physiology, men performed resistance exercise and followed up their workout by consuming 80 grams of protein over the next 12 hours. They either consumed 20 grams every three hours, 10 grams of protein every one-and-a-half hours or 40 grams of protein every six hours. It turned out that the men who consumed 20 grams of protein every three hours following their workouts had significantly higher rates of muscle protein synthesis.
Schoenfeld's 2018 research, published in the Journal of the International Society of Sports Nutrition, suggests that for optimal muscle growth, people should consume between 0.4 and 0.55 grams of protein per kilogram of their body mass four times per day. For a 180-pound adult, regardless of sex, that works out to eating 33 to 45 grams of protein four times per day.
A previous 2015 review published in Applied Physiology, Nutrition, and Metabolism concluded that most adults need to eat 25 to 35 grams of protein at every meal for optimal muscle health. Lean meats, fish, eggs, dairy, legumes and soy are all rich in protein and can help exercisers hit their protein goals at every meal.
[See: How Fit Are You? Consider These 6 Measures.]
Practically speaking, if you eat sufficient protein at every regular meal, you are going to get in all of the protein you need around your workouts, Schoenfeld says. No extra post-workout shakes required.
« Last Edit: May 23, 2020, 01:49:23 pm by Road2HardCoreIron »
This board does not condone the use of any medication.  Members should follow City, State, Federal and your countries laws to obtain proper scripts and use of any medication in discussion. We are a private discussion board only.

Share on Facebook Share on Twitter


jipped genes

  • Trade Count: (0)
  • Full Member
  • ***
  • Posts: 364
  • Karma: +3/-0
    • View Profile

  • Total Badges: 12
    Badges: (View All)
    One year Anniversary Level 3 100 Posts
Hmmmm, I always do about 15 grams of whey isolate and creatine right after training. I think I will keep this up regardless.

It does mention soy as a good protein source, I stay away from that shiot.
Like Like x 1 View List

Genetic Freak

  • Trade Count: (0)
  • Full Member
  • ********************
  • Posts: 362
  • Karma: +4/-1
    • View Profile

  • Total Badges: 17
    Badges: (View All)
    Second year Anniversary Level 4 Search
I take in 15 grams of EAA/BCAAs and 30 grams of carbs intra workout, which holds me over until I get home to eat, as I usually go tanning after the gym. I prefer to eat an actual meal post workout instead of a shake or protein bar.
If it doesn't scare you, it is not heavy enough.
Like Like x 2 View List

jipped genes

  • Trade Count: (0)
  • Full Member
  • ***
  • Posts: 364
  • Karma: +3/-0
    • View Profile

  • Total Badges: 12
    Badges: (View All)
    One year Anniversary Level 3 100 Posts
I did not take you for a guy who would tan.

Do you wear a thong for the "sexy" tan lines?

Back to the WO stuff, do you really need intra carbs to finish a WO? I mean you do train harder than most but if I eat a snack within an hour of training I am usually all good even with 30 minutes of hit cardio after blasting weights. Hell I wake up on Sat or Sun mornings and go train Muay Thai or BJJ and I just have 3 eggs and black coffee. I am good for 3 hours. Both are heavily aerobic and anaerobic.

I too eat a meal within 90 minutes of training in the eve. That is why I do a smaller whey shake.

Genetic Freak

  • Trade Count: (0)
  • Full Member
  • ********************
  • Posts: 362
  • Karma: +4/-1
    • View Profile

  • Total Badges: 17
    Badges: (View All)
    Second year Anniversary Level 4 Search
I did not take you for a guy who would tan.

Do you wear a thong for the "sexy" tan lines?

Back to the WO stuff, do you really need intra carbs to finish a WO? I mean you do train harder than most but if I eat a snack within an hour of training I am usually all good even with 30 minutes of hit cardio after blasting weights. Hell I wake up on Sat or Sun mornings and go train Muay Thai or BJJ and I just have 3 eggs and black coffee. I am good for 3 hours. Both are heavily aerobic and anaerobic.

I too eat a meal within 90 minutes of training in the eve. That is why I do a smaller whey shake.

Haha. No thong, naked.

The intra WO makes all the difference in the world for me. What people don't realize until they workout with me is that my working sets will break most people. My working sets take 2:45 - 3:30 to complete. That is a lot of glycogen depletion. On leg day that my heavy leg press, hack squat, belt squat, etc... is the first exercise. If you take 30 plates on the leg press for 20 reps over 3 minutes, I pretty much wiped out all my stored glycogen and I need to replenish it, so I can really start training, as that was just my warm up. On chest, back and shoulders day my heaviest movement is the last movement and I need to ensure I still have some left to do that movement without injuring myself.
If it doesn't scare you, it is not heavy enough.
Like Like x 2 View List

friggemall

  • Trade Count: (0)
  • Jr. Member
  • ********************
  • Posts: 228
  • Karma: +1/-0
    • View Profile

  • Total Badges: 16
    Badges: (View All)
    Level 4 One year Anniversary Karma
Quote

Haha. No thong, naked.


Now jipped is going to be stalking your tanning booth trying to help you put lotion on.

I do 1 scoop Karbolyn & 2 scoops whey with 1 scoop EAAs post w/o then eat 90 minutes later.

Intra w/o is 1/2 scoop karbolyn with eaa & bcaa (scoop each) and 1/4 or 1/2 scoop depending of a pre workout. I hardly ever add the pre workout now due to how it messes with my stomach & makes me nauseous. The idea is just as GF described to keep fueling the glycogen especially on those big load days like legs & back.

One of my coaches had me doing these and this way. Also, he always had me take my post w/o shake PRIOR to post w/o cardio.

This article reads old...I mean some of the way things are written make it sound like we take all our protein all at once. (either that or I'm tired of reading stuff ...work not this....)and I missed the point. it also doesn't take into account that our bodies can only metabolize ~40g or protein every couple hours and the rest turns to fat stores.
Like Like x 1 View List

friggemall

  • Trade Count: (0)
  • Jr. Member
  • ********************
  • Posts: 228
  • Karma: +1/-0
    • View Profile

  • Total Badges: 16
    Badges: (View All)
    Level 4 One year Anniversary Karma

Back to the WO stuff, do you really need intra carbs to finish a WO? I mean you do train harder than most but if I eat a snack within an hour of training I am usually all good even with 30 minutes of hit cardio after blasting weights. Hell I wake up on Sat or Sun mornings and go train Muay Thai or BJJ and I just have 3 eggs and black coffee. I am good for 3 hours. Both are heavily aerobic and anaerobic.

I too eat a meal within 90 minutes of training in the eve. That is why I do a smaller whey shake.

Hey Jipped, take a look at this video of Milos explaining carb during a workout...what he states after at about the 8 minute mark...

[YouTube]JnUwS7RO70I[/YouTube]

friggemall

  • Trade Count: (0)
  • Jr. Member
  • ********************
  • Posts: 228
  • Karma: +1/-0
    • View Profile

  • Total Badges: 16
    Badges: (View All)
    Level 4 One year Anniversary Karma
Well crap...not workign the way I'm used to and can't edit so her eis the entire link...


Big Chicken

  • Welcome to the Muscle Science Board
  • Trade Count: (0)
  • Administrator
  • Hero Member
  • *****
  • Posts: 3298
  • Karma: +8/-1
  • You Think I Can't See U
    • View Profile
    • Road2hardCoreIron.net

  • Total Badges: 32
    Badges: (View All)
    2500 Posts Level 6 Fifth year Anniversary
I like Milos, but moe open to seeing things are not written in Gold.  I met so many abroad and within whom have their theories.  I come to the conclusion.  It is many methods and theories, and they all seem to be working for different individuals. I think we must try and find what is working based on blood labs and our visual development.
This board does not condone the use of any medication.  Members should follow City, State, Federal and your countries laws to obtain proper scripts and use of any medication in discussion. We are a private discussion board only.
Like Like x 1 View List

Genetic Freak

  • Trade Count: (0)
  • Full Member
  • ********************
  • Posts: 362
  • Karma: +4/-1
    • View Profile

  • Total Badges: 17
    Badges: (View All)
    Second year Anniversary Level 4 Search
Quote

Haha. No thong, naked.


Now jipped is going to be stalking your tanning booth trying to help you put lotion on.

I do 1 scoop Karbolyn & 2 scoops whey with 1 scoop EAAs post w/o then eat 90 minutes later.

Intra w/o is 1/2 scoop karbolyn with eaa & bcaa (scoop each) and 1/4 or 1/2 scoop depending of a pre workout. I hardly ever add the pre workout now due to how it messes with my stomach & makes me nauseous. The idea is just as GF described to keep fueling the glycogen especially on those big load days like legs & back.

One of my coaches had me doing these and this way. Also, he always had me take my post w/o shake PRIOR to post w/o cardio.

This article reads old...I mean some of the way things are written make it sound like we take all our protein all at once. (either that or I'm tired of reading stuff ...work not this....)and I missed the point. it also doesn't take into account that our bodies can only metabolize ~40g or protein every couple hours and the rest turns to fat stores.

Haha. Yeah, I stopped taking preworkout. I wake up and do cardio first thing in the morning then drink a shake of 12 ounces of almond milk, 2 scoops of Mutant Whey, 3/4 cup of frozen blueberries and 1/4 teaspoon of pink Himalayan salt. I hit the gym an hour later. This along with my intra keeps me pumped throughout the workout.
If it doesn't scare you, it is not heavy enough.
Like Like x 1 View List

 

+-Recent Topics

Why Pakistan Bodybuilders are Dying? by Big Chicken
March 28, 2024, 10:38:07 am

Medical Use of Andriol Capsules by Big Chicken
March 28, 2024, 10:29:07 am

Steroids or Not Steroids Q & A by Big Chicken
March 28, 2024, 07:39:43 am

Naturals Do Not Need More Protein by Big Chicken
March 28, 2024, 07:33:59 am

Pro Bodybuilder Speaks on BBers Bad Habits by Big Chicken
March 28, 2024, 02:35:52 am

Bostin Loyd's mom. Speaks Out by Big Chicken
March 27, 2024, 01:21:50 pm

ZPHC 30 ML Trenbolone A by Big Chicken
March 27, 2024, 09:13:25 am

ZPHC NEW LINE: 30 ml Vials and 50 Mg Anavar 2024 by Big Chicken
March 27, 2024, 08:25:35 am

Fastest Teenager by Big Chicken
March 27, 2024, 05:37:59 am

Role of Estrogen Blockers by Big Chicken
March 26, 2024, 11:37:03 am