Please register to participate in our discussions with 2 million other members - it's free and quick! Some forums can only be seen by registered members. After you create your account, you'll be able to customize options and access all our 15,000 new posts/day with fewer ads.
These results refute the commonly held belief that the timing of protein intake in and around a training session is critical to muscular adaptations and indicate that consuming adequate protein in combination with resistance exercise is the key factor for maximizing muscle protein accretion.
Posted this in another thread but figured it deserved it's own. Biggest takeaway that those people that rush to get their post workout meal or shake in before "the window" closes are worrying over nothing. Getting enough protein throughout the day is more than fine and there's no need to get your shake on before you hop in the shower.
Of course, there's certainly no harm in doing it but there's no distinct need for it.
I agree with the article. I also like to add, the amount of protein one needs in order to build muscle: someone needing to consume 1.5-2grams of protein per Lbs; there has been scientific studies to find this false as well, overkill.
I thought it said 1.5 per KG not Lb. I dont know im not reading it again. Its fairly accurate. Its 0.83grams of protein per lb depending on who you ask or what study you read. Timing is mostly irrelevant, we have known this for quite some time, still there is nothing wrong with drinking protein after a workout
This is pretty common knowledge (well, I say common, but it is really not), nothing new. The "must have protein after a work out" is the bro myth still out there. Anyone who has read a lot regarding macro and micro nutrient intake knows that perfect timing is more of a myth, and it is more important to hit macro targets than micro targets.
I think many people drink protein after a work out just because it is a good point during the day to do so. The common times are right after breakfast and right after a work out. It is more of a matter of convenience than anything else.
To address the how much per lb; there are so many things out there, it will spin a person's head. i think targeting 1gram/lb is good. Really, most people are not going to be accurate unless they have a career doing this stuff, or are OCD. There is a varience most likely, and as long as you are not denying an adequate amount, nor consuming excess, it is not critical to be 100% accurate for most people. The only counter to this is when someone is purposely trying to lose BF while maintaining muscle mass; the rule of thumb is to up your protein intake while doing this.
This is one I have always bought into as a runner. The way I heard it is that the body is "most absorbent" shortly after strenuous exercise, and to try to get some protein within 15 minutes or so after finishing.
But there are some times when I ate after exercise when I didn't necessarily feel like it, and sometimes when I really did. I suppose the best advice is just as with 'drink to thirst,'-- 'eat to hunger.'
I have known weightlifters who eat their protein concoctions after working out and suffer from horrible flatulence. I tried to tell them, "dude listen to (and smell) your body. You're doing something wrong here."
or not, seeing as the scientific literature clearly shows that you don't have to eat protein within 40 minutes of your workout or face consequences.
most trainers don't know very much, hate to break it to you. Lots of dogma and "bro-science" out there.
I'm not agreeing or disagreeing with the study. I said that a follow the recommendations of my trainer. You don't know him or his history of successes, so I can see where you'd lump them all in the same worthless category. I believe him over an annonymous poster on CD
Although everyone is chiming in with "I knew that already", I personally think this was a great thing to post. So thanks to the OP.
Personally, I almost always take in nutrients after a workout. If it's weight training, I take some protein as a supplement. If it's endurance (which I do more of), I'll do a choc milk or something because it's so so nice to get that sugary cold glucose in my body after a long run or ride. It's a nice cap to a workout.
I'm not agreeing or disagreeing with the study. I said that a follow the recommendations of my trainer. You don't know him or his history of successes, so I can see where you'd lump them all in the same worthless category. I believe him over an annonymous poster on CD
if your trainer tells you you have to eat protein right after a workout or you will suffer detrimental results, then you need to find yourself another trainer. That's all I'm saying. There's nothing saying you can't do that and get results, its just not required. Just like eating 6 small meals a day isn't required, you can do it if you want to live a life of hell that revolves around food, but why do it when its scientifically proven that it doesn't do anything eating 2 larger meals a day can't do. Comes back to the broscience and dogma I mentioned. We've come a long way in a short amount of time in knowing what does and doesn't happen in the human body. Most people don't like admitting they were wrong and invested in the wrong stuff, so they ignore the more current up to date information and stay attached to the old dogma because "it works". Sure it works sometimes, its just a waste of time.
There's nothing wrong with trusting a trainer, but do it because what he's telling you and what the research shows match up. Do your own research, basically, or risk being led far astray. Don't believe anyone, take it all for checking.
Please register to post and access all features of our very popular forum. It is free and quick. Over $68,000 in prizes has already been given out to active posters on our forum. Additional giveaways are planned.
Detailed information about all U.S. cities, counties, and zip codes on our site: City-data.com.
Please register to participate in our discussions with 2 million other members - it's free and quick! Some forums can only be seen by registered members. After you create your account, you'll be able to customize options and access all our 15,000 new posts/day with fewer ads.
