Do i need to drink protein after each work out?
rikkejanell2014
Posts: 312 Member
Also soy or whey?
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Replies
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depends if you get enough protein in your usual diet?0
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well I researched that you have 45 minutes to get protein in your system after doing workouts and weight training or it will break down the muscle you already have and that the protein powder gets in your system quicker0
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rikkejanell2014 wrote: »well I researched that you have 45 minutes to get protein in your system after doing workouts and weight training or it will break down the muscle you already have and that the protein powder gets in your system quicker
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No. The window for muscle protein synthesis after weight training is actually quite wide. Even in a calorie deficit.
There's no need to chug down a protein shake if one's diet contains adequate protein.
Saying that, dieters should be eating more protein than the average person.5 -
Getting in some protein post-workout is helpful to initiate muscle building and speed up recovery. You don't have to drink it as a supplement. You can eat a meal if you'd like with ~30 g of a high quality protein source. If you do like protein supplements, whey protein is the best. Avoid soy protein. It's very low quality and dines't have enough leucine to initiate muscle protein synthesis.0
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Not really, as long as you're getting a sufficient amount of protein throughout the day. Also, since your body breaks everything down anyway, there's not a definitive difference between eating or drinking your protein unless you're a bodybuilder and even then it's pretty minimal.
Protein is used for a lot of things in the body-- not just building muscle. Protein is an essential building block for bones, cartilage, skin, and your blood. It makes enzymes, hormones, and other important chemicals in the body (ever see someone go on a juice diet with no protein and three days later they're acting crazy? That's one of the many reasons why) Your hair and nails are made of protein. And yes, protein helps to build and repair tissue, ie; muscles.
Because of these many different functions, protein is important for people who are working out and/or losing weight. However, not all of that is going to occur in a 45 minute window after you work out. A protein-based snack like jerky, hardboiled eggs, or greek yogurt soon after your workout may help you from feeling ravenous afterwards though.2 -
Probably not.
And if you do, the type (considering we're talking about one shake/drink) really won't matter.0 -
rikkejanell2014 wrote: »well I researched that you have 45 minutes to get protein in your system after doing workouts and weight training or it will break down the muscle you already have and that the protein powder gets in your system quicker
Getting enough protein throughout the day is going to have far more impact than making sure you hit some window after a workout. I do supplement to hit my targets and I do generally take it shortly after my workout...but I don't necessarily think it makes a great deal of difference.1 -
Protein if your workout is a serious progressive heavy lifting routine. Carbs if it's a serious cardio routine.
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rikkejanell2014 wrote: »0
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It's very difficult to gain muscle while eating in a calorie deficit.
You can get stronger, but that is not the same as building new muscle tissue.2 -
rikkejanell2014 wrote: »Maybe top bodybuilders that is the case but you are doing weightloss as I understand. While losing weight you will not build muscle but protein and strength traisth
How do yoy figure i wont gain muscle?
Because you're losing weight -- you can't gain weight (which is what happens when you are building muscle) and lose it at the same time. To build muscle, you need a surplus of calories. To lose weight, you need to be in a deficit. You can only do one at a time.3 -
How do yoy figure i wont gain muscle?
Outside of small newb gains, you can't really build muscle mass in an energy deficit...you can't create something from nothing. Building muscle is an anabolic process...and you are in a catabolic state.
Exercising, and in particular, resistance training will help preserve the muscle mass you currently have which will then start to show definition when the fat is cut...most people confuse the appearance of more definition with actual gains in mass when in reality it's just the layer of fat being removed...6 -
Get sugars, and some bcaa's ... protein synthesis is a long process its not necessary to gulp down a shake immediately after a workout, but for recovery bcaa's and some sugar.. a few gummy bears or a pixie stix, fruit, peanut butter or something will help with gycogen levels. Glycogen creates atp which helps with the energy within our cells ... also the sugars will give you an insulin spike which aids in the release of ifg1 ....thats a simple break, down its much more scientific but what you eat postworkout is very important and plays a part in recovery as well as maintaining and or building muscle, and weight loss1
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No, there is no need to drink a protein shake after each workout, but if you like protein shakes and include them in your calories they will do you no harm.
Pretty good discussion: http://www.precisionnutrition.com/nutrient-timing2 -
Define: workout.
What's a workout for you?0 -
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GottaBurnEmAll wrote: »It's very difficult to gain muscle while eating in a calorie deficit.
You can get stronger, but that is not the same as building new muscle tissue.
so you're saying my weight training is pointless0 -
rikkejanell2014 wrote: »GottaBurnEmAll wrote: »It's very difficult to gain muscle while eating in a calorie deficit.
You can get stronger, but that is not the same as building new muscle tissue.
so you're saying my weight training is pointless
quite the opposite. weight training in a deficit will convince the body to hold on to all the muscle it can and burn up mostly fat instead. in a realistic deficit at least.3 -
rikkejanell2014 wrote: »GottaBurnEmAll wrote: »It's very difficult to gain muscle while eating in a calorie deficit.
You can get stronger, but that is not the same as building new muscle tissue.
so you're saying my weight training is pointless
No, that's not what GottaBurnEmAll is saying.rikkejanell2014 wrote: »GottaBurnEmAll wrote: »It's very difficult to gain muscle while eating in a calorie deficit.
You can get stronger, but that is not the same as building new muscle tissue.
so you're saying my weight training is pointless
quite the opposite. weight training in a deficit will convince the body to hold on to all the muscle it can and burn up mostly fat instead. in a realistic deficit at least.
This. Weight training helps to retain what you have with possible strength gains.2 -
Getting in some protein post-workout is helpful to initiate muscle building and speed up recovery. You don't have to drink it as a supplement. You can eat a meal if you'd like with ~30 g of a high quality protein source. If you do like protein supplements, whey protein is the best. Avoid soy protein. It's very low quality and dines't have enough leucine to initiate muscle protein synthesis.
Soy protein has decent leucine content. Roughly 2.5g leucine per 31g of protein which is just a bit worse than whey protein.
Whey is around 10% or so and soy is about 8% in terms of percentage of leucine in grams.6 -
I hear a protein shot does wonders. Dunno if it's true though.0
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rikkejanell2014 wrote: »
You probably don't need much of anything after that. When is your next meal after you work out?
For example, I usually have a snack after work, then do whatever workout I'm going to do, and then eat dinner. I don't need to consume anything else.
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Wherever you read that from is misinformed. More than likely from a fitness magazine.rikkejanell2014 wrote: »well I researched that you have 45 minutes to get protein in your system after doing workouts and weight training or it will break down the muscle you already have and that the protein powder gets in your system quicker
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Am learning a lot from the post. My goals are to both lose weight and gain muscle. My trainer had recommended to me a few months ago to actually increase my calories focusing on trying to increase my protein. Suggested to spend less time on cardio (but still do it) and to add in both weight training and HiiT. She did explain something to the effect of calorie deficits and cardio helping to lose weight and decrease my body fat but could also mean losing muscle, while getting more calories especially through more proteins and weights/HiiT would build the muscle. (Hope I'm understanding it correctly
). But it was a gradual process of finding the right balance to get both results. It's been 3 months and I have lost about 12 pounds or so, lost body fat and see muscle development. May not seem like a lot of weight to some but I'm very happy with it and feel great. It's solid and steady loss and so far isn't creeping back on (fingers crossed lol). I do have more proteins through chicken and eggs and things but started drinking protein shakes as well. I do stay away from soy because some suggest they do not contain all the essential aminos although I don't know if that's true or not. I'm not vegan and can digest wheys otherwise I would probably use a pea or rice based protein. I really like a brand called Trutein whose protein powders are a combination of whey, egg and casein. All of the flavors I have tried are delicious. I also drink BCAAs and think those are helpful too. It's been slow and steady and constantly adjusting things to find the optimal balance but think it's going well. Feel like I have an even better understanding of everything after reading all your posts. 2 -
Why? Because casein is slower digesting?^that^ - but if you do get protein powder, I'd recommend casein protein as opposed to whey
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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That's what I understood. That whey digests quickly but casein takes a longer time to digest. Casein supposedly make you feel fuller longer and feeds the muscles for a longer period of time versus whey alone.0
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