Protein after lifting?

DymonNdaRgh40

After any hard workout, it's advisable to consume a ratio of 2 carbs to 1 protein.

The protein will repair the muscles while the carbs will replenish the blood sugar burned through the workout.

Forget the powders and gels and expensive drinks, the perfect drink is already out there. It's low fat chocolate milk.

Yep! This is what I've learned through my research. After a long run, I'll have lowfat chocolate milk and on my weight lifting days I'll have either a protein bar, protein shake, greek yogurt or other protein of my choosing.

I never used to eat right after a workout and was at a plateau for awhile but I started losing again once I started having some form of protein right after my workouts.

Here's an article that has some good info...

http://beta.active.com/nutrition/articles/get-enough-protein-post-workout

japar

IMHO when you eat protein you get about 4 calories for every gram and same goes for carbs - more than double that for fat. As you do stuff you use those calories, and it seems obvious that the body has a preference of what kind of calorie it would like to burn if it was available (i.e. protein for muscle repair, carb for energy boost). I do not know exactly how each calorie, one-by-one, is synthesized (those stored in your body as body fat and those that are available as energy). Seems intuitive that body fat is last to go (via calorie deficit). Also seems inuitive that if muscles need protein to develop and heal (and they do) then you need to make sure that your body has protein available during muscle tear down and rest for repair purposes. In my reading it is obvious that the body can metabolize up to nearly a gram of protein per pound of body weight (more than that can over tax your digestive system). It also seems obvious that the body cannot take all of that protein in one meal - it needs to be divided through your day. If my goal is 210 grams of protein, I would try to balance my day (usually 5 or 6 meals/snacks that include protein) with protein throughout. This works out to protein intake every 2-3 hours or so. If you take protein that regularly, guess what? It will likely correlate with a workout and satisfy your protein/carb needs for both pre and post-workout. Also, remember to eat good food...other issues, like lactic acid build up are waiting to undermine your workouts too.

Showcase_Brodown

There could be something to the timing, although timing can't be nearly as important as getting enough (protein, carbs, calories, etc.).

On days I lift, I generally consume the majority of my calories (and protein) afterward. My preference.

toddis

I hear the window is pretty large, like 3 hours either way. That means if you eat 3 or 4 times a day and consume protein at each sitting, you're covered.

( http://www.youtube.com/watch?v=b6wkDDnSKV0 ) links in captions.

Of course my memory is fuzzy.

paleojoe

Does not matter... just get it in within 24 hours. That bro-science nonsense is just to get you to buy supplements you don't need.

Unknown

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james6998

Why is it that one should consume protein right after heavy lifting? Is the timing that important? Is it necessary, or just a preference? I just wanted to know. And if you have any good articles, please post them so I can read them.

Protein shakes are very quick absorb protein, why most people tell you that your so called sweet spot is right after lifting when your muscles are craving. Honestly i do take protein right after my workout but i do not believe in this "sweet spot" for taking it. I just need something when i am done my workout and this fills the bill so to speak.

lithezebra

Does not matter... just get it in within 24 hours. That bro-science nonsense is just to get you to buy supplements you don't need.

I like to supplement with steak, or fish. I have read that timing matters, though most people who eat protein for lifting probably already have protein in the GI tract from an earlier meal, so in practice it's probably not a big issue.