Protien timing after resistance work
davert123
Posts: 1,568 Member
Hiya
I was wondering what sort of time frame should I be consuming protein after resistance workouts. I recall a thread on the main forums and I think at least one of you (Sidesteel and Sara) said that the 30 minute window has not been scientifically validated so I am wondering what time frame I should be aiming for, I worked out today in the morning, would it be okay to consume most of my protein in the evening or is that too late.
cheers :-)
I was wondering what sort of time frame should I be consuming protein after resistance workouts. I recall a thread on the main forums and I think at least one of you (Sidesteel and Sara) said that the 30 minute window has not been scientifically validated so I am wondering what time frame I should be aiming for, I worked out today in the morning, would it be okay to consume most of my protein in the evening or is that too late.
cheers :-)
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Replies
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I believe you are correct in saying that there's not scientific backing for that.
Speaking for myself, my body seems to feel less sore if I consume a serving of protein (as well as a meal) within an hour or two after eating. However that isn't scientific in the least, only anecdotal. I think it's just fine to consume most of your protein late, but I'd also try and make sure I got some early in the day. Dropping 200g of protein on your body very late in the day likely isn't an optimal delivery method...just as with all things, moderation seems to be the buzzword that actually has buzz. Spread that out.0 -
http://www.myfitnesspal.com/topics/show/872189-alan-aragon-and-brad-schoenfeld-on-nutrient-timing
Link to one paper in that thread's OP and another more recent one near the bottom of first page.
The long and short of it iirc was that studies are inconclusive so far but to try to fit your workout in a ~4 hour window between pre- and post- workout meals. The more complex the pre- workout meal, the larger the window you buy yourself.0 -
Basically, get something in within a few hours (particularly if you trained fasted) as a 'just in case'.
See here for the nerdy stuff from Alan Aragon and Brad Shoenfeld:
http://www.jissn.com/content/pdf/1550-2783-10-5.pdf
Skip to the "Practical Applications" section for the TL;DR bit.0 -
Thank you all for the information. I am going to go away and digest and then apply :-) I usually have something quite soon after I exercise but I didn't have chance yesterday (headless chicken mode, first day back to work etc) so I didn't manage to and it just got me wondering. I do end up training in a fasted stated sometimes. I often do my resistance training before I start work and don't eat until afterwards so I'll be careful :-)
Cheers
Dave0 -
If I read the JISSN study correctly, they suggest a 3-4 hour window before and after workout for the pre/post workout meals to be more effective.
Due to excessive intake of Bro-Science, I have been eating high protein foods or shakes within 30 minutes pre and also 30 minutes post workout. Is the 30 minute window better, worse or doesn't matter as far as meal timing goes? Also, Bro-Science has been telling me to ingest simple carbs/sugars like pixie sticks immediately after workout to spike insulin levels. Good? Bad? Dumb??? :huh:
I realize weening someone off of Bro-Science can be a long and grueling task, but any input on these subjects would be appreciated!
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Saw Brad post this on facebook and thought it would be good to share it.
"Brad Schoenfeld >John Meadows: Thanks John. I have the highest regard for you as well. A few important points here. First, our study does NOT imply that there is no benefit to nutrient timing. Rather, it shows that the "anabolic window of opportunity" is not as narrow as what has been promoted by some researchers. Alan and I published a review on the topic where we surmised that the window is probably around 4-6 hours *around* a workout, with the precise duration depending on when you at a pre-workout meal -- the closer the pre-workout meal is consumed to the exercise bout, the longer the window. I'd also note that there have not been any studies carried out on elite bodybuilders. Moreover, the measures for estimating hypertrophy may lack the sensitivity to detect small changes that could be meaningful to those seeking to optimize muscle development. Bottom line is that there are gaps in the literature. I am currently working on a study that will help to address these gaps and hopefully provide clarity to the issue. "
And today Alan Aragon posted this chart.
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If I read the JISSN study correctly, they suggest a 3-4 hour window before and after workout for the pre/post workout meals to be more effective.
Due to excessive intake of Bro-Science, I have been eating high protein foods or shakes within 30 minutes pre and also 30 minutes post workout. Is the 30 minute window better, worse or doesn't matter as far as meal timing goes? Also, Bro-Science has been telling me to ingest simple carbs/sugars like pixie sticks immediately after workout to spike insulin levels. Good? Bad? Dumb??? :huh:
I realize weening someone off of Bro-Science can be a long and grueling task, but any input on these subjects would be appreciated!
I don't think it's bad to ingest protein near the training bout although I don't know that there will be any significant difference between 30 minutes and 2 hours as far as protein timing goes, and I would expect it to matter even less if you have protein on both sides of the training bout.
I wouldn't bother trying to spike insulin post training via simple sugars unless you prefer it.0 -
Saw Brad post this on facebook and thought it would be good to share it.
"Brad Schoenfeld >John Meadows: Thanks John. I have the highest regard for you as well. A few important points here. First, our study does NOT imply that there is no benefit to nutrient timing. Rather, it shows that the "anabolic window of opportunity" is not as narrow as what has been promoted by some researchers. Alan and I published a review on the topic where we surmised that the window is probably around 4-6 hours *around* a workout, with the precise duration depending on when you at a pre-workout meal -- the closer the pre-workout meal is consumed to the exercise bout, the longer the window. I'd also note that there have not been any studies carried out on elite bodybuilders. Moreover, the measures for estimating hypertrophy may lack the sensitivity to detect small changes that could be meaningful to those seeking to optimize muscle development. Bottom line is that there are gaps in the literature. I am currently working on a study that will help to address these gaps and hopefully provide clarity to the issue. "
And today Alan Aragon posted this chart.
That was a damn good thread too.0
