Should I eat protein right after I do weights?

VoodooAborisha

Hello!

Should I be eating some form of protein directly after my weights workout? I do them in the afternoon. Or does it matter if I wait until supper to get my next portion of protein?

Thanks,
Voodoo Lady

ninerbuff

There is an "optimal" window, but it's mostly more applicable to competitive athletes than the average person working on staying in good health and fitness. It's a matter of choice.

A.C.E. Certified Personal/Group FitnessTrainer
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Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

amblight

I would like to know this too! I usually eat right before I go, so I kind of don't want to do another meal when I get home I usually wait until next meal time, and then just make sure that's extra protein dense

amblight

There is an "optimal" window, but it's mostly more applicable to competitive athletes than the average person working on staying in good health and fitness. It's a matter of choice.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

What about those super worried about muscle loss? I lost muscle in the beginning of my weight loss, and I know I can't gain any while at a deficit, so I try desperately to hold on to what I have, without having to slow my loss!

Beastmode454

If you have enough protein in you body before your workout you should be fine. but i always eat come quick carbs and about 20g of protein 30 minutes to a 1 hour after my workout. If its light cardio i don't really have a recovery meal or drink.

justin37013

The answer is NO you do not need to consume protein after a workout. The "anabolic window" concept is very much over-hyped. The important factor is that you consume enough protein daily to gain muscle, not that you down it right after your workout.

As for maintaining muscle while losing weight, there are a few main factors

1. Eat enough protein daily.. about 40% of your caloric intake is usually optimal

2. Don't create too large of a caloric deficit. There's a point where at too much of a deficit your body has no choice but to use muscle for energy. 400-500cal deficit per day usually works best. Combine with plenty of protein consumption, and several lifting sessions per week and you should maintain muscle.

3. If you're working out first thing in the morning or just in a fasted state, consuming some BCAA's for your workout helps

4. Occasional re-feeds will help you not only maintain muscle but keep your leptin levels higher which will aid your weight loss/fat burn. Eat approximately maintenance calories with an increase in your carbohydrate intake every few days (and ideally on a day that you work out). I usually recommend 40% protein, 40% carb, 20% fat macros on re-feed days and 40% protein 20%-40% carbs on rest days or non re-feed days (some individuals respond different to carb consumption so figure out what works best for you)

justin37013

Everybody interested in this thread or posting here should just watch the following video:

http://www.biolayne.com/uncategorized/biolayne-video-log-4-myths-about-protein/

you won't get a better source of information about protein

Wetcoaster

http://www.leanbodiesconsulting.com/articles/the-protein-interview-an-interview-with-dr-stuart-phillips/

ninerbuff

There is an "optimal" window, but it's mostly more applicable to competitive athletes than the average person working on staying in good health and fitness. It's a matter of choice.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

What about those super worried about muscle loss? I lost muscle in the beginning of my weight loss, and I know I can't gain any while at a deficit, so I try desperately to hold on to what I have, without having to slow my loss!

If you're meeting your correct protein macro file, and hitting some strength training, you'll keep it to a minimal.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

Dewymorning

http://www.leanbodiesconsulting.com/articles/the-protein-interview-an-interview-with-dr-stuart-phillips/

I like this quote

anytime in the ensuing 24h after a workout is a good time to eat protein