How much protein after weight training? OK from food?

abyssfully

Sometimes I'll weight train right before a meal like dinner and sometimes I just drink a glass of milk afterwards.

Is it essential to have a protein shake or can I get the protein I need from normal food?

Are there pros/cons to each?

TIA

Arizona_JR

I've been told 20 grams within 20 minutes of a tough workout.

rgrange

Only 1/3 of your protein at most should come from shakes; real food is your best bet

The_Saint

I use this formula.
LEAN BODY MASS * .25 = grams of carbs post workout
Grams of carbs * .5 = grams of protein
And no more than 5g fat

This formula for when I'm trying to get lean.
I prefer whey protein post workout, (mine is in the form of powder)
Specifically hydrolized whey. It digests very fast.
Then I eat a meal within an hour of the shake.

The_Saint

Also! Milk, specifically chocolate milk made with sugar (none of that high fructose cornsyrup). Is a good protein option post workout. Same with yogurt, Just watch the fats after training...they slow digestion down.

abyssfully

Thanks for the info, guys! It's much appreciated!

abyssfully

Also! Milk, specifically chocolate milk made with sugar (none of that high fructose cornsyrup). Is a good protein option post workout. Same with yogurt, Just watch the fats after training...they slow digestion down.

Good to know. I frickin' love chocolate milk

bizco

No, I wouldn't say it's essential to drink a protein shake unless you're doing a serious, progressive lifting program 3x per week. You can get the protein from food. One benefit of a quality protein shake (hydrolized whey or whey isolate) is the protein is broken down and absorbed by your system faster than food. This aids in muscle recovery.

Definitely eat more protein on the days you lift weights. A good range is 25-35% of your total calories. Spread it throughout the day and especially within 30-60 minutes after your workout.