How much protein before/after workouts?

gisele246

I'm trying to up my metabolism after learning that I've been eating too little (i.e. at or below bmr). I've gone from 1500 to 1750 calories per day and eating my exercise calories. I weight train 1-2 times per week and cardio most days but may do more and fewer cardio. As I'm trying to regain some muscle, I was wondering how much protein you consume before/after workouts? Today I had some protein bread before my workout (3oz.) and then milk with a small scoop of powder (11g protein). I'm a 5'3" female at 180 pounds currently. Thanks :-)

jzammetti

My trainer, and pretty much everything I have read, recommend protein after a workout - within 30 minutes. I use a protein shake with 50g of protein plus some fruit added in after every day that I run. I also have one on days I have trouble getting enough in my diet.

Also, just as aside note, you cannot improve your metabolism unless you increase lean muscle mass.

Masterdo

The best answer I would say is that meal timing or macronutrient timing really doesn't matter much for anyone but very dedicated body builders...

But, if you are really looking into fine fine grain modifications to your eating schedule, you can take a look at this :

http://www.t-nation.com/free_online_article/sports_body_training_performance_nutrition/the_top_10_post_workout_nutrition_myths

Where you get some information about research backed facts about pre/post workout protein intake. Also, note that in all these studies, they are consuming pure amino acids, which take ~5minutes to spike your amino acid blood content. If by Protein intake, you are talking about regular food (can take upward of 1 hour before making a difference in your blood AA content) or even protein shakes like high quality Whey (~40 minutes to spike), you can see where that becomes really useless to worry about...

This is basically not a silver bullet to "charge" metabolism, and I really doubt you would be able to appreciate the minor improvements doing this would make on your general progress currently. Eating more in general will bring the most impact.

Have a good day

Mokey41

It's a myth that you can change your metabolism. Unless you've been literally starving for an extended period of time (400 calories or less a day for 6 months or more) you haven't lowered your metabolism and eating more won't raise it. People's metabolism varies very little with diet or even between people.

You can increase your lean muscle mass to increase the amount your body burns to maintain itself because muscle requires slightly more fuel to maintain than fat does. You won't increase muscle while eating at a deficit so trying to lose fat and build muscle just doesn't work. You can maintain your muscle mass by lifting while cutting and if you are extremely lacking in muscle you may increase a tiny amount by starting weight training.

Protein intake is highly over rated and most of the hype comes from professional body builder types who live and breath lifting. It's mostly a marketing ploy to get you to buy protein powders/bars. The average person eats more than enough protein to supply their muscles with fuel.

mmapags

There is no specific amount before or after workouts. The timing is less important than getting a sufficient amount over a day. You don't say what kind of workout you are doing but a general rule of thumb for protein in a day is 1 gram per Kg of lean body mass (total weight minus body fat). Most recent research says the anabolic window is about 24 hours. It was previously thought that is was much shorter, thus the recommedations for protein after a workout.

The bottom line is nutritional timing within a 24 hours period is not critical as long as you are getting enough. What and when you eat should be driven by personal preference and workout performance.

GoatBoat66

The best answer I would say is that meal timing or macronutrient timing really doesn't matter much

This. Try to hit your macros for the day. Everything else is gravy.

Sarauk2sf

There is no specific amount before or after workouts. The timing is less important than getting a sufficient amount over a day. You don't say what kind of workout you are doing but a general rule of thumb for protein in a day is 1 gram per Kg of lean body mass (total weight minus body fat). Most recent research says the anabolic window is about 24 hours. It was previously thought that is was much shorter, thus the recommedations for protein after a workout.

The bottom line is nutritional timing within a 24 hours period is not critical as long as you are getting enough. What and when you eat should be driven by personal preference and workout performance.

^^this

vanguardfitness

I have 10 grams of BCAA right before my workout and usually another 10 grams right after. By the time I get home and finish preparing a meal about an hour would have transpired. That is my "post workout" meal. It's usually about 40g protein, bunch of fat and I'll eat a small container of goat milk yogurt (150 calories, 20ish grams of carbs)

vanguardfitness

And this isn't all the time. I definitely do this if I'm working out twice in a day (but I don't do this frequently). And about 25% of my workouts I flat out don't have a post workout meal, and won't eat anything until hours after the fact.

AntWrig

The best answer I would say is that meal timing or macronutrient timing really doesn't matter much for anyone but very dedicated body builders...

But, if you are really looking into fine fine grain modifications to your eating schedule, you can take a look at this :

http://www.t-nation.com/free_online_article/sports_body_training_performance_nutrition/the_top_10_post_workout_nutrition_myths

Where you get some information about research backed facts about pre/post workout protein intake. Also, note that in all these studies, they are consuming pure amino acids, which take ~5minutes to spike your amino acid blood content. If by Protein intake, you are talking about regular food (can take upward of 1 hour before making a difference in your blood AA content) or even protein shakes like high quality Whey (~40 minutes to spike), you can see where that becomes really useless to worry about...

This is basically not a silver bullet to "charge" metabolism, and I really doubt you would be able to appreciate the minor improvements doing this would make on your general progress currently. Eating more in general will bring the most impact.

Have a good day

Even then it doesn't matter. It's based on the person.

AntWrig

I have 10 grams of BCAA right before my workout and usually another 10 grams right after. By the time I get home and finish preparing a meal about an hour would have transpired. That is my "post workout" meal. It's usually about 40g protein, bunch of fat and I'll eat a small container of goat milk yogurt (150 calories, 20ish grams of carbs)

If you're getting ample protein on a daily, BCAA's are useless. Even when you're "training" fasted.

Firefox7275

There is no straightforward answer to that question because it depends on the rest of your day - what you ate before and what you intend to consume later. 11g might be fine if you intend to eat a healthy meal within an hour, not so much if you are off home to bed with no supper. As an aside I don't really see why the amount is so small if it is milk plus quality whey isolate and not a scoop of a junk filled commercial product - that is only two teaspoons!

Nutrient timing IS critical if you want the best chance of repairing and refuelling muscles before your next workout, for preventing or limiting breakdown not just for building. You can repair and refuel with nutrients taken in later on, but immediately post workout is when the relevant enzymes, hormones and whatnot are most active. Having said that timing is not as important as your overall macro/ caloric intake.

NikoM5

Just get your protein amount per day, timing doesn't matter.

tigersword

The post workout "window" is over 24 hours long, so it doesn't matter. Just get your daily amounts in and you'll be fine.

Masterdo

There is no straightforward answer to that question because it depends on the rest of your day - what you ate before and what you intend to consume later. 11g might be fine if you intend to eat a healthy meal within an hour, not so much if you are off home to bed with no supper. As an aside I don't really see why the amount is so small if it is milk plus quality whey isolate and not a scoop of a junk filled commercial product - that is only two teaspoons!

Nutrient timing IS critical if you want the best chance of repairing and refuelling muscles before your next workout, for preventing or limiting breakdown not just for building. You can repair and refuel with nutrients taken in later on, but immediately post workout is when the relevant enzymes, hormones and whatnot are most active. Having said that timing is not as important as your overall macro/ caloric intake.

Just for fun, link one study that was done in your lifetime that actually says that... It's very old, has been disproved so many times since, finding more and more ways to word that this isn't true is becoming a challenge for scientific sports authors.

vanguardfitness

I have 10 grams of BCAA right before my workout and usually another 10 grams right after. By the time I get home and finish preparing a meal about an hour would have transpired. That is my "post workout" meal. It's usually about 40g protein, bunch of fat and I'll eat a small container of goat milk yogurt (150 calories, 20ish grams of carbs)

If you're getting ample protein on a daily, BCAA's are useless. Even when you're "training" fasted.

http://www.biomedcentral.com/content/pdf/1550-2783-9-20.pdf

NikoM5

I have 10 grams of BCAA right before my workout and usually another 10 grams right after. By the time I get home and finish preparing a meal about an hour would have transpired. That is my "post workout" meal. It's usually about 40g protein, bunch of fat and I'll eat a small container of goat milk yogurt (150 calories, 20ish grams of carbs)

If you're getting ample protein on a daily, BCAA's are useless. Even when you're "training" fasted.

http://www.biomedcentral.com/content/pdf/1550-2783-9-20.pdf

Thanks for the link. Reading past the first page you can see that even the researchers admit that the findings are somewhat inconclusive. "Inconclusive" is typically the finding of all BCAA studies. Personally, I'd recommend getting adequate protein and not wasting money on BCAAs as they tend to be expensive.