After workout protein. Why haven't I thought of this before?

BusyB223

I was thinking the sodium as well. That would eventually have adverse effects to your body.
Have you ever tried Jerked Buffalo? That is low in fat, sodium and very high in protein.
I never thought I would but it was so good, I look forward to when I get it.

WendyTerry420

nitrites (i.e. preservative POISON) <snip>

waldo56

I do the glass of chocolate milk thing. Cheap and tasty, nothing is really proven to be better anyway.

VorJoshigan

I kinda feel bad for the people who are avoiding sodium. My BP is 100/70 & I salt the heck out of everything.

Squidgeypaws007

plus anything that is liquid will digest that much faster and thats important in post exercise nutrition.

Beef jerky in a blender? :bigsmile:

Oh and, don't eat meat.....it'll kill you.... :laugh:

Mighty_Rabite

I sometimes get the jumbo jerky. 120-130 calories and 22-26g per stick. Almost fat free. You do have to chew it, though! I don't eat them too often though due to sodium.

I get good bang for my buck with skim milk plus Body Fortress protein.. two servings of each is 440-460 cals and 68g.

Josalinn

Personally, I like Greek Yogurt. High protein, and easy to digest. About 8g protein and 110 Cal. Not too bad and its tasty.

No_Finish_Line

carbs are more important but supposedly a little bit of protein somehow helps the muscles absorb the blood sugar.

you have to eat/drink something as soon as you are done. if you workout and then don't eat some would argue you're better off just skipping the work out.

You do have to eat eventually but as far as eating the instant you're done working out, "some" would be wrong.

there are 100s of research articles that back up what i said, here's one

http://oakbrooksc.com/docs/stager_chocmilk_study.pdf

show me a real piece of research that refutes it and i'll be happy to read it, otherwise, by all means, continue to talk out of your *kitten*.

Do i really think that your better off not exercising if your not going to eat immediately after? no, but i do think your better off eatting something, just make sure it fits in with the rest of what you should eat for the day.

Okay. That article talked about chocolate milk to restore glycogen before a second intense workout. I agree that you should consume something as soon as possible after a workout if you're going to work out again after a short time.

yeah but the second workout was meant a measure of enhanced recovery effect of the milk.

its one study among many that support the benefits of post exercise. I'm just saying that science seems to say its beneficail, and you got to eat anyway, so why not eat after the workout ?

No_Finish_Line

carbs are more important but supposedly a little bit of protein somehow helps the muscles absorb the blood sugar.

you have to eat/drink something as soon as you are done. if you workout and then don't eat some would argue you're better off just skipping the work out.

You do have to eat eventually but as far as eating the instant you're done working out, "some" would be wrong.

there are 100s of research articles that back up what i said, here's one

http://oakbrooksc.com/docs/stager_chocmilk_study.pdf

show me a real piece of research that refutes it and i'll be happy to read it, otherwise, by all means, continue to talk out of your *kitten*.

Do i really think that your better off not exercising if your not going to eat immediately after? no, but i do think your better off eatting something, just make sure it fits in with the rest of what you should eat for the day.

Your .pdf is specifically addressing a protocol where glycogen depleting exercise is performed and then a demand for glycogen is created shortly after. This is applicable to some endurance athletes and in that situation it's obviously necessary to replenish glycogen (and chocolate milk is a fine choice).

For an average fitness nut that trains once per day, they are usually:

a) Not fully depleting glycogen
and
b) Not needing glycogen replenishment intra-day because their training procedure doesn't require it.

And this is important context because for many dieters, getting their CHO through food intake is much more satiating. Not to mention applying nutrient timing procedures that aren't necessary (again, for this particular population) can reduce adherence.

a lot of the stuff i've read seems to suggest that its more beneficial for endurance athelets, and that its probably not as true for workouts lasting under 1 hr.

I don't know, shouldn't weight training go a long weight to depleting muslce glycogen? even if its less then an hr and even low set volume?

I tried to find something that specifically addressed the notion that after exercise, your body is in a state that the insulin effect will cause excess blood sugar to be stored more in muscle then in fat cells. As far as i can see, this is the whole concept behind the 4:1 ratio. I"m hoping its out there lol, but its probably loaded with a bunch of biochemistry i wont be equiped to understand.

SideSteel

carbs are more important but supposedly a little bit of protein somehow helps the muscles absorb the blood sugar.

you have to eat/drink something as soon as you are done. if you workout and then don't eat some would argue you're better off just skipping the work out.

You do have to eat eventually but as far as eating the instant you're done working out, "some" would be wrong.

there are 100s of research articles that back up what i said, here's one

http://oakbrooksc.com/docs/stager_chocmilk_study.pdf

show me a real piece of research that refutes it and i'll be happy to read it, otherwise, by all means, continue to talk out of your *kitten*.

Do i really think that your better off not exercising if your not going to eat immediately after? no, but i do think your better off eatting something, just make sure it fits in with the rest of what you should eat for the day.

Your .pdf is specifically addressing a protocol where glycogen depleting exercise is performed and then a demand for glycogen is created shortly after. This is applicable to some endurance athletes and in that situation it's obviously necessary to replenish glycogen (and chocolate milk is a fine choice).

For an average fitness nut that trains once per day, they are usually:

a) Not fully depleting glycogen
and
b) Not needing glycogen replenishment intra-day because their training procedure doesn't require it.

And this is important context because for many dieters, getting their CHO through food intake is much more satiating. Not to mention applying nutrient timing procedures that aren't necessary (again, for this particular population) can reduce adherence.

a lot of the stuff i've read seems to suggest that its more beneficial for endurance athelets, and that its probably not as true for workouts lasting under 1 hr.

I don't know, shouldn't weight training go a long weight to depleting muslce glycogen? even if its less then an hr and even low set volume?

I tried to find something that specifically addressed the notion that after exercise, your body is in a state that the insulin effect will cause excess blood sugar to be stored more in muscle then in fat cells. As far as i can see, this is the whole concept behind the 4:1 ratio. I"m hoping its out there lol, but its probably loaded with a bunch of biochemistry i wont be equiped to understand.

I am willing to bet that "most" weight training does not fully deplete glycogen. However, I would go further than that and say that regardless of glycogen status after training, if you're not training again the same day, then just eat some food and by the time you need to train those same "possibly depleted" muscles again, you'll be replenished by nature of you not training the same muscles within a short time period. (I'm being a bit presumptuous by assuming that most people train, and eat at least " a few" meals before they train again. That's the context by which I'm making the previous statements).

The other reason that you'll sometimes hear the need of PWO carbohydrate is to increase muscle protein synthesis. I don't think this has been established since at least some research indicates that a reasonable dose of protein alone, will spike insulin sufficiently, and furthermore, the ingestion of additional carbohydrate does not increase MPS.

http://www.ncbi.nlm.nih.gov/pubmed/21131864
http://www.ncbi.nlm.nih.gov/pubmed/17609259

Apparently there are studies that DO show increased MPS or decreased muscle protein breakdown (inhibiting breakdown is desirable) with coingestion of carbohydrate, but they're using pathetically low amounts of protein. Once you're ingesting enough (a single scoop of whey is an approximate) then adding carbs isn't going to do much.

Once again, you can take maltodextrin if you want and it doesn't concern me if you do -- but for people eating at a deficit who do NOT need rapid glycogen replenishment, I bet those calories could be better spent (from a satiety standpoint) on food.

Shock_Wave

I recently read a book that talked about how if you want the protein to be available to the muscles within two hours of a workout, you really need to eat it BEFORE working out, not after.

Interesting article that also suggests pre workout protein and waiting to eat after a workout with studies referenced.

http://www.t-nation.com/free_online_article/sports_body_training_performance_nutrition/the_top_10_post_workout_nutrition_myths;jsessionid=6DCF6B6CDC37CFE782EC56A078BE6B67-mcd01.hydra

Great read thx.. Although personally I keep my muscles saturated with protein all through out the day for repairing purposes so there is no window or delayed window here. Its better to have a little more than not enough.

mustgetmuscles1

GLYCOGENZ.....DEPLETED!