Protein after workout

It helps build, repair, and recover your muscles. I have been exercising 5x a week for 1.5-2hours a day on a 1300 calorie diet for the last 3 weeks and i haven't seen the scale budge. I read an article that you should eat about 1g of protien per pound you weigh and tried that the last 2 days and have dropped 3 pounds in 2 days and my arms didn't hurt so much today as they normally do. Heres a link to what i read... http://www.acaloriecounter.com/diet/how-much-protein-per-day/ good luck!!

It helps build, repair, and recover your muscles. I have been exercising 5x a week for 1.5-2hours a day on a 1300 calorie diet for the last 3 weeks and i haven't seen the scale budge. I read an article that you should eat about 1g of protien per pound you weigh and tried that the last 2 days and have dropped 3 pounds in 2 days and my arms didn't hurt so much today as they normally do. Heres a link to what i read... http://www.acaloriecounter.com/diet/how-much-protein-per-day/ good luck!!





Great article! Thank you. I find myself in the same situation as you i will boost up my protein. also a bit of advice try to up your cals a little to give your metabolism a boost-see if this helps as well.

My trainer says protein protein protein. a pice of Banana before strength training, and protein after. And yes 1g of Protein for 1lb of weight wold be great, bt depending on how mch you weigh that cold be hard..

http://www.stack.com/2012/10/15/reduce-workout-soreness/


Interesting info

The truth is, unless you are planning to do another intense workout the same day (think pro athlete training), there is no need to refuel immediately after the gm. You will refuel at your next meal.
The 30 minute window is something that was popular among bodybuilding crowds but is not necessary.
That said, I eat after the gym because I am usually hungry then. I use protein powder to help reach my protein goals and it's a quick and filling snack so often my post workout meal is protein shake.

^That is true.

Also true is the thing about protein windows. I don't delay too much in getting protein after a workout, but it takes a while for the body to process it and get it into the blood also. I actually usually eat some protein ~2 hours before working out so it's already starting to get into the bloodstream by the time the muscles start to need it.

Yup recovery shake or meal (protein and simple carbs) in the first hour after training is best...helps those muscles recover, gives them some fuel to mend and grow...

Inaccurate. The anabolic window is approximatley 24 hours. There is no need to take a shaker and powder to the gym unless that is your preference.

To quote Alan Aragon:

Alan: The post-exercise “anabolic window” is a highly misused & abused concept. Preworkout nutrition all but cancels the urgency, unless you’re an endurance athlete with multiple glycogen-depleting events in a single day. Getting down to brass tacks, a relatively recent study (Power et al. 2009) showed that a 45g dose of whey protein isolate takes appx. 50 minutes to cause blood AA levels to peak. Resulting insulin levels, which peaked at 40 minutes after ingestion, remained at elevations known to max out the inhibition of muscle protein breakdown (15-30 mU/L) for 120 minutes after ingestion. This dose takes 3 hours for insulin & AA levels to return to baseline from the point of ingestion. The inclusion of carbs to this dose would cause AA & insulin levels to peak higher & stay elevated above baseline even longer.

So much for the anabolic peephole & the urgency to down AAs during your weight training workout; they are already seeping into circulation (& will continue to do so after your training bout is done). Even in the event that a preworkout meal is skipped, the anabolic effect of the postworkout meal is increased as a supercompensatory response (Deldicque et al, 2010). Moving on, another recent study (Staples et al, 2010) found that a substantial dose of carbohydrate (50g maltodextrin) added to 25g whey protein was unable to further increase post-exercise net muscle protein balance compared to the protein dose without carbs. Again, this is not to say that adding carbs at this point is counterproductive, but it certainly doesn’t support the idea that you must get your lightning-fast post-exercise carb orgy for optimal results.

Something that people don’t realize is that there’s no “magic anabolic window” that’s open for a short period of time near the workout & then rapidly disappears. As a result of a single training bout, the receptivity of muscle to protein dosing can persist for at least 24 hours (Burd et al, 2011).

^^^
I couldn't find that.
I even googled specifically googled Alan Aragon too.

To the poster who quoted aragon, some of us are on low carb ratios anyway, so we also need the carbs rather than the protein to replenish the lost stores....just saying...

My trainer says protein protein protein. a pice of Banana before strength training, and protein after. And yes 1g of Protein for 1lb of weight wold be great, bt depending on how mch you weigh that cold be hard..

im actually getting ready to start taking protein to boost some weight loss... however im VERY over weight... what would you suggest is a good amount of protein for a 5'4" female that weighs 231lbs ...cause im sure taking in THAT many grams of protein would be ridiculous?

in very simple and easy to understand terms.
When you do strength training exercises you are causing a micro tare in your muscles. It is the filling in of these tears that causes your muscles to get bigger over time. Protein is the nutrient that allows your muscle tares to fill in.

Some of you may be interested in this book " The FIRST 20 Minutes" it is an interesting book written by a sports and fitness writer for the New York Times (?) but it is not her opinion on things rather she talks about the latest scientific research and interviews a lot of renowned sports physiologists, nutrition and fitness experts, etc- it thoroughly discusses what we know, what we think we know, what we thought we knew but now aren't so sure, etc... and one thing that I thought was great is that the author is not trying to sell us anything, unlike so many links to articles that I see on this site or unlike a book I read from known marathoner Jeff Galloway which was clearly trying to sell me his preferred brand of shakes

also one of the things mentioned in the First 20 minutes, like one of the other respondents says - low fat chocolate milk does seem to have the perfect protein to carb ratio for many and, that unless you are hardcore working out, chances are you don't need a recovery drink/meal per se

Since i have added more protein to my diet ( i eat 135g of protein ) I have dropped 4 pounds- however i will say that i go to the gym 5x a week for at least 2 hours a day... so just use trial-and -error and adjust as you see fit... obviously if someone weighs 400 pounds they are not going to eat 400g of protein- but they could more then likely get away with 200g if they worked out for at least an hour a day 3-4 times a week...

I have only been working out for about 8 1/2 weeks and am doing a nutritional shake/protein shake meal replacement for 2 meals a day and have lost almos 20 pounds and 34 inches. But I have only been using myfitnesspal for the last week. In doing some research I have found that if you are VERY overweight, like myself, it says you should use your TARGET weight as the number to go by to determine your necessary proteins, not your current weight. If you follow this article http://www.acaloriecounter.com/diet/how-much-protein-per-day/ and then work it back to the beginning and then to the end, you might find the most useful information on calores, fat, protein, carbs and such.