Protein After Workout

Depends upon the type of workout... For cardio and light strength training not so much 20 to 30 grams will do it... (Muscle Milk or a Protein Bar) If you are doing serious weight training then 35 to 50 grams would be a good idea (Muscle Milk washing down a protein bar...)

I am 5'5, 142 lb and just got done with a 60 minute cardio/strength training class where I burned 470 calories. Can anyone tell me how many grams of protein is optimal after my workout? I had a protein shake (25g protein) before my workout, but understand it's beneficial to consume protein after my workout as well. Thanks for your help, and I hope I'm posting in the correct forum!

Gah!! I hate word problems!

I am 5'5, 142 lb and just got done with a 60 minute cardio/strength training class where I burned 470 calories. Can anyone tell me how many grams of protein is optimal after my workout? I had a protein shake (25g protein) before my workout, but understand it's beneficial to consume protein after my workout as well. Thanks for your help, and I hope I'm posting in the correct forum!

Gah!! I hate word problems!

Cute! But do you have an answe?r :grumble:

42...the answer is ALWAYS 42.

It's the answer to life, the universe and everything.

i've read that a full fat milk glass of is just as good as any protein shake but without all of the sugars, yes it has fat in it but no other addertives., like talked about here eat normal foods before training like chicken breast and Egg's, then afterwards have a glass of full fat milk (less if you don't like like semi skimmed etc) but the protein after a workout is just to assist the repair of muscles.

good luck but try that and see how you get on, if it does not work for you then stick to a shake before and after your workouts, but monitor your weight in either to see if you need it. you can allways just eat normally and take nothing extra and see what happens there too... all trial and error, we are all individual and eventually we will find what works for us.

nutrient timing and supplements are unecessary. Just eat normally before and after and don't fret.

This.

Take in about 1g of protein per lb of LBM over the course of a day. Doesn't matter what the timing is.

you eating to gain or to lose?

research shows carbs and protein together are better then one or the other alone. a ratio of 3:1 or 4:1 carbs to protein is supposedly optimal.

They sell dedicated 'recovery drinks' or 'post workout formulas' for this that are pretty pricey. They all use a refined sugar as the carb (because the idea is to play with the body's insulin response), so if that turns you off they may not be for you.

chocolate milk was used in some of the university studies that did research on protein/carbs post workout, so i cup or two of that would be a good alternative. these 3 ingredient pancakes also have a 3:1 ratio and are low fat (important for the insulin response) and are all natural ingredients. I'll make them after a workout if it wasn't very intense: http://undressedskeleton.tumblr.com/post/38657925508

I've seen formulas based on body weight to tell you exactly how many grams of carbs and protien to consume post work out. If i followed the suggestions, i'd be consuming 800 calories after ever workout. I'm trying to lose weight so that stright up does not support my goals. my post work out meal is about 210 cals, 10g protien, 40 gram carbs.

I've seen a lot of people saying that timing of meals is meaningless. I'd agree with them, EXCEPT in the case of post work out nutrition. Perhaps they are right, and all the peer reviewed journals are wrong, but as long as you are eating at your target calories and macros, its not going to hurt you, so what not do it on the chance that the research is right?

i've read that a full fat milk glass of is just as good as any protein shake but without all of the sugars, yes it has fat in it but no other addertives.

milks got 13g of sugar in it. the protein powder on my desk as 3 g

It's not worth the effort to calculate unless you are a serious heavy lifting body builder. Just eat normally.

Take in about 1g of protein per lb of LBM over the course of a day. Doesn't matter what the timing is.

Yup. ESPECIALLY if you're drinking a shake pre-workout, you REALLY don't have to have anything post-workout.

Only time I might recommend a post-workout shake is if you're working out fasted, and aren't eating anything for a long time post-workout. But that's pretty uncommon.

20 - 40 g of protein
add a little BCAA and Creatine for yoru body to help get this in to your muscle tissue.
add a little HGI carb (honey, etc) to spike insulin to help get this in to your muscle tissue.

good luck!

I was instructed to drink mine after my workout not before an dI'm taking abotu 23g per serving

I occasionally blend in a banana for extra creaminess!

If the idea is to have the protein in your bloodstream to help you recover from the workouts, you would need to eat it before the workout, not after.

supposedly you want it available in the blood stream within 90 min after a workout. I don't know how long whey protein is going to to take to digest, but dextrose and maltodextrin should be absorbed nearly instantly. dextrose is molecularly the same as blood sugar. those are the two carbs i put in my post workout drink.

Take in about 1g of protein per lb of LBM over the course of a day. Doesn't matter what the timing is.

Yup. ESPECIALLY if you're drinking a shake pre-workout, you REALLY don't have to have anything post-workout.

Only time I might recommend a post-workout shake is if you're working out fasted, and aren't eating anything for a long time post-workout. But that's pretty uncommon.

^^^ Both these posts sum it up. If it makes you feel good to have something after working out, great and do by all means. If training fasted, I would for sure. But if not, all the data indicates no conclusive benefit. The most extensive and recent research is below. (warning, it's a long dry read)
http://www.jissn.com/content/pdf/1550-2783-10-5.pdf

Take in about 1g of protein per lb of LBM over the course of a day. Doesn't matter what the timing is.

Yup. ESPECIALLY if you're drinking a shake pre-workout, you REALLY don't have to have anything post-workout.

Only time I might recommend a post-workout shake is if you're working out fasted, and aren't eating anything for a long time post-workout. But that's pretty uncommon.

^^^ Both these posts sum it up. If it makes you feel good to have something after working out, great and do by all means. If training fasted, I would for sure. But if not, all the data indicates no conclusive benefit. The most extensive and recent research is below. (warning, it's a long dry read)
http://www.jissn.com/content/pdf/1550-2783-10-5.pdf

^^yep.