Protein after a workout?

acarmon55
acarmon55 Posts: 135 Member
edited November 11 in Health and Weight Loss
I have read a lot on here that you should have protein after a workout to help rebuild. What is a good protein snack/drink that I could use that is not real high in calories? I love milk and today drank 1.5 cups of milk with 1 tbsp of Nesquick Cholcolate Powder. Is that enough protein or do I need more? I have never tried protein shakes/powders, but I am not against trying them if it really helps. Thanks for some suggestions!

Replies

  • johjeff
    johjeff Posts: 14 Member
    Protein is the building block of muscle. Not just the protein, but the amino acids it contains. What do you consider high in calories? And how intense are your workouts? That will help determine how much protein you need.

    Most of the basic commercial protein powders come in at about 150 calories. Other good quick options are plain Greek yogurt, lean meat, and eggs (hardboiled). Milk is a good start if your protein needs are not too great.

    Hope this helps.
  • acarmon55
    acarmon55 Posts: 135 Member
    I am just getting started on Insanity and I am doing C25K 3 times a week on the treadmill. I don't usually snack a lot but the milk and Nesquick came to 225 calories and that seemed a little high for a snack and I didn't think that it had a lot of protein. When you suggest lean meat, do you just eat the meat? I think I can probably fix and extra serving of chicken or fish on those nights to have for a snack. Also is it true that you have to eat the protein within 30 min of exercise?
  • vismal
    vismal Posts: 2,463 Member
    acarmon55 wrote: »
    I am just getting started on Insanity and I am doing C25K 3 times a week on the treadmill. I don't usually snack a lot but the milk and Nesquick came to 225 calories and that seemed a little high for a snack and I didn't think that it had a lot of protein. When you suggest lean meat, do you just eat the meat? I think I can probably fix and extra serving of chicken or fish on those nights to have for a snack. Also is it true that you have to eat the protein within 30 min of exercise?
    You don't need a protein shake after a short running session. There is certainly no reason you need to have it within 30 minutes. This is a fitness myth called "the anabolic window", there is very little truth to it. What's much more important then the timing of your protein, is the total macro nutrients you eat for the day. If you get in adequate protein for the day, timing really doesn't matter much.

  • johjeff
    johjeff Posts: 14 Member
    Don't know about 30 minutes, but within an hour after exercise is ideal. It's called nutrient timing I believe. If you are pushing with Insanity and c25k hard, you really need some more protein. You can get the chocolate or other flavor protein powder, so you don't need the Nesquick. The protein powders are also low in sugar carbs.

    As for meat, yeah, just eat it. You can wrap ham or turkey around a pickle or cheese stick as well. Maybe even cook 2-3 servings of meat at a time so you have it handy for a day or two. Also, make sure you are eating your veggies :smile:
  • ana3067
    ana3067 Posts: 5,623 Member
    You can have a protein shake whenever. Or you can never have one if you meet your protein needs through food alone. Timing is irrelevant for the majority of people.
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