protein before or after a workout ?

Saab_2015
Saab_2015 Posts: 277 Member
edited November 2024 in Food and Nutrition
Should you have protein before or after a workout ? Also are protein shakes any good ?

Replies

  • Azexas
    Azexas Posts: 4,334 Member
    If you can't hit your protein macro through food alone, protein shake can be a good supplement. Timing doesn't really matter.
  • Saab_2015
    Saab_2015 Posts: 277 Member
    Next question 50g a day or 1lb per pound of weight so 180g in my case
  • monikker
    monikker Posts: 322 Member
    What are your fitness/body goals? If you're trying to burn more fat and doing cardio, you might consider working out in a fasted state. I've been reading about that this week. In that case, you wouldn't consume protein before a workout - consume caffeine or a pre-workout blend and some BCAAs. Then wait a while after working out before having protein. The science has to do with your insulin, consuming whey especially will spike it up enough to slow down your fat-burning ability by maybe 20% is what I've read. If you're not really focusing on losing fat, drink the protein before or after - or both.
  • monikker
    monikker Posts: 322 Member
    You def want more than 50 G protein a day. You weigh 180 pounds? For the athlete or active individual, more protein is good. So 180 g shouldn't be too much for you. I'm about 130 lbs and my goals are to build muscle and burn fat - my protein consumption is around 120-130 grams per day. If you don't work out much and have an office job, cut back to maybe 100 g. It's hard to give you a specific # because it depends on how hard you workout and if you're trying to build muscle.
  • monikker
    monikker Posts: 322 Member
    Protein shakes are good but there are a lot with bad ingredients in them. Look for low fat, low carb, avoid soy if possible. Watch out for hidden sugar ingredients like maltodextrin. You can do some googling to find ones you want to try. I like looking for ones with good ingredients, good price range and ones where the majority of reviewers liked the flavor. At the end of the day, whey is whey so get a good whey protein isolate. I'm using Dymatize Extended Release, I got 4 lbs for $33 at Vitamin Shoppe - bargain! It has 5 different protein sources for extended absorption. Check out Vitamin Shoppe.
  • 999tigger
    999tigger Posts: 5,235 Member
    Its carbs before and protein after. However if you have enough protein during the day then amount of protein matters more than timing.

    0.5g per kg is the standard minimum, but you may well benefit from more than that especially if you are lifting weights. Many people use protein to satiate their hunger as part of their overall strategy. So they cna eat 50/100/150/200g of protein depending in their aims and macros.

    Disagree with the benefits of fasted cardio, much more importnat to be fueled enough to have a good workout, but its all personal. Try it and see what suits you. Carbs fuels your workout.

    Protein shakes are just a supplement to help you hit your protein goals. Try real food first.
    Fish chciken etc.
  • Saab_2015
    Saab_2015 Posts: 277 Member
    Thanks guys
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