Not eating right after a workout and losing half of it?

meredithdelcastillo wrote: »

Machka9 wrote: »

There is a theory that if you eat within about 30 min of a good hard workout (not just a walk around the block, but something where you've put in a couple hours of strenuous work) that you'll burn off all of whatever you eat.

Is that what you're referring to?

That might be what it was saying. All it said was "If you don't eat 30 minutes after your workout you'll lose half of it". And my reaction is just shock because I'm not about to lose my hard work that easily!

cwolfman13 wrote: »

meredithdelcastillo wrote: »

Machka9 wrote: »

There is a theory that if you eat within about 30 min of a good hard workout (not just a walk around the block, but something where you've put in a couple hours of strenuous work) that you'll burn off all of whatever you eat.

Is that what you're referring to?

That might be what it was saying. All it said was "If you don't eat 30 minutes after your workout you'll lose half of it". And my reaction is just shock because I'm not about to lose my hard work that easily!

My guess would be that whatever you read is coming out of the bodybuilding industry and is referring to your "bro-gains"...as in the 30 minute anabolic window...which is for the most part a bunch of nonsense...a lot of body builders believe in all kinds of bull that has no basis in reality.

There is something to eating shortly after strenuous exercise and recovery...but you don't lose half of your fitness or whatever...that's utterly stupid.

In conclusion, current evidence does not appear to support the claim that immediate (≤ 1 hour) consumption of protein pre- and/or post-workout significantly enhances strength- or hypertrophic-related adaptations to resistance exercise. The results of this meta-analysis indicate that if a peri-workout anabolic window of opportunity does in fact exist, the window for protein consumption would appear to be greater than one-hour before and after a resistance training session. Any positive effects noted in timing studies were found to be due to an increased protein intake rather than the temporal aspects of consumption, but a lack of matched studies makes it difficult to draw firm conclusions in this regard. The fact that protein consumption in non-supplemented subjects was below generally recommended intake for those involved in resistance training lends credence to this finding. Since causality cannot be directly drawn from our analysis, however, we must acknowledge the possibility that protein timing was in fact responsible for producing a positive effect and that the associated increase in protein intake is merely coincidental. Future research should seek to control for protein intake so that the true value regarding nutrient timing can be properly evaluated. Particular focus should be placed on carrying out these studies with well-trained subjects to better determine whether resistance training experience plays a role in the response.

This study provides novel information demonstrating that the regulation of muscle protein synthesis can be substantially modulated by the timing and distribution of 80 g of protein intake during prolonged (12 h) recovery from a single bout of resistance exercise. Specifically, we show for the first time that rates of myofibrillar protein synthesis (MPS) remain elevated above rest throughout 12 h of recovery when a single bout of resistance exercise is followed by the partitioned ingestion of 80 g of high quality protein. Furthermore, we show that daily rates of protein synthesis were highest with regular (i.e. every 3 h) intake of a moderate (20 g) quantity of rapidly digested whey protein. We also show that the nutrient- and contraction-sensitive intracellular signalling network regulating translation for protein synthesis was stimulated in response to all feeding protocols but in a hierarchical manner where BOLUS was higher than INT and PULSE.

No changes in body mass or percent body fat were seen in any of the groups. Results indicate that the time of protein-supplement ingestion in resistance-trained athletes during a 10-wk training program does not provide any added benefit to strength, power, or body-composition changes.

With respect to hypertrophy, total protein intake was the strongest predictor of ES magnitude. These results refute the commonly held belief that the timing of protein intake in and around a training session is critical to muscular adaptations and indicate that consuming adequate protein in combination with resistance exercise is the key factor for maximizing muscle protein accretion.

Conclusion: Timed protein supplementation immediately before and after exercise does not further augment the increase in skeletal muscle mass and strength after prolonged resistance-type exercise training in healthy elderly men who habitually consume adequate amounts of dietary protein.

No between-group differences were observed. Although nutrition can significantly affect training adaptations, these results suggest that short-term resistance training augments muscle strength and size in previously untrained men with no additive benefit from postexercise protein supplementation.

Despite claims that immediate post-exercise nutritional intake is essential to maximize hypertrophic gains, evidence-based support for such an “anabolic window of opportunity” is far from definitive. The hypothesis is based largely on the pre-supposition that training is carried out in a fasted state. During fasted exercise, a concomitant increase in muscle protein breakdown causes the pre-exercise net negative amino acid balance to persist in the post-exercise period despite training-induced increases in muscle protein synthesis [36]. Thus, in the case of resistance training after an overnight fast, it would make sense to provide immediate nutritional intervention--ideally in the form of a combination of protein and carbohydrate--for the purposes of promoting muscle protein synthesis and reducing proteolysis, thereby switching a net catabolic state into an anabolic one. Over a chronic period, this tactic could conceivably lead cumulatively to an increased rate of gains in muscle mass.

Results indicate that the time of protein-supplement ingestion in resistance-trained athletes during a 10-wk training program does not provide any added benefit to strength, power, or body-composition changes

CONCLUSIONS: In the context of this study, protein supplementation did not augment elbow flexor muscle strength and size changes that occurred after 12 wk of RT.