Question regarding training and protein powders/shakes?

katiepaulag
katiepaulag Posts: 17 Member
edited November 2024 in Food and Nutrition
Hi everyone! Female, 21. I've been making some lifestyle changes over the past four months and just recently started a sports-specific weight training program (2x a week) on top of my training sessions (2x a week). After a training session, we are always told to get some protein in us within 30-60 minutes. A normal training session is 2hrs, and my weight-training sessions are generally 60-90min (consisting of plyometrics, strength training, and cardio sprint training).

I know I have to recover some protein to help rebuild muscle, which will in turn help me tone up & (hopefully) lose fat as well. But, should I be having protein powders/shakes afterwards? Some training that I do is late at night, which I'd prefer not to eat a heavy meal/snack. Other times, I find if I come home and eat a meal after working out, I'm hungry again 30-60mins after eating. Will I find a difference in these issues by doing shakes? Any help is greatly appreciated :)

(PS: I've finally found a couple protein powder and pre-made shake flavors I enjoy so it'll make the transition easier)

Replies

  • Nony_Mouse
    Nony_Mouse Posts: 5,646 Member
    My understanding is that the timing of protein isn't actually important for average Jo Bloggs (ie you and me), so long as you are getting adequate throughout the day. Aim for 0.6-0.8g per lb of ideal weight as a minimum. If you want to have a shake post-workout, go for it, but I think as long as you've had a decent amount at dinner, it's not an absolute requirement. I often have a shake not long before bed (an hour or so), and have no issues, but this is one of those 'everyone is different' kind of things. You'll just have to try it and see.
  • katiepaulag
    katiepaulag Posts: 17 Member
    Nony_Mouse wrote: »
    My understanding is that the timing of protein isn't actually important for average Jo Bloggs (ie you and me), so long as you are getting adequate throughout the day. Aim for 0.6-0.8g per lb of ideal weight as a minimum. If you want to have a shake post-workout, go for it, but I think as long as you've had a decent amount at dinner, it's not an absolute requirement. I often have a shake not long before bed (an hour or so), and have no issues, but this is one of those 'everyone is different' kind of things. You'll just have to try it and see.

    Thanks so much! I've been trying it this week because my weight training has been pushing me a little bit harder than my previous workouts. I find a 2hr practice I definitely need something after, and when it's late at night the shake does me over until the morning. For me I think it's a lot of hunger control and stops me from pigging out over the course of the day. And of course, it won't NOT help my muscles recover. I guess I'll give it a go for a couple weeks and see if I notice a difference.
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    Timing does matter, but the benefits are extremely small in the bigger picture. I'd worry first about keeping your overall cals where they should be AND getting enough protein throughout the day. If having a protein shake/bar after a workout helps with those things, then go for it. If it doesn't, then I wouldn't force it - the benefits just aren't worth it for most people.
  • lorrpb
    lorrpb Posts: 11,463 Member
    A shake or protein bar is great, as are eggs (cooked or hard boiled), yogurt, nuts, and so on. I don't consider these to be heavy meals, but maybe you do. It's hard to beat a shake or bar for the amount of protein to get at once.
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