Protein quality and the value your body derives from the protein is dependent upon the source of the protein. eat 7 pm, workout 9 pm, sleep 11 pm or 12 pm, eat 6:30 am). When it comes to how much protein you need after a workout, personal trainers and registered dietitians pretty much agree you should aim for 1.2 to 1.7g of protein … See Dr. Garth Davis’ book “Proteinaholics”. In fact, proteins from “real food” are better than powders and supplements because they come packed with other nutrients and minerals that work in sync with the body and other food to maximize absorption and deliver quality nutrients to the body. Whey protein: Whey protein is a milk protein that is quickly absorbed by the body, making it useful before or after your workout. Protein timing especially post workout protein is a strategy being used for some time now to optimize training adaptations. I can attest to using these at two WTM’s and never feeling “off”. This simple concept has been to consume, primarily supplemental protein in and around training to facilitate muscle repair and thus promote muscle hypertrophy and strength. Along with Huel (horribly tasting) and Coconut Milk. - CTS, Pingback: Truth or Myth: You Should Elevate Your Legs for Post-Workout Recovery - CTS. But on the grounds of anabolic window, there is no difference in the rate of protein synthesis when post workout meal is consumed within 1 hour or within 3 hours[1] [2]. I’ve heard all sorts of suggestions, from it being crucial to consume a certain ratio of protein and carbs the moment your workout ends and the weights hit the ground, to having up to an hour to consume a post workout meal. Why do you omit the primary fuel for endurance sports, fat? Again, recommendations vary depending on a variety of factors, but for most people, “If you have one eight-ounce serving of chocolate milk with 30 grams of carbs and 10 grams of protein, that’s good enough,” Scritchfield says. Her book Roar touches on this. Take the fast protein before training, and a slow protein after for the best muscle-building effect. ” Whether you are a carnivore, omnivore, vegetarian, or vegan, you should be able to consume 1.2-1.7 g/kg of protein daily through your normal meals and snacks.”, Pingback: 6 Steps to Ride Stronger Tomorrow - CTS, Pingback: The 7 Worst Post-Workout Habits for Cyclists, Runners, and Triathletes - CTS, Pingback: Truth or Myth: Runners Should Elevate Their Legs For Recovery - CTS. But consuming more than 2 g/kg of protein doesn’t do you any more good in terms of recovery, muscle synthesis, immune function, or energy metabolism. Dextrose) immediately after a workout, you could take advantage of the body's energy depleted state, and rapidly provide the muscle tissue with much needed nutrients (AKA protein and glucose). Buying a $2.50 per drink beverage is mostly a waste of money. Theory: Everyone is different. The one point I’d like to add is that your recovery protein does not need to come from a bottle or a formula. How to stay fit, eat smart, and live well in Washington. The Myth of Protein Timing. This is so important because muscle protein synthesis is the #1 indicator of muscle growth. “If your workout does warrant a recovery meal, eat a healthy meal, not a supplement,” Rice recommends. In terms of planning my nutrition, if I am trying to improve health and maintain weight, given the proximity of my 9 pm workout time to my 11 pm or 12 am bedtime, after my workout, would you suggest consuming carbs (to replenish glycogen stores), protein (to increase rate of protein synthesis) or nothing at all (i.e. I find if I get my carbs and protein during the first half of the day I recover a tad better. This 60-90 minute post-exercise period is often referred to as the “glycogen window” because it is when your body is able to replenish glycogen stores most rapidly. I Tried a Brain-Training Program During Quarantine. Eggs (including yolk) have the best absorption at 48%. If you are training or competing more than once in a single day, a recovery drink after your first session is a good idea. It is fairly common knowledge that some protein sources are healthier than others. In the entire scope of the training process, piling on workload is the easy part. Time and time again I see athletes spending a lot of money on fancy recovery drinks when they are not needed. Regular old milk is all you need. A 6-ounce ham steak has only about 2.5 grams of saturated fat, but 2,000 milligrams worth of sodium, or about 500 milligrams more than the reccomended daily sodium maximum. Myth 3: It’s vital to consume a high amount of protein immediately after a workout. I’m pretty sure he did. Thanks! Every bit of this article is grounded solidly in the science. Thanks for this important information. The sooner after training, the better. A high protein diet leads to osteoporosis, … Here are a few of the myths we need to dispel: No. I just don’t want to expend the same amount of energy to understand what you’re trying to tell me. On my podcast (Science Of Ultra), I’ve interviewed the world’s leading sports nutrition scientists and practitioners. Interesting! Its probably based on experience with working with hundreds if not thousands of athletes over several decades plus a study of the latest nutritional science. The Protein Myth: Why You Need Less Protein Than You Think Before gulping down that protein shake after a workout, or subbing a large steak for carbs and fats at lunch and dinner, calculate yourneeds to make sure the extra protein is really necessary.