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How much post work out protein do you really need?
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15 Jan 2016 20:18 #221912
by OB1Shinobi
People are complicated.
How much post work out protein do you really need? was created by OB1Shinobi
http://www.menshealth.com/fitness/how-much-post-workout-protein-do-you-really-need
Warning: Spoiler!
Protein is essential for maintaining and building muscle, but you don’t need to gulp down a carton of raw eggs like Rocky to get the maximum benefit. Consuming 20 grams of protein after your workout should do the trick, report British researchers.
In the study, 48 men ingested zero, 10, 20, or 40 grams of protein immediately after a strength workout. The 20-gram and 40-gram doses more effectively stimulated muscle protein synthesis—the process that helps promote the muscle repair and growth after exercise—in participants than the lower amounts. However, the 40-gram dose didn’t produce any added benefit.
When it comes to choosing your 20-gram protein source, pick whey, a fast-digesting protein found in milk. The reason: “Whey is a rich source of leucine, an amino acid that activates protein synthesis,” says Alan Aragon, M.S., Men's Health's nutrition advisor. It contains 10 percent leucine while other animal-based proteins have as little as 5 percent. And while the majority of your diet should consist of whole foods, whey powder is an easy and inexpensive way to make sure you’re getting enough protein on a daily basis, Aragon says. (Find the best whey powder for you.)
Other whey options include 1.5 cups of low-fat yogurt or 2.5 cups of skim milk, both of which can be added to smoothies. If you feel like cooking, grill up some chicken or salmon. To get the recommended 20 grams, the serving size should be about the measurements of a deck of cards.
So do you need to gnaw on chicken immediately after your last rep? Not necessarily. “Muscle remains responsive to protein for a least 24 hours after exercising,” says study author Oliver Witard, Ph.D, lecturer in health and exercise sciences at the University of Stirling in Scotland. Although the effect is higher immediately after exercise and decreases over time, it doesn’t mean the opening for protein intake closes after an hour, he says. In fact, Canadian researchers found that 20 grams of protein every three hours four times a day was better at helping men build lean body mass than eating smaller amounts more often (10 grams of protein eight times a day) or larger amounts less frequently (40 grams of protein twice a day).
But don't drive yourself crazy trying to synchronize your meals to a clock, advises Aragon. For the average active guy, eating protein after a workout won’t matter if you don’t meet other nutritional needs throughout the day, says Aragon. When it comes to building muscle and losing weight, the most important factors are consistent workouts and well-rounded meals that include protein.
In the study, 48 men ingested zero, 10, 20, or 40 grams of protein immediately after a strength workout. The 20-gram and 40-gram doses more effectively stimulated muscle protein synthesis—the process that helps promote the muscle repair and growth after exercise—in participants than the lower amounts. However, the 40-gram dose didn’t produce any added benefit.
When it comes to choosing your 20-gram protein source, pick whey, a fast-digesting protein found in milk. The reason: “Whey is a rich source of leucine, an amino acid that activates protein synthesis,” says Alan Aragon, M.S., Men's Health's nutrition advisor. It contains 10 percent leucine while other animal-based proteins have as little as 5 percent. And while the majority of your diet should consist of whole foods, whey powder is an easy and inexpensive way to make sure you’re getting enough protein on a daily basis, Aragon says. (Find the best whey powder for you.)
Other whey options include 1.5 cups of low-fat yogurt or 2.5 cups of skim milk, both of which can be added to smoothies. If you feel like cooking, grill up some chicken or salmon. To get the recommended 20 grams, the serving size should be about the measurements of a deck of cards.
So do you need to gnaw on chicken immediately after your last rep? Not necessarily. “Muscle remains responsive to protein for a least 24 hours after exercising,” says study author Oliver Witard, Ph.D, lecturer in health and exercise sciences at the University of Stirling in Scotland. Although the effect is higher immediately after exercise and decreases over time, it doesn’t mean the opening for protein intake closes after an hour, he says. In fact, Canadian researchers found that 20 grams of protein every three hours four times a day was better at helping men build lean body mass than eating smaller amounts more often (10 grams of protein eight times a day) or larger amounts less frequently (40 grams of protein twice a day).
But don't drive yourself crazy trying to synchronize your meals to a clock, advises Aragon. For the average active guy, eating protein after a workout won’t matter if you don’t meet other nutritional needs throughout the day, says Aragon. When it comes to building muscle and losing weight, the most important factors are consistent workouts and well-rounded meals that include protein.
People are complicated.
The following user(s) said Thank You: Alexandre Orion
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19 Jan 2016 02:13 #222727
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Replied by on topic How much post work out protein do you really need?
Good post. I get asked things like this a lot. It annoys me when I see people skipping meals after training and just using protein shakes. Yes that are the best way of getting huge amounts of protein in your system but as you stated you miss the nutrition that you would gain in a meal high in protein healthy cooked meal. Spiced chicken and broccoli is a favourite of mine. So is chicken in a tomato and chilli sauce. Healthy and gives you more than a shake as a meal replacement.
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20 Jan 2016 02:11 #222985
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Replied by on topic How much post work out protein do you really need?
The "Men's Health" article echoes what I've heard is being discovered in research elsewhere.
Time and again, we read in fitness articles and hear from trainers the recommendation to consume one gram of protein per one pound of bodyweight daily. I recently encountered a study (and I apologize for not having held the reference) which found that among strength-training athletes, increases in protein consumption building up to about 100 grams per day aided performance - but consuming more than that made little difference.
This is helpful knowledge as many sources of quality protein are relatively expensive, relative to other sorts of food.
Time and again, we read in fitness articles and hear from trainers the recommendation to consume one gram of protein per one pound of bodyweight daily. I recently encountered a study (and I apologize for not having held the reference) which found that among strength-training athletes, increases in protein consumption building up to about 100 grams per day aided performance - but consuming more than that made little difference.
This is helpful knowledge as many sources of quality protein are relatively expensive, relative to other sorts of food.

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20 Jan 2016 02:40 #222995
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Replied by on topic How much post work out protein do you really need?
I hear something similar to you, Omhu.
I constantly see the trend of at least 30 g of protein per major meal a day. With an extra 10-20 thrown in post workout if desired. So, that's just about 100.
I constantly see the trend of at least 30 g of protein per major meal a day. With an extra 10-20 thrown in post workout if desired. So, that's just about 100.
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20 Jan 2016 04:43 #223011
by Adder
Replied by Adder on topic How much post work out protein do you really need?
I read some bodybuilding bro-science once that the body could only really work with 30g of protein in the system at once, so eating any more in one sitting was not needed... and to spread the number of meals to meet whatever overall daily requirement they have, in regards to bodybuilders who were trying to maximize muscle growth for size.
That said the bodybuilders would still say to eat 6-8 times a day, but getting about 30g of protein in each. Post workout shakes seemed to be less about building muscle and more about stopping the body freak out in the strained post workout stress, letting the proper frequent meals and sufficient rest to really do the work of building mass (in response to the exercise). It seemed common to cheat on the proper meals for early and late meals by using a shake... but the big bodybuilders seem to go through chicken and meat like its a mechanized continuous assembly line.
:blink:
That's what I read at bodybuilding sites. What's a good amount of protein though for maintenance!!? Running at 100% of usable protein intake might not be the best for extended periods, perhaps... or perhaps not!?
That said the bodybuilders would still say to eat 6-8 times a day, but getting about 30g of protein in each. Post workout shakes seemed to be less about building muscle and more about stopping the body freak out in the strained post workout stress, letting the proper frequent meals and sufficient rest to really do the work of building mass (in response to the exercise). It seemed common to cheat on the proper meals for early and late meals by using a shake... but the big bodybuilders seem to go through chicken and meat like its a mechanized continuous assembly line.
:blink:
That's what I read at bodybuilding sites. What's a good amount of protein though for maintenance!!? Running at 100% of usable protein intake might not be the best for extended periods, perhaps... or perhaps not!?
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