Weight-Loss Protein after workouts

Weight-Loss
Tik

Tik

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Hi!

My workouts consist normally of an hour of strength/weight training, and 30 minutes of cardio.

I know it's important to have protein after strength training. To my knowledge, you should have it within 30mins after your workout.

For protein I am drinking and egg based (low calories) protein powder mixed with 8oz of water.

My confusion is this: I like to do my cardio after my strength session, as this lets me be fully energized for my PT. However, if I'm doing 30mins of cardio after, will I be missing the important time to build/recover muscles with the protein? Or will it still be just as effective if I have it within 30mins of finishing my cardio?
 
You might lose a fraction of a percent of effectiveness if you wait longer, but nothing major. Some carbs are also good right after strength training - apparently they help prevent muscle breakdown.

Another option would be to drink your shake right before your workout - you won't use up all the protein by the end of the workout, so there'll be some in your system as you move to cardio.

Chocolate milk still hasn't been beaten for post strength training drink though :)
 
Why do you perform 30 minutes of "cardio" after lifting weights?

Why not perform "cardio" on the days you don't lift weight?

Why are you only consuming protein shake? WHy no carbs with it?
 
Jeanette401 said:
You might lose a fraction of a percent of effectiveness if you wait longer, but nothing major. Some carbs are also good right after strength training - apparently they help prevent muscle breakdown.

Another option would be to drink your shake right before your workout - you won't use up all the protein by the end of the workout, so there'll be some in your system as you move to cardio.

Chocolate milk still hasn't been beaten for post strength training drink though :)
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Thanks! I hear milk is an excellent source of protein - unfortunately I'm lactose intolerant :( :(

I like the idea of drinking it before my workout, as that would be the most convenient way!!
 
Wet Wolf said:
Why do you perform 30 minutes of "cardio" after lifting weights?

Why not perform "cardio" on the days you don't lift weight?

Why are you only consuming protein shake? WHy no carbs with it?
Click to expand...

I like to do my cardio - which is normally 30 minutes on the treadmill or crosstrainer after my 1 hour training sessions. I find that I am more energized for both my session and cardio if I do it this way.

I also do cardio on the days I don't lift weights. My schedule is normally PT/cardio 3 times a week, and only cardio 2-3 times a week..

I am consuming protein shakes because I am focusing on building muscles in my PT session. Lifting heavier weights than I normally would. I want to make sure I consume protein, as I'm under the impression that this helps recover the muscles- is this not correct? I always thought that after working out, you should have protein.

I prefer no carbs because I don't want a meal replacer- I want a low carb, mostly protein drink that i can have quickly after my workout. It's my personal preference only.
 
The protein helps the muscle recover, it's the building block for muscle.

I think the reason carbs are asked about is that the insulin response from the carbs can also help prevent the muscles from breaking down, so there's less work to do in building up.

It's not a huge difference though - most of the people who need this are those who are very well trained and have a hard time seeing improvement.

So go ahead and have a pure protein shake before if that's what works for you :)
 
Thanks!!

Yeah, right now I would prefer to have a lower calories one - as I'm counting calories and watching what I eat! :)

Thank you again for the help!!
 
Tik said:
Thanks! I hear milk is an excellent source of protein - unfortunately I'm lactose intolerant :( :(

I like the idea of drinking it before my workout, as that would be the most convenient way!!
Click to expand...

Nothing could be further from the truth! Milk is an awful source of protein and should be avoided for a number of reasons.

Where did you "hear" it was an excellent source of protein? Or any good at all for that matter?? lol
 
Not only have I been informed of the excellent impact of milk post workout from trainers and athletes that I know, there is reputable evidence that has found chocolate milk to be a significantly important factor in muscle recovery.

Milk, meat products and vegetables all can carry inappropriate chemicals that can harm our body. However, that does not discount the fact that milk protein has been a proven means of muscle recovery.

We ingest, inhale, and absorb harmful pollutants everyday from what we eat, breath, and put on our skin. Milk is no different. Not to mention soy protein has many harmful side-effects as well...thus some could argue that soy based protein isn't healthy as well.

Regardless of what I'm taking in, my original question was the timing of the protein and if I continue onto a 30minute cardio session after my strength training if consuming the protein within 30mins of that would be alright.

Source: Gilson SF, Saunders MJ, Moran CW, Corriere DF, Moore RW, Womack CJ, Todd MK. Effects of chocolate milk consumption on markers of muscle recovery during intensified soccer training. Medicine & Science in Sports & Exercise. 2009;41:S577.
 
Tik said:
Not only have I been informed of the excellent impact of milk post workout from trainers and athletes that I know, there is reputable evidence that has found chocolate milk to be a significantly important factor in muscle recovery.
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LOL I hope you aren't taking advice from ANY trainers. I've lived in a major metropolian city for 10 + years and have met maybe 2 trainers who are even above average, let alone any random athletes.

Choc milk excellent at muscle recovery compered to what? Beer? eggnog? lol

A dairy product loaded with LACTOSE and very low protein is VERY poor at muscle recovery. A simple Gatorade drink would be far superior.
 
so, how is your advice any better than a trainer?

and I'm sorry, but I'm much rather to put truth to a study published in a peer review journal than a random internet troll.
 
Jeanette401 said:
You might lose a fraction of a percent of effectiveness if you wait longer, but nothing major. Some carbs are also good right after strength training - apparently they help prevent muscle breakdown.

Carbs Pre workout are more beneficial IMO Than After workout . You can replenish the carbs Post workout any time . Carbs pre workout basically starts the recovery process before you have even started .

Another option would be to drink your shake right before your workout - you won't use up all the protein by the end of the workout, so there will be some in your system as you move to cardio.

Split your Protein shake into 2 . Have half before and half after . Protein Pre workout is good . Your muscles will look for protein as soon as you start lifting . If you have no protein in your body then the muscle being used will have to find it from somewhere else . The muscle's that are being used example chest and back will start breaking down muscle from other places example legs


Chocolate milk still hasn't been beaten for post strength training drink though :)
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Personally I would have my Post workout shake straight after training . It is the most important time as far as recovery goes. Or even better do your cardio on days that your not Strength Training :)
 
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Regarding the Milk .

Post workout Within 5-10 Mins I advise Whey Protein with water .

That is the quickest source of quality protein going .

40 mins later Then I would have your Milk Post workout shake .

Your muscles would have sucked up all the Protein by that time and another Protein source would be needed. You could Incorporate some carbs then example chocolate milk.

Pre Workout 10 mins before - Half scoop Whey Protein with water

Post Workout 5-10 mins after Half scoop Whey Protein With water

40 Mins Post workout - Chocolate milk :bigear: or a high protein meal / Shake .
 
I heard about chocolate milk being THE best muscle recovery drink. Some NFL trainer was discussing it on the radio just last week.
 
Well, I personally prefer strawberry milk!

But either tastes better than most of the recovery concoctions people are trying to sell :D
 
Thanks Jay! Very informative!

What will happen if I don't consume protein post work out? And is it a concern if I miss one post-workout meal?
 
I don't think it's really a concern, basically you'll miss the bonus points from having the post workout meal, so you'll be worse off as compared to the ideal, but you won't be worse off than not having worked out at all.

Does that make sense?

Here's a quick guideline from webmd :) ... Peanut butter would not be my first choice for a protein though, lol!

http://www.webmd.com/fitness-exercise/guide/post-workout-muscle-builders

And another one from sportsmedicine... that goes into a little more detail about what the post workout meal does for you. I still think that if you have it before/during most of it will still be available post workout though. Unless you lift for like 2 hours or something!

http://sportsmedicine.about.com/cs/nutrition/a/aa081403.htm
 
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Glad it helped! I know exactly where you're coming from though, I've seen so many claims about the best way to do things, how to eat, how to work out etc. and it can be hard to figure out what all of it really means for YOU.

I still struggle with figuring it out, and sometimes reading lots of articles helps and sometimes it only manages to confuse it more ;)
 
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