The Ideal Amount of Protein to Eat After Exercise

Vitals · Stephanie Lee The Ideal Amount of Protein to Eat After Exercise `The Ideal Amount of Protein to Eat After Exercise If you’ve read our article about eating enough protein and want to get really serious about getting the most out of your exercise program, then you might want to consider how much protein you eat after you exercise to get the most muscle-building benefits. Once you’re able to nail your daily protein intake goals (because that’s still pretty important), you can focus on nuanced factors like eating the “ideal” amount after exercise. According to the current research, like this study published in American Journal of Clinical Nutrition, 20-25 grams of protein—a can of tuna, a 3-ounce chicken breast, or four eggs—in a meal some time after exercise is sufficient to jumpstart the whole muscle repair and growth process in your body. That amount of protein seems reasonable for the average person. A recent study in Physiological Reports, however, suggests that up to 40 grams might be better. But as Examine.com teases out in their article, that depends on your workout. In the study published in Physiological Reports, the subjects underwent full-body strength training workouts, as opposed to leg-only workouts in previous protein dose studies. Taken altogether, this suggests that if you use a lot of muscle groups (like with squats or deadlifts) in a strength training workout, you would benefit from eating at least 25 grams of high-quality protein (like whey protein) after your workout. In the big picture, it is important to get enough of said high-quality protein. Getting “only enough” is of less importance, assuming there are no underlying health issues or dietary restrictions that contraindicate the increased amount of protein. At the best, bumping up post-workout protein consumption from 25 to 40 grams may be helpful. At the worst, “excess” protein is consumed: 60 extra kcals from 15 grams of additional protein will likely not disrupt even the most stringent of diets. Check the article below for the full details. A second look at protein quality after exercise | Examine.com Image by istolethetv. 02 Fueling The Hybrid Athlete Eating for optimal performance is easier than it sounds. By Eddie Avakoff, owner of Metroflex LBC First and foremost, this is not the most effective method of building mass and size, nor is it the best diet for losing crazy amounts of body fat. What this is, is a diet plan for someone looking to fuel their level of performance. That is, to intake the proper nutrition in the right quantity so that you can repair what’s been torn down, rest what has been exhausted, and continue to perform at the same, if not higher, level of output. So, in short, this is a “my body’s a machine and I need to fuel it properly” diet. I once read this quote and it really stuck with me: “Food is fuel and nothing more.” Sad but true, isn’t it, foodies? As a performance athlete, nutrition is an essential part of the game. But nutrition changes depending on activity, degree of intensity, and even timing around an event. And it’s important to fuel yourself properly, along with the correct timing and proportions in order to achieve ideal results. For example, fat is best utilized before activity, whereas protein is best consumed after. Carbohydrates, however, remain relatively consistent throughout both eating cycles. But let’s take a deeper look at when someone should intake protein, carbs, and fat. (Percentages shown as protein/carbs/fat unless noted otherwise) •  A) Morning Training Schedule - Morning (breakfast): 33/33/33 - Late morning (snack): 30/70 (carbs/fat) --- AM workout --- - Post-workout (lunch): 40/60 (protein/carbs) - Late afternoon (snack): 40/40/20 - Evening (dinner): 40/30/30 - Late evening (snack/dessert): 40/60 (protein/fat) •  B) Afternoon Training Schedule - Morning (breakfast): 33/33/33 - Late morning (snack): 30/70 (carbs/fat) - Afternoon (lunch): 30/40/30 - Late afternoon (snack): 10/30/60 --- PM workout --- - Evening (dinner): 60/40 (protein/carbs) - Late evening: 40/20/40 Along with determining when and how much to eat, I think it’s just as important to identify what we should be eating. For the most part, the rules are simple: •  Eat only what can be grown or killed. •  Avoid multi-ingredient foods. •  You’re never drinking enough water. •  Stay away from white carbohydrates (flour, sugar, starch). Stick to those four rules and you’ve basically done 99 percent of what it takes to have a great physique and a healthy lifestyle. There’s obviously certain energy sources that are better than others, so let’s break down which protein, carbs, and fats are best for us: Protein I’m a big fan of grass-fed beef, or better yet, wild game. Red meat like lamb possesses omega-3 fatty acids, which are great for recovery. Exotic meats like kangaroo and bison are cleaner red-meat choices than beef because they are more protein-rich and even absorbed better. Like red meat, chicken should be organic and free-range, too. I know a lot of these meat/poultry companies will claim “organic,” but you really have to do your research to determine which brands are authentic and which are full of shit (literally). Fish is also a legitimate protein source. White fish offers a lean protein source, while red fish like ahi tuna or salmon provide omega-rich fats, which are great for recovery. Eggs are a protein superfood, so eat lots of those. Plant protein is not completely out of the question, but difficult to sustain adequate protein consumption with plants. Nonetheless, protein-rich plant sources such as spirulina are effective options. Due to its mutating cultivation process, nutrients are basically nonexistent in soy protein sources. Plus, what kind of a man are you if you eat soy anyways? Fats Fats are best taken in the form of nuts, oils, and seeds. Walnut oil, for example, has omega 3s, 6s, and 9s—and more omega 3s than even salmon. It also makes for a great oil to use as salad dressing or even take shots of for quick long-lasting energy. Yes, shots of walnut oil. Don’t knock it ’til you try it. Avocados also make for a great fat source and are my personal favorite with breakfast. Sautéing vegetables with grapeseed oil (since it has a high smoke point) allows a good addition of vitamin E and polyunsaturated fats along with the nutrients from the vegetables. Olive oil has a low smoke point, so it’s best not to cook with it. However, it makes for a great addition to vegetables or salad. Carbohydrates Carbs are the most important element in this whole nutrition profile simply because there are so many options for carbs and so little are actually viable. There are carb-restrictive diets out there like Paleo or Atkins, but those really fail to recognize the need for carbohydrates, especially for a performance athlete. Remember, carbs are fuel. So what “clean” carbs can an athlete take to fuel performance? Steel-cut oatmeal, and not that cheap instant stuff, is a great sustaining carb. Mix it with a banana and some walnuts and that’s a solid go-to for breakfast. Rice is also a relatively clean protein source and certainly one of my favorites. Brown rice is generally the way to go, due to it having a lower glycemic index than white rice. However, immediately post-workout, or at times when your cells are empty, the high glycemic index of white rice is ideal. Finally, sweet potatoes are a great long-lasting carbohydrate with a decent vitamin profile, including beta-carotene. Vegetables are obviously a carbohydrate, but hardly a significant source of carbs. I personally think of vegetables as essential vitamins I need to eat. And my rule of thumb is to eat at least two colors of vegetables with each meal. Water I think water deserves to be touched upon just as much as protein. Because after all, hydration is energy. In fact, it’s said that dehydration by one percent can affect performance by up to 10 percent. That’s a significant detriment. Next to having a protein-rich diet, water consumption should be of the utmost concern. Water not only hydrates, it also lubricates joints and even aids with fat burning. Outdoor activities (or just training in a hot-ass gym without air conditioning like Metroflex) requires adequate cooling—and constant hydration replenishment. Note that one cannot just drink electrolyte drinks, nor can they exclusively drink water. Electrolytes shrink cells, while water expands them, so a consistent balance of both is ideal, especially when training or competing. Lastly, each day, try to consume at least half your bodyweight in ounces, plus 10 to 20 additional ounces due to exercise and activity level. This amount of water will ensure adequate hydration. Calories It’s easy to recommend what to eat, when to eat, and in what proportions to eat what nutrients. But it’s very difficult to generalize how much to eat. This is really on an individual basis, because everyone is different in size, muscle composition, and even level of metabolic expenditure. I generally recommend my clients eat until they are full (not stuffed), and as long as it’s clean healthy food, it’s hard to overeat to the point of packing on unwanted fat, especially given the nature of exercise and activity level. I personally am a 170 to 180 pound athlete who eats somewhere between 4,000 to 6,000 calories per day. I don’t count calories, but rather let my body’s natural equilibrium determine when I’m full or hungry. Unless I’m trying to pack on weight, my body naturally balances itself out and maintains an ideal weight for my performance. Continue to fuel your body with the right nutrients, get the essential rest needed for recovery, and train your ass off. The rest balances out and takes care of itself. In short: Eat, sleep, train, repeat! IM 03 6 Suprisingly Common Protein Myths Finally Busted Before we get into this let’s go back to the basics for a bit. Everybody knows that our bodies run on calories, calories are our body’s fuel. Any kind of activity we apply during the day whether it’s working out, jogging, working or simply going for a walk requires some amount of calories burned. Some activities burn more some activities burn less. Calories are made up of three major macronutrients: proteins, carbohydrates and fats. For now, let’s stick with protein. Knowing this it’s clear why protein is essential in an individual’s diet plan. Protein is crucial for everybody, especially physically active people. It has a various number of functions in the body from building, maintaining fluid balance and help with digestion to supplying us with energy when needed. Protein as a food group and as a macronutrient plays a huge role in the fitness world. No matter if trying to lose weight, gain muscle or simply maintain muscle. Great sources of protein include foods like: chicken, eggs, beef, fish, dairy products (like milk, Greek yogurt and cottage cheese), protein supplements, beans, nuts and more. Protein should also be one of the main concerns when it comes down to post workout nutrition. But, sometimes you hear or read something that just doesn’t make sense and confuses the heck out of you. Here are the most common protein myths I’ve faced with when dealing with post workout nutrition, but busted. MYTH NO.1: “I can eat any kind of protein after I exercise and still get the same results” Wrong. This is very false. Let me explain something. During we exercise, especially during doing some serious heavy lifting we damage (minor) our muscle tissues or muscle fibers. That’s why right after we workout it’s important to supply our muscles with high-quality fast absorbing protein, to begin healing and feeding them. On the top of this list without a doubt stands whey protein powder or any plant-based protein powder, waving their flag claiming this land, followed by raw eggs, whole milk and so on. Why? Whey or vegan protein powders are fast absorbing protein sources. They also contain amino acids including branched chained amino acids or BCAA’s for short making it complete. BCAA’s are essential during and post workout to speed up the process of muscle recovery. Consuming a protein shake after a workout is a great way to reach our goal faster and more efficient. MYTH NO.2: “Protein should come from fish, meat and eggs only, any other sources are a waste of time” Sadly, this is a very popular opinion. Athletes, mainly bodybuilders are hooked on meat only protein diets thinking that if they give any other protein source a go they will lose all of their muscle or strength. That is not the case at all! Don’t get me wrong I’m not saying you should throw animal sources completely. But you might not need them as much as you think you do. A lot of nutritional facilities including the American Diet Association claim that protein needs can easily be met just by including plant-based foods into our diet. Foods such as soya, beans, nuts, lentils, peas and so on are excellent plant-based protein sources of protein. They are also naturally high in fiber. Meat sources even though they bring a big amount of protein in our diet (maybe even too much), usually are high in fat, saturated fat, which is the kind of fat you want to avoid! I’m not saying you should throw animal sources completely. But you might not need them as much as you think you do. A lot of nutritional facilities including the American Diet Association claim that protein needs can easily be met claim that protein needs can easily be met just by including plant-based foods into our diet. Foods such as soya, beans, nuts, lentils, peas and so on are excellent plant-based protein sources of protein. They are also naturally high in fiber. Meat sources even though they bring a big amount of protein in our diet (maybe even too much), usually are high in fat, saturated fat, which is the kind of fat you want to avoid! MYTH NO.3: “The more protein I eat the bigger I get, thus the more protein the better” Very wrong! Like I said in the previous statement, everybody has a different caloric needs thus different protein intake needs. Very wrong! Like I said in the previous statement, everybody has a different caloric needs thus different protein intake needs. Studies have shown that more people (mainly athletes) consume a much more protein than they actually need, not thinking or not aware that it comes with a big health risk. Growing takes time. Eating an uncontrollable amount of protein or calories will not get you there faster or as efficient. Every individual has different needs and it all depends on that individual (age, sex, weight, activity, metabolism and so on). In fact, even though protein is meant for building muscle, consuming a huge amount of it without proper and intense exercise might end up in lowering your testosterone levels and jeopardizing your health. The symptoms of low testosterone levels are certainly not a way to build muscle and it can really change a man’s life. How a man thinks, acts, feels and develops. So the irony here is that protein and testosteronee are the two major components to building muscle and adding size (growing). Diseases such as kidney stones, osteoporosis and cancer are linked with high protein diets according to Dr. Mercola. How a man thinks, acts, feels and develops. So the irony here is that protein and testosterone are the two major components to building muscle and adding size (growing). Diseases such as kidney stones, osteoporosis and cancer are linked with high protein diets according to Dr. Mercola – a medicine proponent and osteopathic physician. More on that click here. So to sum it all up, with proper nutrition (adequate amount of macronutrient intake) plus proper training plus rest will result in a better, stronger, faster and healthier self. MYTH NO.4: “I don’t have to consume protein post-workout as long as I consume it throughout the day” Not quite. Like I said it is very important to consume a fast absorbing and high-quality protein right after a good session in the gym, park or at home. But does that mean that if I don’t consume it right after a workout that my workout wouldn’t have counted? Heck no! The body is open to protein intake 24 hours after a workout, any amount of protein you consume your body will use to feed your muscles. But, right after a workout (up to 30 minutes after you’ve finished) your body craves it the most, as much as upon waking up. That’s why although daily protein intake is important it’s also important to learn when and how much. Like my mother always taught me: Wash your dishes right after eating, it’s easier and faster to clean them. MYTH NO.5 :“I’m not consuming the usual amount of protein this day because I’m doing only cardio today” You’d be surprised but I hear this sentence often. The main reason is either people think it’s a waste of protein if you’re not doing any lifting. Wrong! Just because you’re not hitting the iron or not getting pumped up doesn’t mean you are not challenging your body when doing cardio. After the session your body will still be in need of muscle recovery nutrition. That’s where the protein shake comes in. Whey powder is recommended. Eating good amount of protein on cardio days will feed your muscles and recover them faster, minimizing muscle loss. When trying to lose weight in general a protein shake after a workout is still recommended. Instead of skipping the shake, try to lower your calories on your other meals (doesn’t have to be calories from protein). Have a lighter dinner, lunch or breakfast. MYTH NO.6: “After a workout protein and protein only is what you need” Wrong again. Wait? Isn’t protein the most important macronutrient you need after a workout session? Yes and no. It is essential for quicker muscle recovery and development yes, but no it’s not the only one you need. The best post workout meal (hour to hour and a half after working out) should be a combination of lean proteins, slow digesting carbohydrates to replenish your glycogen stores and healthy fats. But, when we’re talking right after a workout, hands down the best choice is a combination of protein with some high-glycemic simple carbohydrates. A great example would be maybe a protein shake with whey, banana, water and blueberries. The reason why is obvious. While working out our bodies use up all of our carbohydrates or sugars for energy (protein or fats as a back-up). After the workout our glycogen and glucose is seriously depleted. This can end up in our bodies using up protein from muscle tissues to restore energy by turning them into glucose, ergo muscle loss.A high-glycemic index carb source prevents this. It spikes up our insulin levers replenishing our glycogen as fast as possible, as well as helping with transferring nutrients (this is where the protein kicks in) to the muscle tissues.