Can You Eat Something Other Than A Protein Shake After Working Out
What your body needs post-workout are protein and carbohydrates. You do not have to get this from a protein shake, although a protein shake is one of the easiest and most effective sources of food after working out.
Protein shakes are convenient, so they do not take a lot of effort to make after you are done working out. They also go down easy, especially if you are not feeling hungry after working out.
The main reason a protein shake is a highly suggested post-workout meal, however, is because it is a liquid source of protein and carbs. Liquids are much easier and faster to digest than whole foods so they go right to work helping your body make its needed repairs.
Another reason a protein shake is a good choice is that it is balanced appropriately for a post-workout meal. This means it does not contain fat or other elements that slow down the digestive process, impeding the quick intake of protein and carbs.
Should You Drink Protein Shakes After A Workout
While its true that protein is an essential nutrient, and is needed for proper muscle repair and growth, that doesnt mean post-workout protein shakes are going to make a difference for everyone.
Do protein shakes offer anything extra that whole foods wont? Besides maybe convenience, not really, as long as youre meeting your protein needs with food.
In fact, I usually tell clients to save protein shakes, bars, and powders as a last resort or if youre unable to meet your protein needs with whole foods even after a training session.
What Do Protein Shakes Do
You should never take a supplement without fully understanding what it does.
So, what do protein shakes do?
Nothing. They do nothing.
That was easy!
Then why drink them, you ask? Because theyre a convenient source of high quality protein, and protein itself does something.
Actually, it does lots of stuff.
From playing a crucial role in building muscle and preventing muscle loss, to controlling hunger and increasing the thermic effect of food , to repairing all of the cells and tissues in your body protein is the most important macronutrient for many reasons.
And for all of these reasons and more, eating a sufficient amount of protein a day is a hugely important part of every persons diet, regardless of what their specific goal may be.
Speaking of which, for those of us looking to build muscle, lose fat or do both, something in the range of 0.8g 1.3g of protein per pound of your current body weight will be the ideal range to shoot for . Full details here.
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How Long Should I Wait To Workout After Eating A Protein Bar
To optimize your energy stores, its generally recommended to eat something before exercising. That said, some may experience negative side effects when eating too close to a workout. For most people, waiting 12 hours to exercise after a meal and at least 30 minutes after a snack is sufficient to avoid side effects.
The Best Protein Powder For Post
Whether youre trying to figure out how to build muscle mass, lean muscle, lose weight or achieve better recovery after your workouts, try Transformation Protein.
This premium egg white protein blend contains 30 grams of protein per serving. Its Amino Optimized formulafocusing heavily on Leucinehelps increase muscle development and fat loss. Lets not forget that it mixes quickly and easily, which is key for the best protein shakes.
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Does The Anabolic Window Matter
Many people believe drinking a protein shake within 30 minutes of exercise will maximize their results in the gym.
This 30-minute window, commonly known as the anabolic window, is a short period of time during which your muscles are like a sponge for protein.
The thought is that if you consume protein outside of the anabolic window, your body wont effectively utilize it or build muscle .
Research now suggests that this anabolic window of opportunity is much longer than 30 minutes and may not be limited to solely after exercise .
In fact, it may not matter whether you drink a protein shake before or after your workout in terms of optimizing muscle repair and growth.
It was previously believed that protein had to be consumed within 30 minutes of a workout for your body to use it. Recent research suggests that this may not be the case.
What Food Should I Be Eating
It’s vital that you realise protein shakes should never replace real foods. Ever. Protein shakes are supplements, and they are there to do just that to supplement your diet. They are add-ons. Additional extras to help you reach your daily protein fix. Yes, we know, consuming a shed load of protein every day isn’t easy. But it’s important you don’t cut corners.
Protein shakes will never hold the same nutritional benefits as real food, which will generally contain more protein per serving than a shake.
Great-tasting breakfasts, lunches and dinners consisting of a healthy balance of proteins, carbohydrates and fats are full of vital minerals and vitamins that will strengthen the body and help it grow. They needn’t be complicated either. Here’s a list of a few of our favourites. If you’re struggling for food ideas, check out our protein sources food guides below:
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Should You Drink Protein Before Or After Workout Exercise
Protein aids in post-workout healing and muscle recovery, and many people consume protein shakes after exercise to help themselves. However, research shows that eating a protein shake before or after exercise makes no difference. Surprisingly, your total daily protein intake is the most important factor.
How To Start With Post Workout Recovery
Our bodies utilize carbohydrate as the primary source of energy for brain and body fuel. Science tells us that our body is able to store quite a bit of this carbohydrate to be used as fuel reserves. Stored carbohydrate is known as glycogen. Our body taps into our glycogen storage when we have been exercising for an extended period of time. If we do not take in the proper nutrients immediately post exercise to replenish this depleted storage tank, we may never see the gains that our body is capable of achieving.
Recovery nutrition is also critical for the repair and rebuilding of muscle post exercise. Our muscles experience a breakdown as we train. Proper nutrition, particularly by means of protein, helps to repair this muscle breakdown. Adequate consumption of amino acids post workout is crucial. Amino acids signal our muscle building pathways to begin the process of muscle protein synthesis. This is the process in which our body builds muscle.
While a protein and carbohydrate-rich meal or snack immediately post-exercise is great, liquid form of these macronutrients is digested and absorbed more efficiently than solid food. This is why our article today will emphasize the importance of a post workout shake.
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Does Eating Protein After You Work Out Really Work
Protein plays an important role in muscle recovery and recovery after exercise, and many people use post-workout protein shakes to aid in this process. However, research shows that it doesn’t matter whether you drink your protein shake before or after your workout. Interestingly, your total daily protein intake is what matters most.
When To Drink Protein Shakes For Weight Loss
For best results . . .
- Have a protein shake with breakfast.
- Replace snacks with protein shakes.
Basically, you want to follow the same guidelines while cutting as you do when trying to build muscle. The only difference is that you may want to slightly increase your total protein intake and consume more protein when you get hungry throughout the day.
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What To Eat After A Workout:
You need to eat after a workout. Period. Eating after a workout is all about replacing the calories you used up. For one, it’s important to replenish the glycogen that has been depleted during your exercise. Second, eating protein after a workout is a must for speedy muscle recovery, particularly after weight training. Plus, food contains electrolytes which you lose when you sweat.
When you don’t eat after a workout you can end up fatigued and battling low blood sugar. You’re also inhibiting your body’s repair process. If you routinely skip eating after a workout it will be harder to reach your fitness goals. Heres what I recommend after a workout.
Bedtime Protein > Bedtime Stories
Taking Protein Powder Before Bed
Apart from drinking water, sleep is the most important routine in your life. Its arguably even more important than eating you can go longer without food than you can without sleep. Pairing good sleep with great nutrition is one of the easiest ways to keep your body refreshed and healthy. Your body is most productive at repairing and rebuilding tired muscles overnight, which is why your bedtime routine is just as important as your exercise one. Having a protein shake especially one that contains a slow-digesting protein like micellar casein will feed your tissues the nutrients they need over the course of that long fast we call sleep.
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Should You Take Protein On Rest Days
To make sure were refuelling our muscles so they can repair after exercise , a protein shake is most commonly taken post-workout. In fact, not getting enough protein on rest days can actually hinder your muscle growth and athletic performance.
Can I drink a protein shake for breakfast?
Most protein powders recommend using one scoop of protein per shake, which is usually equal to about 25 grams of protein. For those trying to lose weight, having a protein shake for breakfast will provide a high level of protein while keeping your breakfast calorie count low.
Best Post Workout Shake And Why You Need One Now
There is nothing worse than feeling so sore after a training session that you can barely move your limbs without wincing for the next 5 days. Sometimes feeling a little sore can leave you with a sense of accomplishment, however, you should not feel so sore that it hinders your workouts for the rest of the week!
Sound familiar? Well, then its time to start implementing a post-workout shake for recovery.
In todays article, I am going to review the importance of recovery nutrition and how you can create or purchase a post workout shake that works best for you.
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Drinking Protein Shakes After Exercise For Weight Loss
Most commonly, people consume protein after their workouts in an effort to replenish their depleted muscles. There’s a short period of time after exercise, known as the post-exercise anabolic window, during which it’s thought that consuming the right ratio of nutrients can lead to more impressive fitness gains.
However, research on the concept is inconsistent, according to a 2013 article published in the Journal of the International Society of Sports Nutrition. Every body is different, and the timeframe for fueling tired muscles with protein may be larger than previously thought. There is little evidence to suggest that post-exercise is the optimal time to drink your shake.
Still, getting the right amount of protein can affect weight loss. Protein is a powerful nutrient for appetite suppression. According to a 2014 study published in Nutrition & Metabolism, a diet high in protein can suppress the hormone ghrelin, which plays a role in making you hungry.
While protein can help tamp down hunger, powders themselves don’t cause weight loss. If you’re replacing meals with shakes, you might lose weight due to the calorie deficit created, according to the Mayo Clinic. But relying on shakes is not without risk: Protein supplements don’t provide all the nutrients your body needs and could lead to malnutrition.
Drink Plenty Of Water
It’s best to get your body hydrated before you even think about heading to the gym. One way to determine your overall hydration status is to check out the color of your urine first thing in the morning. According to the Academy of Nutrition and Dietetics, lemonade-colored urine is a sign of appropriate hydration, while dark-colored urine indicates a deficit in H20.
While theres no one-size-fits-all method to determining fluid needs during exercise, a good place to start is drinking about two cups of water around two to three hours before exercise and one cup of water about 10 to 20 minutes before working out. The goal here is to minimize dehydrationwhich can cause low energy and muscle cramps or spasmswithout drinking too much water, which isn’t easy to do but can be dangerous.
You should also try to stay hydrated throughout your workout. Consider drinking one cup of water for every 15 to 30 minutes of intense physical activity, especially if you are sweating profusely or are training in a heated environment. Again this may take a bit of experimentation until you find what works best for your body.
Experimental Approach To The Problem
To determine the effects of pre- versus post-exercise protein consumption on muscular adaptations, resistance trained subjects were pair-matched according to baseline strength in the squat and bench press exercises and then randomly assigned to one of two experimental groups: a group that consumed a supplement containing 25 g protein and 1 g carbohydrate immediately prior to exercise or immediately after the exercise bout . Subjects in the PRE-SUPP group were instructed to refrain from eating for at least 3 h after the exercise bout while those in the POST-SUPP group were instructed to refrain from eating for at least 3 h prior to the exercise bout. All subjects performed a hypertrophy-type resistance training protocol consisting of three weekly sessions carried out on non-consecutive days for 10 weeks. A total-body routine was employed with three sets of 812 repetitions performed for each exercise. Subjects were tested prior to the initial training session , at the mid-point of the study , and after the final training session for measures of body composition, muscle thickness, and maximal strength.
Choosing A Protein Plan Thats Right For You
Clearly, the best timing for protein consumption is post-workout. But theres a way to optimize your protein intake to make it work for you.
Heres three things to look for in your protein powder:
Research suggests that consuming protein can help support the immune systemwhich fends off illnesses. Without getting too scientific, avidin is an essential growth and immune cell precursor. Translation? Egg-white protein helps build up your immune system.
But why stop there? Super Greenstypically dark, leafy greens like kale and spinachare immune-boosters and they contain a high level of vitamin C. Adding super greens to your protein shake can greatly enhance your transformation potential. But you dont need to run to the store to bulk up on kale. Instead, try adding a scoop of Super Greens to your post-workout recovery shake.
The quality of your protein powder is just as critical as the consumption of protein. As a rule of thumb: always read the back of the label.
Avoid harmful ingredients like artificial sweeteners or flavors, colors, dyes or additives. Sucralose, aspartame, saccharin, or Acesulfame K are most commonly found in protein powder. You want to avoid those.
Carrageenan is a common additive in protein powders used as a thickener, it comes from a family of red seaweed and has been shown to cause digestive distress, IBS and lesions in the colon.
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Gastrointestinal Distress During Exercise
Because your digestive system and your muscles and heart are competing for blood, they both don’t get enough and, as a result, they’re both affected negatively. Your body becomes less effective at digesting the protein, and you may experience uncomfortable gastrointestinal symptoms, like gas, bloating, abdominal cramps or nausea.
While this is happening, your heart and muscles also aren’t getting all the blood they need to power through your workout at full capacity. Because your body is trying to prioritize both digestion and exercise at the same time, you may experience fatigue sooner and it might be harder to get through an entire workout.
This effect is magnified when you eat protein or fat before a workout, because the two macronutrients move through the digestive system more slowly than carbohydrates, which your body can use up fairly quickly.
Protein Shake Mistake #: Youre Neglecting The Little Guys
Cheap protein shake powder not only comes with an extra dose of carbs and fats, but also strips away the amino acids vital for muscle growth. Not only will you struggle to add size, youll recover more slowly too. That means sore muscles putting the brakes on your performance.
Keep your eyes peeled for two things: BCAAs and leucine. A quality powder will be jammed with BCAAs crucial for growth. And leucine? Its is the key acid that stimulates muscle protein synthesis and growth, says Baptie. You need 3 grams of leucine to start this process.” Always read the label.
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