Do you take protein after workouts?

I do, I have countless articles from fitness and tri related as well that states the positive effects.  After my workouts, its a shake and half a bottle of recovery drink, and the bare min is a glass of chocolate milk.  Protien without the amino acids.

I do whenever possible for workouts 2 hours and longer.

If you eat 'normal' food that includes protein, then you probably don't need the recovery shake.  Also, if the workout is not partcularly long or intense, then you don't really need much protein at all.  Carbs are the main ingredient in recovery meals for endurance athletes.  A little protein added to that is all you need.

Yeah, I eat food.  Whatever I can grab out of the fridge or pantry.

simple yet sharp and to the point!

Same as JK I choose regular healthy food as recovery fuel and only drink recovery drinks (i.e. endurox) when eating after the hard/long training session won't be possible. Still simple Carbs (high glycemic) is want you want the most w/ some protein in the mix

I really like 'Recoverite' as it has 30g of complex carbs and 10 g of protein, seems about the right ratio. It may be placebo effect, but so far I really like it (I've been using it after each workout for about 4 months).

On the other hand, there was a study that showed none of these drinks were any better than chocolate milk for recovery. I think it was in triathlon magazine three months ago or something. It makes sense. It's not like the amino acids in some expensive powder are structurally different than the same amino acids you get in milk! I was surprised though because the carbs (lactose versus long-chain polysaccharides) might be better in some of the drinks.

At any rate, I've always learned that the real key, immediately after a workout, is carbs. If I had to choose rice versus chicken, I'd go with the rice. But ideally I'd have a big pile of rice with a little piece of chicken on top.


Edited by neuronet 2009-07-14 11:09 AM

Agree with all of the above. I prefer a liquid as opposed to solid affter a workout of longer than say 90min. I like a big glass of skim milk with a scoop of vanilla flavored protien powder thrown in. After long weekend sessions I'll add fresh fruit to that and blend it up. For workout 60min or less, I just rehydrate and eat normal food a bit later.

Oh good, Johnny, I was kind of hoping for you   What are your thoughts on the idea that whey is somehow a better source of protein for muscle recovery?  I've always been told that it's more bang for your buck as in, it delivers a more potent blend of aminos and 40 grams of protein for only a few hundred calories and very little fat.  I'm starting to wonder if this is really accurate.

Although I am not JK.. ...I do use Whey protien powder to mix in my drinks.

carbs may be the main ingredient, but muscles are made of protein, and tri training puts them through hell.  Anything over an hour and your body starts using it's own muscle to burn BCAA's as fuel (as one source of energy).  Also increases in capillary density/mitochondria won't happen without the protein to manufacture them. 

now after saying that..you don't need as much as a bodybuilder, but some endurance athletes totally neglect protein in favor of carbs, carbs, carbs.  Don't forge that as an athlete your protein requirements are above that of most people. 

But for most people a well-balanced diet will provide all the protein they need.  Also there are other studies out there showing that slow digesting protein works just as good, if not better at preserving/building muscle since it provides amino acids to the bloodstream at a level that is able to be utilized by the body.  Whey absorbs so fast, much of it is metabolized and burned off instead of being incorporated in to the body. 


to answer the question, I use whey after morning workouts in which I don't have enough time to cook a whole meal before heading off to work, otherwise I shoot for some form of milk usually a nesquick, then a regular meal soon after when I can prepare it.   

Smoothie made with frozen or fresh fruit, yoghurt, and juice, sometimes some protein powder thrown in.  I have no idea what I'm doing, but it tastes good!

Also not Johnny, but I'll respond too.  100% Whey is a great source of fast-absorbing protein.  As far as the Amino profile, carbs, etc., you really just need to read the back panel to see what you are getting.  There are many out there to choose from; many that are really good quality. 

You are absolutely correct in needing to re-fuel after a work-out, whether it was cardio or resistance training.  All types of excercise create micro-tears in muscle.  If you don't refuel properly, the body can't rebuild itself and you end up burning more muscle than fat.

Another good practice is to drink a Casein protein shake right before bed.  Casein is a slower-absorbing protein that helps the body re-build while you are sleeping.

One bit of advice, and this is somewhat up for debate because everyone's body is different.  However, most females can only absorb about 30 grams of protein in a serving.  Men, typically can absorb 40.

best of luck,
Randy

X2.

Well, I am JohnnyKay.

And the answer is, I don't really know.  My understanding (as some have alluded to) is that whey is good because it is fast-absorbing (and if you are adding it in a shake, I can see how lower calories might be useful for some as well).  This would seem to be most important if you are working out hard more than once a day and quick recoveries are critical.  In that case, a recovery shake might be beneficial.  But most of us can probably get by without worrying too much about what type of protein they are taking and just eat foods they enjoy. 

I do often drink a glass of chocolate milk after my particularly long or hard efforts.  That's about all I use for a recovery shake, though.

Yep - for long workouts (over, say, 90 - 120 mins) or after weight training.  I'll either use real food or a supplement - whatever is available.  I try to eat within an hour...