posted Fri, 03/13/2015 - 06:12
7786
+ 2 Post-Workout Protein?
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Hi all,
Just a curiosity question thing really. I've been "brought up" on aiming for 50g Protein post-workout but have been thinking of upping it. What does everyone else go for?
Many thanks for any advice.
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what about pre-bed? We've always heard marathon runners or football teams will have pasta parties the night before a big run or game. But I think at some point I heard or read that the carb loading the day before is pointless or even counter productive. But I also have a terrible memory, so I may be mixing that up with other info... So I'm familiar with the idea of slow digesting protein before bed, like a casein shake or cottage cheese, but would eating any carbs before bed be beneficial for energy early in the morning? Or would they digest almost fully while sleeping and just make ya fat?
RustyhookerPoloquin. AN old guru. Whey is high in bcaa, along with other foods like chicken and beef are building blocks to lean growth. 1.5g/kg body weight is the daily minimum.
Side note is that whey is into the blood quickly as is liquid amino mixes. Other proteins can digest slower. Having a good bcaa diet can help in fat burning and recovery.
There's going to be numerous studies on timing of protein and exercise. Studies are showing a 2 hour window. The 2 hour window included protein pwo, during workout and post workout. It's coming out in the studies that as long as protein is consumed within the two hour window you will have recovery.
Personally, I like my mix of oats, whey and coffee preworkout. After workout I take in 50 g of whey and start cooking my 6 other meals. Small meals of chicken, veggies and a carb every two hours with the final meal of just chicken and broccoli.
In the long run with many trials and errors, if I eat like crap and don't burn the excess on the stairs I will look like crap. As I get older, things like healthy fats and cardio health are becoming paramount. I'm no longer 6 ft tall and bullet proof. Enjoy the link.
http://www.poliquingroup.com/articlesmultimedia/articles/article/1088/te...
Very good read rusty! Gna do more research on this and thank you for all of the knowledge that you share.
RustyhookerGood and bad....There's not one solid hard answer. It's literally what combos work for you. But poloquin is a good dude to research.
Makwa, Tony, vike, dbg....they're dudes that can dial a diet. There's many others here that know foods MUCH better than I.
Poliquin is a diet guru!
RustyhookerI was stuck at bantamweight for near a year. Poloquin bust me thru that barrier by 18 lbs in 6 weeks all natural. Body fat went sub 6 as well.
I've gotta study him closer again so battling age and metabolism is a snap.
Poloquin and parillo gave me so much when I was younger.
I have one protein shake a day for my 2 o'clock meal with some ezekiel bread . I work a crazy job so really its just to "supplement" calories and protein. As far as post workout its a meal. Tonight is 8oz steak 5oz broccoli an avacado and cottage cheese with pineapple
1 Pint of full fat milk is what i have post-workout (catalyst can testify)
In England we call it a cows egg!.............. ( bottle of milk)
Still like my milk, always have, extra calories in between meals. Never been one for juices / fizzy drinks etc. Water / milk / coffee is all I drink.
I love whole milk. That's whatb we call it in the states. I drink at a minimum a pint a day. I've been reading through this thread and they were talking about almond milk and I'm sorry but count me out. It's the real shit or nothing when it comes to milk. Cottage cheese and pinneapple for a post work out snack. You turned me on to the digestive benefits of fresh pinneapple and I can't eat fresh every night so I eat canned sometimes.
thetdog623837x2! Protein shakes is just expensive milk!
You necking that with your whey?
i dont use whey bro..... i eat multi-meals and my protein grammage is on point for whatever body weight i carry week to week........... i am a OCD perfectionist when it comes to my nutrition bro, this is what i do every day brother for over 3 decades so i have a knowing of exactly what works and when to use it.
I would rather spend £50 on food than a tub of powder that makes me fart a lot
Even tho I've got a big appetite I think I'd struggle if I had to actually go thru the effort of eating everything but since I discovered tuna shakes I reckon I could actually get all my protein from proper food but I do like a bit of chocolate whey, keeps the chocolate cravings at bay, lol
That last sentence.... I just started at a new gym in the neighborhood I recently moved to. I'm bout done getting pretty in the locker room when I hear it from the toilet stall.... the explosion!! Damn near yelled it out, PROTEIN SHITS!!! LOL
Big ass bottle of Nesquick Chocolate Milk! 4:1 ratio of carbs to protein. Large bottles have like 120g carbs and 32g of protein. I down one after only my best workouts then eat my post work out meal about 40 minutes later
Wotcha Beast, what do you have as your post workout meal after the nesquick?
a cross fitter he found hanging upside down with his favourite warm up D/bells lol
FKN CROSSFITTERS........... THEY SHOULD BE A LEGAL FOOD SOURCE FOR JUICE HEADS LOL
AnonLmao
Lol
RustyhookerSince it got buried. Long but you'll learn
https://youtu.be/WNgxBfWvIzE
Think Jim stoppani is wrong?
http://www.bodybuilding.com/fun/the-benefits-of-post-workout-carbohydrat...
Btw not trying to be a smart ass or anything just looking to learn
RustyhookerNot at all. Please add info
. I'll watch it too.
Here is a quote from there
Maybe you're worried about post-workout carbs because some expert claimed eating carbs right after a workout can lower growth hormone (GH) and testosterone levels, but the recommendation to forgo carbs immediately after workouts to prevent a drop in growth hormone and testosterone levels is severely flawed. Why? Because growth hormone and testosterone levels peak during a workout; when the workout is over they plummet rapidly.
Growth hormone and testosterone levels are going to fall after a workout regardless of whether or not you eat anything. So eat up after workouts and stop worrying about your already plummeting hormone levels.
RustyhookerOn cycle the test won't plummet. Does he suggest complex carbs?
Sorry more copy and paste. At work
Use the following guidelines when putting your newfound carbohydrate knowledge to good use:
Immediately after workouts, shoot for about 40 grams of protein from a mix of whey and casein, to maximize muscle protein synthesis.
Consider adding 5-10 grams of BCAAs post-workout to ensure maximal protein synthesis and further boost the insulin spike. This is especially important if you are in a carb-free post-workout phase of your diet.
When consuming carbs, go with 20-60 grams of high-glycemic carbs after your workouts depending on your weight, goals, and the intensity and duration of the workout.
If you find that a big dose of high-glycemic carbs leaves you feeling lethargic, then have a smaller dose of high-glycemic carbs (15-30 grams) and follow it with a small dose of low-glycemic carbs (15-30 grams) such as fruit, oatmeal, or a sweet potato.
During phases of your diet where you are slashing all carbs and need to skip post-workout carbs, have 40 grams of a protein shake and 5-10 grams of BCAAs. This will keep you anabolic, despite being low carb.
Looks like some one has been doing their homework , im impressed. Knowledge is power , and diet is key . +1
Sounds about right.
You must admit though rusty for every article out there, theres going to be 4 rebutles to it, I tried following it all before and it just leaves you confused. Whey protein postworkout sure why not, I would only say no carbs if you're injecting peptides.
RustyhookerFood is truly the hardest part of this lifestyle. Gear...easy. You can grow on any gear. Food though is lots of trials and errors.
Proteins have different rates of digestion. Meaning that things like whey and liquid amino are in the blood stream in about 15 minutes. Other proteins take longer.
I had a quick peak earlier when you put it up, gonna have a watch at the wkend
I don't feel like writing a whole post on this so here it is. Tomorrow is March 14th!!!!! That's awesome! Best holiday of the year!
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I think it depends on your goals. I wouldn't go much over 50 grams because I'd rather get most of my protein intake from food. Also as far as adding extras to post shake depends on ur goal. If ur doing low carb Id add bcaas In there. Otherwise I'd do fast acting carbs also.
There are some new studies suggesting the body can process more than previously thought. I'm at work so I don't have time to run down the links. I personally hit between 60 and 70 in my post workout shake. Ronnie Coleman drank 100g post workout, then consumed a huge meal an hour later. Of course, he was a 300lb freak of genetics.
Yea hard to gauge results when talking about a geneticly blessed pro like ronnie coleman, just read big rameys cycle the other day, it said he was running 5 grams of test a week!
Do you really believe that?
You don't run 5g a week? I'm up to 7 right now.
lmfao
Here's a question for you. Who has tried these new beef isolate proteins post workout?
I've been using them for a couple of months now and personally I like them. The taste is "an acquired one" shall we say, but I've seen good results.
That all I use. I like it better than whey result wise. If you think that taste bad, try some fish isolate...worst thing I tried.
Hi strongman. I drink tuna shakes thru the day, lol, tin of tuna blended with 400ml of water. Yum, yum lol
That sounds utterly disgusting.
Kai Green promotes one called Carnivore. I love it. It tastes awesome too.
blue raspberry and fruit punch protein sounds horrible
I use chocolate or vanilla caramel. Both taste great. As a rule, I stay away from fruit flavored protein powder.
Does it come in creamy grapefruit?
That's what I've got, given a ton of it freebie. I've heard the chocolate flavour is ok, I've got a load of the fruit punch, f-ing horrible.
smells like a roasted dogs asshole
thetdog623837Chicken! Protein shakes have no scientific evidence of working