Whey After Cardio?

billyray · 08-02-2006, 01:14 PM

Sorry to keep asking what may seem to be either redundant or senseless questions, but I am curious to know whether it is beneficial to use whey protein in the form of a PWO shake after a cardiovascular session? I am approaching fifty years old this fall, and have recently begun a supplementation program, and am a bit unfamiliar with what to expect. Would like to gain 10- 12 lbs. of lean muscle mass by the end of October. Thanks for your responses in advance.

Jason B · 08-02-2006, 01:45 PM

Certainly wouldn't hurt, but you def. want carbs as well, just like after weight training. It also depends on what type of cardio you're doing as well. After high intensity stuff you def. want to drink something quick digesting afterward. But if you're doing low intensity stuff like walking or light jogging (don't know why you would, though, trying to gain mass), don't worry about it too much, just eat soon.

billyray · 08-02-2006, 02:27 PM

Thanks Jason. I am doing HIIT sessions just the same before I started supplementation. I do a series of 40 yd. sprints and follow that up with several sets of carioca runs ( 10-15 yards), then 4-5 sets of backpedaling. Finish it all off with rope work. I've noticed some modest gains in mass already, and have gained a couple of pounds in overall body weight, but body composition appears to be about the same as before... 7.4% BF. So far, my experiment seems to be working out. Time alone will tell in the end, though. Thanks for your response.

ZachL · 08-02-2006, 02:55 PM

I recently purchased the book Nutrient Timing, which came highly recommending by John Berardi (he also has a few short articles in it). It describes how to time nutrient supplementation with your workouts and goes into great depth about the science behind the recommendations. I have already read much of the book and it's a very interesting, informative read. It also has a helpful section on healthy nutrition (for any fitness goal).

Jason B · 08-02-2006, 03:15 PM

Quote:

Originally Posted by billyray

Thanks Jason. I am doing HIIT sessions just the same before I started supplementation. I do a series of 40 yd. sprints and follow that up with several sets of carioca runs ( 10-15 yards), then 4-5 sets of backpedaling. Finish it all off with rope work. I've noticed some modest gains in mass already, and have gained a couple of pounds in overall body weight, but body composition appears to be about the same as before... 7.4% BF. So far, my experiment seems to be working out. Time alone will tell in the end, though. Thanks for your response.

Yeah, if you're doing all that with any kind of frequency and still wanting to put on mass, you better drink some serious cals afterward. And every other time of day.

billyray · 08-03-2006, 06:14 AM

Thanks for the recommendation Zach. And to Jason... I do the cardio portion of my program every other day. Been at it since 1970. Seems to work, but I know I've got to pound the calories hard to gain. Thanks again for your input.

smoddelm · 08-03-2006, 07:58 AM

I recently read (sorry, can't remember where) that taking at least 20 g of protein after cardio will help prevent muscle loss from the cardio session.

Jason B · 08-03-2006, 03:07 PM

Quote:

Originally Posted by smoddelm

I recently read (sorry, can't remember where) that taking at least 20 g of protein after cardio will help prevent muscle loss from the cardio session.

Where'd the number 20 come from? And in what form? And with anything else, or just plain protein? And how long of a cardio session? At what intensity? And how long after cardio do you take it, 2 minutes or 5 hours? Is this independent of bodyweight and goals? How much and how long before cardio do you eat? You said it helps, what else to I have to do to 'prevent' muscle loss?

Sorry to jump all over you like that, but I just hate when people throw out arbitrary magical numbers with things like that. I know you didn't just make it up, you read it somewhere, which is fine (although you should know your source when you relay information), and I'm sure it is was an article citing a study. When you find where you read it, check out their source and read the study so you know who it pertains to and if it's applicable here. Again, I'm not getting on your case at all, it's easy to read something and it just gets in your head as fact without questioning it, I do it too. The problem is most articles that have info like this try to pass it off as fact to a mass audience when the study showing it was for a very specific group or had some other special circumstance. It's like the static stretching before lifting makes you weaker arguement, the problem is most of those studies are done using the quadricep, when almost nobody has tight quads, so stretching a loose (not tight) muscle will make it weaker because the fibers are already at optimal length. But what about hams or calves, most people have tight muscles back there, so stretching them to optimal length will actually make them stronger. But when an author gets a hold of the study they simply state 'static stretching before lifts makes you weaker,' failing to mention to specific muscle used in the study. Or the generic 'humans can't absorb more than 30g of protein in a sitting' arguements or the like (which is similar to your statement). There are soooo many variables to consider with something like that it's almost not even worth assigning a number.

smoddelm · 08-03-2006, 03:33 PM

Quote:

Originally Posted by Jason B

Where'd the number 20 come from? And in what form? And with anything else, or just plain protein? And how long of a cardio session? At what intensity? And how long after cardio do you take it, 2 minutes or 5 hours? Is this independent of bodyweight and goals? How much and how long before cardio do you eat? You said it helps, what else to I have to do to 'prevent' muscle loss?

Sorry, I don't recall the source. For health / fitness stuff I look at this forum, sometimes read Men's Health, and thumb through Muscle & Body, which is pretty much an ad mag that randomly comes in the mail. So it's almost certainly one of those 3, and it was fairly recent. I specifically recall the 20g number because it's a bit more than the 16g per scoop that most of the protein powders I have used contain. I think it was a short blurb and did not contain any of the information you asked about (take it with what else, how intense/long a cardio session, etc.).

I really only posted because the info seemed to support the notion that protein intake may be important post-cardio which was more or less the question asked. Had I recalled any more details I would have included them in my post. Had I thought the information could be harmful, I would not have posted unless I could cite the source. But taking 20g of protein after a cardio workout doesn't seem likely to be harmful so I thought it was safe to offer what I could remember.

ZachL · 08-03-2006, 09:02 PM

Within 45 minutes of finishing the cardio take in:
a carb + protein drink in a 3:1 c: p ratio. I would try to have some electrolytes in there if you arent taking in any during the workout. (source: nutrient timing)

billyray · 08-04-2006, 11:02 AM

Thanks Zach... that apears to be exactly what I was looking for with regards to expectations from added whey, as well as the approximate percentage of what I have been unknowingly doing after a cardiovascular session. Can you tell me anything about the science behind such a practice, or am I to fly on blind faith here? Just curious. I certainly don't mind flying blind! Thanks for your response.

billyray · 08-04-2006, 11:06 AM

Hey Zach... disregard my question. I went to the website and found out all I needed to know. Thanks for including the link to it. A wonderful resource. Thanks again.