Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
I'm familiar with all the good reasons for consuming nutrients following exercise and the need for a certain balance of carbs and protein.
I'm just wondering if there is a ' rule of thumb ' as to the amount ( in grams ) of post workolut protein that is ' ideal ' based on one's body weight ?
In NROL, Lou mentions that some studies suggest that as little as 6 grams of essential amino acids are all that is needed to get your body into " muscle building " mode after a workout. I'd also read somewhere a study suggests it might be as little as 10 grams. So, do I really ' need ' the 20+ grams of protien I get from a protien shake after a workout ? And if 20 grams is good - is 40 grams better ? Or can I forgo a shake and simply have somethig simple with 6-10 grams of protein and some fast acting carbs like 1 cup fruit yogurt and granola, milk and a cereal bar, energy bar and a sports drink etc. etc.
For example, assuming I have healthy diet and I have about 6-8 meals & snacks over the course of the day so I can easily meet my daily protein requirements for the day ( i.e assume it's 0.8 grams of protein per pound of bodyweight ) from real food. Then, during the day I have a rather intense 60 minute weight training session. Assume I weigh 160 lbs & am about 15% -20% body fat. In such a scenario.....
...how many grams of protein per pound of bodyweight should I need to consume in my PWO meal for an optimal approach to muscle recovery ?
Don't confuse grams of essential amino acids for grams of protein. It's not a 1:1 ratio. It takes a lot of protein to get the 6g of EAA. 20-30g, maybe?
But just remember that the building blocks need to be present. What you ate earlier is likely still coursing through your veins. Keeping a steady supply of protien is ultimately more important than what you consume immediately after a workout.
Be that as it may, if you want to go with safe, I'd say after a workout, 16-25g would be a good amount. In the book Nutrient Timing, they break it down to very specific amounts and are careful not to go with more than is necessary. If I remember correctly, 16-20 is their range. Berardi recommends 25-30 minimum.
So, we have two extremes. Neither will make you fat or leave you lacking. I think either is really just fine, as long as you are otherwise eating plenty of protein before and after a workout, and throughout the days.
And, yes. You can forgo the shake for solid food, just eat more protein than you suggested in your example.
Don't confuse grams of essential amino acids for grams of protein. It's not a 1:1 ratio. It takes a lot of protein to get the 6g of EAA. 20-30g, maybe?
But just remember that the building blocks need to be present. What you ate earlier is likely still coursing through your veins. Keeping a steady supply of protien is ultimately more important than what you consume immediately after a workout.
Be that as it may, if you want to go with safe, I'd say after a workout, 16-25g would be a good amount. In the book Nutrient Timing, they break it down to very specific amounts and are careful not to go with more than is necessary. If I remember correctly, 16-20 is their range. Berardi recommends 25-30 minimum.
So, we have two extremes. Neither will make you fat or leave you lacking. I think either is really just fine, as long as you are otherwise eating plenty of protein before and after a workout, and throughout the days.
And, yes. You can forgo the shake for solid food, just eat more protein than you suggested in your example.
Thanks. Appreciate the good info.
So, Berardi puts it at 25-30 grams, " Timing " puts it at 16-20 grams.
Is this based on the 160 lb example I gave you ?
In other words, did they provide any general ' rule of thumb ' for recommended grams of post-exercise protein based on per pound ) of body ( or lean ) weight. I know recommended grams of post-exercise carbs are sometimes expressed in that manner.
Obviously a seasoned lifter at 200 lbs and 13% bf has a lean body mass that may require different post-exercise protein than a newbie gym rat who is 160 lbs and 20% body fat.
Obviously a seasoned lifter at 200 lbs and 13% bf has a lean body mass that may require different post-exercise protein than a newbie gym rat who is 160 lbs and 20% body fat.
Not dramatically different needs. Any differences should be more than made up by how the two eat throughout the rest of the day, which is more goal dependent. An elite athlete who might be working out all day or multiple times might have vastly different needs, but I don't think the differences in your two examples are all that different.
Berardi recommends .4g P per kg of body weight, pwo. The Nutrient Timing book didn't break it out by specifics on body weight or lean mass.
Not dramatically different needs. Any differences should be more than made up by how the two eat throughout the rest of the day, which is more goal dependent. An elite athlete who might be working out all day or multiple times might have vastly different needs, but I don't think the differences in your two examples are all that different.
Berardi recommends .4g P per kg of body weight, pwo. The Nutrient Timing book didn't break it out by specifics on body weight or lean mass.
Thanks again.
I think you raised a point above somewhat related to one I touched on earlier - you also addressed it in your other post.." Keeping a steady supply of protien is ultimately more important than what you consume immediately after a workout ".
My intial thought was that if you do as you say above - i.e eat every 2.5 - 3.0 hours and make sure your nutrient balance is O.K. & pre-exercise timing is O.K.- then you have an ample supply of amino acids in your system. And, if that is the case, I thought you could get away wth 6-10 grams of protien post-exercise rather than the whack of protein you get in a shake.
How many grams of protein ' post exercise ' ?
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