Hi all,

New to the forum here. Looking for some advice. I am a new lifter, and still testing the waters as far as workouts, exercises, diet, etc. I have been lifting for 5 and a half months now. I am 25 years old. 5ft. 10in. 198lbs. Roughly 16-20% body fat.

I work a 8-5pm job every day, and my gym is usually a zoo after work so I do not go until around 7:30-8pm at night, which is fine for me.

My concern is by the time I make it to my workout, I have already consumed around 210g of protein for the day. Usually from 1 shake (50g) and the rest from food. So ultimately my question is, do I still need the post-workout protein shake? I've technically hit my protein intake for the day, but I feel like I am cheating myself if I don't get more in after a workout.

Thoughts?

Thank you.

Daniel,

While it is important to keep your daily protein intake on target as you are doing, the demand for protein is highest post-workout. This is why you want to get a fast acting protein like Whey into your system ASAP. After you train, you have caused microscopic damage and trauma to your muscle fibers. Your body's immediate response is to fix the damage. Your hormone profile adapts post-workout to support this endeavor - insulin rises to force nutrients from your food into all cells. The most important nutrient at this time is protein. Your body needs protein to repair and sustain all the cells in your body not just your muscles so a portion of your daily protein intake is used for this purpose. Drinking a whey protein drink or eating a high protein meal after your workout supplies additional protein at the time when the body needs it most to start repairing the muscle damage you did in the gym. The result is muscle growth. This is why people say you grow at home not at the gym :-)

John

Thanks for the response. I am still learning, so I hope I don't sound like I am criticizing your response. Just trying to play devils adovcate with information I've learned thus far, and expand the conversation. Anyways...

I've heard that even a fast absorbing protein such as whey is not going to be the main source the muscles are using, even if you take it immedietely after your workout anyways. It's going to start with whatever is left in the tank, and if you are constantly keeping your protein intake up all day long, the 'post-workout' shake isn't all it's made to be. So in my case I have a high protein dinner about 90 minutes before my workout. Usually some sort of chicken, ground meat, steak, etc. 40-60g. Isn't my body ultimately utilizing this protein during, and after my workout due to the slow absorbtion rate of a solid food protein? Especially from meat? Let me know your thoughts, and thanks again!

Daniel,

No worries..........smart people question everything and take nothing at face value :-)

What you have heard is also correct. I am doing intermittent fasting to get my body fat levels lower. As such, I am going 16 hours each day without food. I don't worry about losing muscle mass because I am still eating the total amount of protein I need each day just in a shorter feeding window of 8 hours. As such, my body has all the protein it needs and is using all that protein I have consumed while I am fasting. The reason I still drink whey after my workout is because while it is true my body can and does utilize the protein I have already eaten it still takes longer for this protein to meet the needs than if I take protein that does not need to be digested and can enter the bloodstream faster. The circulating protein already in your blood may not be enough to meet your post-workout demands because this circulating protein is also continually being used for other body processes and needs. Similar to how your body doesn't start burning body fat for fuel until you have exhausted all your glycogen stores because fat is slower to metabolize than glucose.

The bottom line is do I think using a post-workout shake will make me grow much better or faster than someone who doesn't?.......no. Do I think that using whey post-workout will get more protein into my system faster to meet the demand of the 30-60 minute post-workout "anabolic window"?........yes.

John

Thanks for the advice. Maybe what I should do is just forgo the shake I take during the day time, since my protein levels are already high enough, and just take it post workout.

Agreed. I don't think you need it and it would be better used post-workout.

John

I have to refute that claim posted by John. The anabolic window of <45 mins or you lost all gains is not as critical as it was once thought. You dont Bottom line, if you miss eating ASAP it's not the end of the world. You really have up to 2 hours. This is based off the latest data I've seen. Whey doesn't excatly have some special anabolic power or increase protein synthesis greater. Just eat. It's if whey cool, if it's whole food sources like meat, that's fine. Doesn't seem to matter post-workout. Unless you were fasitng prior to the workout would eating ASAP be more true. There is also a protein cap. If it's a high quality source, 25-30 grams is enough and anything more has no protein synthesis/muscle building benefit.

Justin,

I am not saying that if you don't use a protein shake post workout that you will lose all gains. I am saying that the body is more receptive to protein post-workout than at other times. As you know, I am doing IF and I am not worried about protein before my fast because I know if I eat enough quality protein throughout the day my body will have all it needs until my next feeding window. Daniel was asking if there is any real benefit to protein shakes and expecially post workout. My point was if you decide to use protein supplementation but only want to do it once a day then post-workout is probably the best time.

You probably have more access to the latest research in nutrition than I but I do know that my DOMS is significantly reduced when I use a post-workout protein shake. Any other time of the day has no effect. I am basing my post on this personal experience :-)

John

Agreed John. For some reason, and trust me I have been through all the research, I literally cannot go without having a post workout shake. I once missed having one after a leg workout and honestly felt like shit for the next hour until I ate. Maybe its a psychological thing but I still feel a protein shake has its place.

The only reason I would hurry to have something to eat after a workout is if I had another workout later in the same day. And I would focus on carbs, not protein. If you look at the big picture, things become clear. If you need 100 gr of protein per day ( random example) and you are having 700 grams a week, I dont see how it matters when you are getting them. I agree with Justin here. The anabolic window is practically 2 hours, maybe even longer, depending on what you ate previously in the day. In theory, a protein/fat meal before a workout will practically become available as nutrients just after you finish the workout. So, I d say, pre workout nutrition is more important than post workout.


Oh, I forgot. This is just science, people! I eat like an animal after my workouts. Not whey but normal food. I dont buy whey anymore. I eat a bunch of whole foods.

Kostas