23 Feb Post-workout Protein Consumption
Find yourself running towards your protein shaker minutes after your workout in fear of losing every inch of your hard earned muscle?
Think again !
Loss of muscle mass is way more complex than simply waiting a few extra minutes before downing a shake.
Factors that result in Sarcopenia (muscle loss)
-Muscular Dystrophy
-Prolonged caloric deficit and over-training (poor nutrition)
-Aging
“Along with the findings from other studies (22, 23, 25), these data support the idea that protein intake post-workout may NOT be critical as long as protein is consumed prior to training or TOTAL DAILY protein intake is adequate. *However, this does not preclude the possibility that pre- and post-exercise supplementation would be even more beneficial depending on dose.”
“Protein supplementation by individuals participating in ineffective resistance training programs will be less impactful”
There is some evidence that protein supplementation does improve performance and recovery in TRAINED INDIVIDUALS (training status must be taken into account)
Let me simplify this into 2 key points
In order to avoid a Catabolic effect (which is what we were so careful to avoid ) one must:
☆ Consume adequate protein and CALORIES throughout the day (1.5-2g per kg/lean mass- high level athletes require more )
☆ Ensure adequate training STIMULUS
(Quality over Quantity every time. That being said, correct allocation of volume and recovery is also necessary)
This was quite an interesting study with much more to be said and many other studies to be covered (so feel free to do some more research!)
➡To keep it simple, eating a full meal after a workout can work for you if you are ravenous after a workout. (In my opinion, real food is king) If you feel satisfied, a high quality Protein shake is your go to.
Run a busy life and don’t have much time for cooking? Whey protein is a perfect addition to your nutrition plan.
To each their own, I merely urge you not to be afraid if you leave your shaker at home.
Every person has their approach to training , nutrition and supplementation.
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