In fact I recently read a article quoting a heart surgeon who was dead wrong in his views on fats and their relationship to atherosclerosis! Here Are Some Safety Tips From Doctors. “If you’re a bulkier guy, you might benefit from 20 grams of protein. A pioneering company in the endurance coaching industry CTS has improved the performance of tens of thousands of everyday time-crunched endurance athletes since 2000. Pingback: 10 Most Important Rules for Post-Workout Recovery | Chris Carmichael – It may supply a nutrient you need for repair and synthesis, it doesn’t supply the nutrient you need for energy replenishment, the urgency of replenishment is not as big, and you can get the protein you need for repair and synthesis through meals. Its probably based on experience with working with hundreds if not thousands of athletes over several decades plus a study of the latest nutritional science. But on the grounds of anabolic window, there is no difference in the rate of protein synthesis when post workout meal is consumed within 1 hour or within 3 hours[1] [2]. Race or ride hard on Saturday and Sunday. Every bit of this article is grounded solidly in the science. It is fairly common knowledge that some protein sources are healthier than others. … Solidcore’s Anne Mahlum Openly Defied the DC Mayor’s New Covid Restrictions. How to stay fit, eat smart, and live well in Washington. If you would find some research on this and present it here, I am certain that many of your readers would benefit. But through all of this crap, every now and then we find certain principles that we can take to the grave and apply universally. Though the protein-guzzling gym rat is an extreme example, Jared Rice, a registered dietitian and an ACSM-certified Health and Fitness Specialist, says the prevalence of high-protein, low-carbohydrate diets (think Atkins in the ’90s and the Paleo diet these days) and a host of misconceptions about protein’s role in athletic performance have created a “society of protein junkies.”. Simple sugar is the most efficient fuel for extreme endurance sports. The one point I’d like to add is that your recovery protein does not need to come from a bottle or a formula. This is so important because muscle protein synthesis is the #1 indicator of muscle growth. For example, 6-ounce broiled porterhouse steak is a great source of protein—about 40 grams worth. The best way to compare protein quality is to compare different proteins Digestible Indispensable Amino Acid Scores (DIAAS). I don’t see any benefit in trying to exceed 20 to 25 grams.”. Thank you for the practical information in this post-exercise nutrition article. If you are riding back-to-back days of long miles (like during a bike tour, cycling camp, or stage race), then it’s a good idea as well. Yet not all carbohydrates and fats are good or bad either. A High-Protein Diet Increases Your Risk Of Osteoporosis. Everything has a range of quality. Myth 3: Protein must be rapidly digested to build muscle. Why do you omit the primary fuel for endurance sports, fat? You can just as easily sit down and have a regular whole food meal if you wish. Many claim that you need a post-workout protein immediately following exercise to ensure that you don’t lose muscle mass. This increases to about 1.2-1.7 g/kg for athletes in a medium- to high-workload training plan (in terms of volume and/or intensity). The idea that you need carbs after a workout to “spike” insulin levels and gain muscle is also a myth. The trickier parts are knowing how much workload to apply, at what time, addressing what system, and followed by how much recovery. But this has little to … Photograph courtesy of, We'll help you live your best #DCLIFE every day. I’ve heard all sorts of suggestions, from it being crucial to consume a certain ratio of protein and carbs the moment your workout ends and the weights hit the ground, to having up to an hour to consume a post workout meal. Your email address will not be published. Go Butter! She’s also a marathon runner, open-water swimmer, and ski patroller who blogs about her training adventures at The world of strength training is obviously full of contradiction and confusion. The Myth of Protein Timing. Whey Protein Powder. Whether you are a carnivore, omnivore, vegetarian, or vegan, you should be able to consume 1.2-1.7 g/kg of protein daily through your normal meals and snacks. The idea behind protein timing is that strength training increases amino acid delivery to muscles as well as absorption. We’ll name my other client Emma. Protein after workouts is necessary, but how much protein after a workout do we actually need?. Personally, I don’t find eating large amounts of anything after a workout to be of any noticeable benefit and in some cases in the past, a detriment. When it comes to how much protein you need after a workout, personal trainers and registered dietitians pretty much agree you should aim for 1.2 to 1.7g of protein … Dr. Stacey Sims writes about how females need more protein than carbs for recovery because we are NOT small men and have different physiologies. Can you get too much healthy fat, limits? Just calling something a myth does not make it so! you gotta stop listening to the ads from the dairy lobby (or ID yourself as a lobbyist). See Dr. Garth Davis’ book “Proteinaholics”. In fact, proteins from “real food” are better than powders and supplements because they come packed with other nutrients and minerals that work in sync with the body and other food to maximize absorption and deliver quality nutrients to the body. Whey protein powder) and a high GI carbohydrate (eg. It was then thought that by consuming some quick release protein (eg. The theory being that this would help with protein synthesis. Next, another form of dairy but one virtually almost lactose-free, and in some cases, completely lactose-free: whey protein p A big myth I wished you’d addressed is that protein sources have to be animal-based. Do you really need to chug a protein shake after a workout? Along with Huel (horribly tasting) and Coconut Milk. Myth: The best time to consume protein is immediately after exercise In terms of timing, you should be careful not to focus too many of your post-workout nutrition choices on protein. Did It Work? Interesting! That’s because protein by itself will raise insulin levels. IMHO. But it also delivers about 12 grams of saturated fat, more than 60 percent of the recommended daily intake for saturated fat. On my podcast (Science Of Ultra), I’ve interviewed the world’s leading sports nutrition scientists and practitioners. Nutrition experts say not necessarily. To date Dairy proteins have the highest DIAAS scores followed by fish, eggs, chicken, beef, pork, and plant proteins as the lowest (half of what dairy has to offer) The reason plant proteins score so poorly is that they commonly have digestion inhibitors that result in much of the protein not being absorbed and passing through your digestive system. But … Yes, note the keywords: the myth. Spot on. If you are training or competing more than once in a single day, a recovery drink after your first session is a good idea. I’m pretty sure no one here has a doctorate in Biomedical Science and Nutrition? Myths abound in all areas of training and nutrition, and there are a lot of misconceptions about the role of protein and the amount of protein endurance athletes need for recovery. “There’s nothing in a drink made from a supplement that is superior to regular food.”. Get to know more about ketogenic diet and Protein After Workout Myth here on this site. If you want to spend that kind of dollars, get an Espresso or Macchiato. For more about Protein After Workout Myth, please subscribe to our website newsletter now! I just don’t want to expend the same amount of energy to understand what you’re trying to tell me. My reading says that dairy is one of the worst for protein absorption—-only 16% of the protein in dairy is absorbed by the body. I am sipping on my coffee and taking my recovery drink for breakfast. I still hold that the best post ride recovery beverage is 8 oz of 1% chocolate milk. When should you use a recovery drink? 3. A total of 30 grams of protein and 44 carbs in the bottle and total 330 calories. Not sure if it is just mental but it seems to work for me. One thing that I’d like more information on are fats. If your workouts consist of hopping on the elliptical trainer for 30 to 60 minutes every other day, you’ll probably do just fine eating a balanced diet that consists of healthy meals and snacks, Rice says. The one thing that you didn’t mention about overdoing the protein is that excess protein gets stored in the muscle cells as fat and thus a source of weight gain and possible insulin resistance. CTS provides free training content, personal coaching, training plans, training camps, and Endurance Bucket List experiences to athletes of all ability levels, 10 Most Important Rules for Post-Workout Recovery | Chris Carmichael –, Recovery Drinks for after the long practice – From D3 Football Player point of view, The 7 Worst Post-Workout Habits for Cyclists, Runners, and Triathletes - CTS, Truth or Myth: Runners Should Elevate Their Legs For Recovery - CTS, 4 Effective Recovery Techniques for After a Long Endurance Event - CTS, Truth or Myth: Are Ice Baths and Antioxidants Great for Recovery? Immediately post-workout you want to focus on replenishing carbohydrate , and adding some protein to your food/drink choices may help accelerate the uptake of carbohydrate. - CTS, Pingback: Truth or Myth: You Should Elevate Your Legs for Post-Workout Recovery - CTS. I realize that this is outside the scope of this article, but something that was not covered at all, and that I would like to understand better, is that not all proteins are utilized by the body equally. Now is this based on male athletes? ” Whether you are a carnivore, omnivore, vegetarian, or vegan, you should be able to consume 1.2-1.7 g/kg of protein daily through your normal meals and snacks.”, Pingback: 6 Steps to Ride Stronger Tomorrow - CTS, Pingback: The 7 Worst Post-Workout Habits for Cyclists, Runners, and Triathletes - CTS, Pingback: Truth or Myth: Runners Should Elevate Their Legs For Recovery - CTS. Your comment on that? I’d like to hear your comments on whether there is more need by older riders (50++), especially after hard and power-type workouts. Failure to eat during the anabolic window is said to lead to muscle loss and a workout … Some protein is helpful for recovery, but it is unlikely that you need protein supplementation. Required fields are marked *. Pingback: 4 Effective Recovery Techniques for After a Long Endurance Event - CTS. Similarly, a drink that contains a lot of protein and a lot of carbohydrate is also not ideal, mostly because it is likely to be very high in calories. It’s necessary to have a protein shake post-workout. Her book Roar touches on this. A 6-ounce ham steak has only about 2.5 grams of saturated fat, but 2,000 milligrams worth of sodium, or about 500 milligrams more than the reccomended daily sodium maximum. This simple concept has been to consume, primarily supplemental protein in and around training to facilitate muscle repair and thus promote muscle hypertrophy and strength. And you don’t store protein, so unlike fat or carbohydrate you can only use protein from food when you have it on board. It's commonly said that a high-protein diet … Protein quality and the value your body derives from the protein is dependent upon the source of the protein. We’ve all seen him: the guy in the gym who seems to spend as much time chugging a protein smoothie as he does working out and spends half a paycheck each month on supplements. Thank you for this article and the great feedback that supports it. But don’t get me wrong: I’m not saying that the anabolic window doesn’t exist — it does. You need limited carbs to increase fat oxidation, not the other way around. This 60-90 minute post-exercise period is often referred to as the “glycogen window” because it is when your body is able to replenish glycogen stores most rapidly. The main purported benefit of the “anabolic window” is that is raises your rates of muscle protein synthesis. 3. They helped me tremendously in my cycling adventures. Just pick up any standard bodybuilding magazine and you'll see different people with drastically diverse views, all telling you that they have the one method to help you achieve your goals. Additionally, “a small dose of amino acids after resistance exercise has been found to stimulate similar changes in protein synthesis and protein balance […] with carbohydrate or without carbohydrate.” (Emphasis mine; Kerksick & Leutholtz, 2005). Regarding fats, recent info states that total and saturated fats are not the primary concern for leading to atherosclerosis and subsequent cardio- or cerebrovascular disease, but that trans fat is the culprit. Most Americans eat that much protein easily without modifying their diet, he says. Chocolate milk can have more sugar than a can of Coke. Your email address will not be published. 1:24 – Recent science has shown that this post-workout window is actually much bigger than you think. You want to look for a recovery drink with more carbohydrate than protein, like a 2:1 ratio or greater like Fluid’s Recovery drink mix. The Recommended Daily Allowance (RDA) for protein is .8 grams/kilogram of protein per day. Theory: Everyone is different. This may in fact be different for different individuals. In addition, protein is satiating and slows digestion, which helps keep energy levels from spiking and crashing and helps keep you from feeling so hungry. It does not need to be engineered to provide the benefits. Myth: You Must Have Protein ASAP Post-Workout. Washingtonian’s Comprehensive 2020 Election-Night Self-Care Guide. This could be very hard 90-minute interval session or a 3-4-hour moderate pace ride, but the rationale is to base the need for a recovery drink on the whether there was sufficient energy expenditure to substantially deplete carbohydrate stores and cause significant training stress. Also, go heavier on carbs for dinner to fuel the morning workout. My midday snack of almond butter and a banana. Whey protein, for example, has a much bigger impact on insulin levels than even pure glucose. In terms of timing, you should be careful not to focus too many of your post-workout nutrition choices on protein. They conveniently deliver carbohydrate, electrolytes, fluid, and protein and they are typically consumed immediately after exercise when your body is ready for rapid replenishment. So, unless you have worked out hard for 90 or minutes in a fasted state, … Worried About Holiday Travel During the Pandemic? Actually, never. Thanks! You try and shoot down myths but then you present your views like they are gospel truths. That’s roughly 80 grams of protein per day for an 180-pound man (81 kilograms x 1 = 81 grams protein). I know diabetics can differentiate carbohydrate quality (whole grain vs. highly refined) when they test their blood post consumption. “For the average gym-goer, eating a few hours after a workout should be fine,” Rice says. Grinding an athlete into the ground is the easiest thing a coach can do, and something athletes are great at doing to themselves. I’m pretty sure he did. Take the fast protein before training, and a slow protein after for the best muscle-building effect. The 14 Questions You Should Ask a Therapist Before Your First Appointment, How to Properly Fit Yourself to a Stationary Bike, More People Are Getting Eyelifts and Botox Because We’re All Wearing Masks, Meet the Arlington Woman Attempting an Indoor Ironman-Style Race, Fitness Diary: Fox News White House Correspondent John Roberts, Video From Fall Real Estate Market Update With Local Leaders, How to Cope This Holiday Season If Quarantine Means You Can’t Be With Loved Ones, Here Are Some Virtual Turkey Trots You Can Run on Your Own This Thanksgiving. 6-ounces of wild salmon has about 34 grams of protein and is naturally low in sodium, and contains only 1.7 grams of saturated fat. It doesn’t need to be chocolate milk. Following individual bouts of exercise a breakpoint I use with some athletes is that a recovery drink may be warranted following rides that accumulate about or more than 1500-2000 kilojoules of work (this can vary a bit based on the athlete). I know when I dont get the proper ratio I struggle based on my training logs. Protein consumed 30 to 60 minutes after a long or intense workout does promote muscle recovery and synthesis if it’s paired with carbohydrates—“but you don’t need a lot,” Scritchfield says. Even when a recovery drink makes sense, the most important ingredients are fluid and carbohydrates, followed by electrolytes and protein. I am on a 560-660 TSS week training plan. Myth 3: It’s vital to consume a high amount of protein immediately after a workout. That’s good to know that protein keeps your energy from spiking. Some Facts to Burst Anabolic Window Myth. You may think that if you’re not actively trying to build muscle you … Therefore, the popular mentality is that if you eat protein immediately after exercise, it will lead to bigger long-term gains in … I truly appreciate the articles you and your team produce for the cycling community. “I think the biggest misconception about protein, especially among people eating an American diet, is that we’re not getting all of it that our bodies need on a daily basis,” Rice says. You can just as easily sit down and have a regular whole food meal if you wish. As a result, the myth that gym-goers need to smash a protein shake right after their weight-lifting session has perpetuated in the fitness industry. But consuming more than 2 g/kg of protein doesn’t do you any more good in terms of recovery, muscle synthesis, immune function, or energy metabolism. I had pretty much the same question – If the TSS from a workout is not high, say 110 but it’s 2×20 FTP intervals with another interval session planned the next day for an older athlete, is there value in a recovery drink and/or adding more protein than a younger athlete? Hi guys, One question I see a lot banded around the world of Health and fitness is “what are the best foods to eat after my workout?” I’m sure if you Google it you’ll find a myriad of answers telling you that you should eat ‘x’ amount of grams of protein or … Yes it sounds like common sense what you write, but that’s very convenient isn’t it. Meanwhile, a 2017 Medicine & Science in Sport & Exercise study found that when men drank 22 grams of protein after their workouts, they didn't build more muscle than those who didn't. In contrast, consuming a high-protein recovery drink that contains little to no carbohydrate is not a good idea for recovery. If you only trained for 60-90 minutes, glycogen replenishment shouldn’t be a big challenge because most likely you didn’t empty the tank in the first place. FWIW, I also lift 4 days a week for my lunch break. Chocolate Vegan protein by Arbonne mixed Hammer Vegan Recoverite in 9.6 ounces of water. 32 Grams of protein and 52 Grams of Carbs. Just saying it’s better to do your own math than to ask someone you don’t know to do it for you! “If your workout does warrant a recovery meal, eat a healthy meal, not a supplement,” Rice recommends. A cup of cooked lentils provides about 18 grams of protein and it has virtually no saturated fat or sodium. Regular old milk is all you need. Whole foods were also shunned. Replenishment of fluid, electrolytes, carbohydrate, and protein doesn’t cease after the first 60-90 minutes post-exercise. Post Workout meal is a crucial meal where recovery and muscle gain is concerned. Here are a few of the myths we need to dispel: No. Then two commenter s argued chocolate milk vs. plain milk. And Now Her Gyms in the City Are Shut Down. Myth: The best time to consume protein is immediately after exercise In terms of timing, you should be careful not to focus too many of your post-workout nutrition choices on protein. A general rule of thumb is somewhere between 20–30g of protein per meal is ideal. ... but also make sure that protein synthesis is jump-started and that protein breakdown is kept very low during the hours after the workout. A High-Protein Diet Increases Your Risk Of Osteoporosis. And even if you did, your glycogen stores will be completely replenished in 24 hours just from your normal food intake. Protein is just for bodybuilders. Sure, they are convinient for when you don’t have access to real food for a while after your workout or event. It is a common belief that our bodies begin to break down proteins within our muscles immediately after a workout. But I wonder if decades ago when this trend first started if it was to get younger athletes to drink milk. I like these articles on dispelling the myths. Myth 1: You’re not getting enough protein in your daily diet.Though protein requirements vary based on age, gender, size, body fat percentage, activity levels, and other factors, most people need roughly 0.8 to 1 gram of protein per kilogram of body weight, says Rice, a triathlete. Would be interested to know if and how water consumption factors in post workout/ride recovery to flush out lactic acid, rehydrate, etc.? Buying a $2.50 per drink beverage is mostly a waste of money. The Protein Myth: Why You Need Less Protein Than You Think Before gulping down that protein shake after a workout, or subbing a large steak for carbs and fats at lunch and dinner, calculate yourneeds to make sure the extra protein is really necessary. Most of us “yanks” really don’t use metric units and measures all that much. Refreshing!! Scott Richardson USAT L1 coach Beyond Normal Fitness Normal, IL. While the body can absorb a liquid much faster than a whole food item that would need to get broken down first, you don’t NEED a protein shake post-workout. While the body can absorb a liquid much faster than a whole food item that would need to get broken down first, you don’t NEED a protein shake post-workout. She says endurance athletes need roughly 1.1 to 1.3 grams of protein per kilogram of bodyweight, and says the most athletes might need to consume is roughly 2 grams of protein per kilogram of bodyweight if they’re looking to build muscle.