Post Workout Nutrition
The Truth and the Myths
Do you really need a protein shake after your workout? It depends. Most nutrition questions can be answered with “it depends” because everything is situational and individual. But the idea of a post workout recover shake is necessary for muscle growth has been long disproven. The latest research says your 24-hour nitrogen intake (protein) is more important, with a steady intake of protein throughout the day as being ideal to preserve and build lean muscle tissue. Staying in positive nitrogen balance is something we promote for all our clients.
The idea of a recovery shake post workout, during your “anabolic window” was heavily influenced by the bodybuilding culture of the late 80’s and early 90’s. Everyone who was looking to build muscle and lose fat was seen holding a shaker bottle with some concoction of protein and carbohydrate solution for post workout recovery. Back then, that’s what the science indicated to work best. Your “anabolic window” or your chance to refuel and build your muscles was 30-minutes post workout. What they didn’t tell us was this research was based on untrained athletes with no prior lifting experience. Moreover, the fields of Exercise & Sport Science and Performance Nutrition were in their infancy, so we had a limited amount of research to base our decisions on. It is well established, that highly trained individuals respond differently to the demands of resistance training compared to those with zero exposure. You may not be considered a highly trained athlete, but clients of Marino’s Fitness follow a progressive overload program, which is well documented to aid in the creation of lean muscle mass.
What really happens during your workouts? And why is staying in positive nitrogen balance so important?
In the simplest of explanations, when you strength train, you deplete muscle glycogen and your muscles become very receptive to the idea of consuming carbohydrates and protein. Damage has occurred to your muscle fibers and your body is looking for a band-aid to repair and replete tissue. In theory, this anabolic window is the prime opportunity to refuel your body, hence the need for a recovery shake. However, several meta-analysis papers have proven that your overall 24-hour intake of carbohydrates and protein is more important for muscle repair and growth, than this tiny little window. In an ideal world, you would sandwich your workout between meals. For example, if your training session occurs at 6PM, you would have a protein/carb snack at 3PM and protein/carb dinner by 8:30PM. Your training session is “sandwiched” in between meals, and therefore, providing adequate protein for muscle synthesis. By focusing on your overall protein intake, spread throughout the day, you’re guaranteed to consume all the necessary protein needed for muscle repair and growth.
So, what does this mean for you? Stay in positive nitrogen balance. Each protein molecule is made up of carbon, hydrogen, and oxygen. There is also an amine group and a variable group. This amine group is the magical part. The amine group is Nitrogen. Being in positive nitrogen balance means there is enough protein to support your activity of daily living and your endurance and strength training sessions. For most of us who strength train 3 days a week, we would need anywhere from 1.4-1.6 grams of protein per kilogram of ideal body weight.
Example: If your ideal weight is 180 pounds, that’s 81.8 kilograms. (weight in pounds/2.2= weight in kilograms).
Multiply 81.8 by 1.4 and 1.6 to get a protein range: 115 – 131 grams of protein a day to stay in positive nitrogen balance. (I rounded up).
Remember, these are general recommendations. If you are a body builder, training for a bodybuilding show, you would likely need more protein because your duration and intensity of training is much higher than someone who is training for general fitness. And these would also change if you were training for a marathon. Let it be known, when you read an article or you hear someone speaking about this, they are talking in generalities and not specifics. It is important to remember, protein doesn’t miraculously turn into muscle. If you’re in a calorie surplus, all the extra protein is simply extra calories, which becomes excess body fat.
Finally, do you need a shake after your workout?
If you have trouble getting enough protein with your meals, then yes, a shake would be appropriate only because it’s providing you with additional protein.
If you need to run errands after your workout and you won’t have time to eat a meal, then yes, a protein shake becomes a meal replacement.
If you get enough protein and calories from your meals, then adding a shake will only add additional calories, which can lead to fat gain.
If you are interested in reading the research, send us a message and we can send it to you. If you would like to take our word for it, and see how we can help you achieve your goals, click HERE!