The rush to get protein post-workout...Really?

In my opinion a lot of money from the dairy industry went into this. With the number of people having some intolerance to lactose (think evolution), I can't for the life of me see how chocolate milk is an ideal post workout drink.

I used to try to follow the protein regime to help with recovery. I gave up on it just because I am generally lazy about doing all the "little things" with running. I never noticed any difference. I think this is just another thing like core strength. It may provide some unquantifiable benefit, but you will be just fine skipping it.

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Consider this... wrote:

So most the "expert" advice is to get your chocolate milk or other moderately high protein "recovery" drink within 30 minutes of finishing your workout, although a couple of articles I've read challenge this notion:

http://www.bengreenfieldfitness.com/2011/10/post-workout-nutrition/

http://www.bornfitness.com/the-meal-timing-myth/

http://www.promerasports.com/four-post-workout-pwo-nutrition-myths-2/

Many of the non-scientific articles on this topic back their claims with the phrase "studies show "..., but I have yet to be able to find these supposed studies (they aren't cited in the articles).

Anyone up on this topic care to weigh in?

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I don't know if Steve Magness has chimed in on this or not.

The way I understand it is that optimal recovery requires a 4:1 carb to protein ratio. Milk, ensure and similar products happen to have that.

Och aye, just a way of marketing a product to make money.
Complete load of ####### really.
If you want a fookin milkshake, have a fookin milkshake.

Supplement companies like to make money. Nutrient timing is just another way for them to make money.

That being said....I need energy to workout so I eat something small like a banana about 30 min prior to workout. I'm hungry after I workout therefore I eat after I workout. When I don't do the above I feel like molasses.

Supplement companies use this common sense to fool you into specifics and use cool numbers to try to get you to buy their products.

Alan

I just make sure I get my post run beer within 30 minutes.

The one study I've seen cited - but haven't read myself - found that the 30 minute window for protein intake didn't matter 24 hours later but did to some extent earlier than that. Duo if you run once a day don't worry about it but if you're doing doubles maybe you should.

whatever magness does

I would do the opposite

Thanks for all the feedback. It sounds like most of you are not buying into the 30 minute window notion.

I like the idea of looking at the research, but I think this is also one of those things where the research appears weak, and experience of "real runners" and unbiased, intelligent, and experienced sports nutrition experts carries a lot of weight.

Exactly. As Alan says the industry wants to make money out of everything. Something more. The protein (or better the aminoacids) that your body will use to repair the muscle and make enzymes etc has very little to do with your protein intake 30 minutes or so after exercise. Eat a good diet daily for as long as possible (all your life). That's the secret of nutrition. More vegies and fruit, lentils, beans, almonds, nuts and high fiber foods.Take some calcium if not eating enough dairy. Add vit D (very cheap) and magnesium. Like in running, consistency of quality nutrition is key. If you care for more details let me know. Alex.

I never bought into the 30 minute window idea but i have recently bought into the idea that protein before bed is good.

i sometimes struggle with sleeping. one night i had a wimpy dinner and was hungry so i mixed up some protein powder with some milk and chugged it before bed. wham!...best night's sleep ever. thought it was a one time thing but it turns out that every time i do this, i sleep better.

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Consider this... wrote:

So most the "expert" advice is to get your chocolate milk or other moderately high protein "recovery" drink within 30 minutes of finishing your workout, although a couple of articles I've read challenge this notion:

http://www.bengreenfieldfitness.com/2011/10/post-workout-nutrition/

http://www.bornfitness.com/the-meal-timing-myth/

http://www.promerasports.com/four-post-workout-pwo-nutrition-myths-2/

Many of the non-scientific articles on this topic back their claims with the phrase "studies show "..., but I have yet to be able to find these supposed studies (they aren't cited in the articles).

Anyone up on this topic care to weigh in?

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does this include drinking reindeer milk within 30 metric minutes of a hard workout?

i've heard that really helps a lot. i've seen it cited, but never read the research

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Consider this... wrote:

So most the "expert" advice is to get your chocolate milk or other moderately high protein "recovery" drink within 30 minutes of finishing your workout, although a couple of articles I've read challenge this notion:

http://www.bengreenfieldfitness.com/2011/10/post-workout-nutrition/

http://www.bornfitness.com/the-meal-timing-myth/

http://www.promerasports.com/four-post-workout-pwo-nutrition-myths-2/

Many of the non-scientific articles on this topic back their claims with the phrase "studies show "..., but I have yet to be able to find these supposed studies (they aren't cited in the articles).

Anyone up on this topic care to weigh in?

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Does the bracelet contain testosterone? But seriously, even if he did something fraudulent, it doesn't mean he can't have good information to share.

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johnclendonthecableguy wrote:

whatever magness does

I would do the opposite

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Consider this... wrote:

So most the "expert" advice is to get your chocolate milk or other moderately high protein "recovery" drink within 30 minutes of finishing your workout, although a couple of articles I've read challenge this notion:

http://www.bengreenfieldfitness.com/2011/10/post-workout-nutrition/

http://www.bornfitness.com/the-meal-timing-myth/

http://www.promerasports.com/four-post-workout-pwo-nutrition-myths-2/

Many of the non-scientific articles on this topic back their claims with the phrase "studies show "..., but I have yet to be able to find these supposed studies (they aren't cited in the articles).

Anyone up on this topic care to weigh in?

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Eating protein shortly after a workout is completely useless because you are still breaking down muscle and expending energy on motion. The time to eat protein is when you are sedentary and your body turns to anabolic processes.

The catabolic exercise state can be considered finished when there is no more foam in your piss.