Whey Protein and Recovery Protein quick response needed

Eoin Cunniffe 94

Hi
Just wondering is it Advisable to take both proteins after a hard session ?!
I have already taking the recovery protein to help avoid soreness !
Cheers

EileenG

There's no point taking more than about 30g of protein post workout. So you can mix and match to make up 30g, but don't bother taking more.

Mellor

What's recovery protein?

Eileen, why did you say not to take more than 30g post workout?
For me, the max I would aim to take post workout would be related to the daily requirement. ie The bigger you are, the mroe you need, the more you should take.

PatrickMac

Eoin Cunniffe 94 wrote: »

Hi
Just wondering is it Advisable to take both proteins after a hard session ?!
I have already taking the recovery protein to help avoid soreness !
Cheers

What Recovery Protein is it Eoin? Is it just protein and fast acting carbs? I'd have to agree somewhat with Mellor, that it does depend on your current size, but also your goals and the rest of your diet that day.

Saying that eilleen is right with it being roughly 30gms. If your recovery protein is fast acting stuff (and not say "ON oats and whey"") then maybe your body wouldnt fully absorb more than 30gms of protein (with heightened insulin levels), and it may just get converted to saturated fat. I also heard going overboard on post workout protein messes up your nitrogen levels and can be very acidic, so best avoided. Safest bet is Eoin to take your recovery shake on its own straight away after your session, then another protein source an hour or so later, but probably better a meal, so you can get some proper nutrients in with it. Its good to get something in directly after a session, while you're anabolic, but its not like you have a quota to meet straight away. You'll recover eventually

Mellor

A decent piece of steak has 90g of protein, seriosuly going over 30g post workout won't be an issue.
Even it won't instantly be digested so you body will be using it for recovery for hours. Also, if it is excess, it will convert to glucose to restore glycogen used up during the workout, and not to fat.

The idea of 30g being the max you can absorb was mis-interpreted from a study. Basically eating protein increases the rate of protein synthasis, once you go above 30g the rate stops increasing. But this doesn't mean you only absorb 30g, it just means you don't absorb it any quicker. The rest still gets absorbed though.

CerebralCortex

EileenG wrote: »

There's no point taking more than about 30g of protein post workout. So you can mix and match to make up 30g, but don't bother taking more.

Why?

Edit see myth 5

Dangerdunf

Should you not be taken 1g of protein per lb of body weight?

Mellor

Yes, at least that daily. The 30g figure was refering to one sitting

CerebralCortex

Mellor wrote: »

Yes, at least that daily. The 30g figure was refering to one sitting

I weigh 163 pounds. This means I need 163 grams of protein? It looks as though I'm coming up short.

EileenG

I'd go for 1g of protein per pound of lean mass. That means that if you are 20% bodyfat, you only need 130g of protein. That's very easy to do without having to rob a butchers or supplement shop.

PatrickMac

If you're lean mass is 160kg why would you take 90gms of protein (more than half your intake) in one sitting? <I realise you were probably just using an example Mellor, so apologies if you were>

If protein turns to glucose, and then is used as needed for glycogen replacement before the spill over turns to fat (if thats all correct), why not just use a more technical figure of fast acting protein like whey (30gms), use specific amounts high or low GI carbs (depending on goals etc) and save the strain on your kidneys with the protein? If its not needed. You should still get in your daily requirements in all your meals. I know now excess proetin isnt a major issue, and I didnt think about it converting to glucose first, bit it seems he's looking for a spot on amount

EileenG

His total weight is 163 pounds, not kilos. If his lean mass was 160kg, he'd be a monster.

Mellor

PatrickMac wrote: »

If you're lean mass is 160kg why would you take 90gms of protein (more than half your intake) in one sitting? <I realise you were probably just using an example Mellor, so apologies if you were>

Was just an example to highlight how the 30g figure is wrong.

If protein turns to glucose, and then is used as needed for glycogen replacement before the spill over turns to fat (if thats all correct), why not just use a more technical figure of fast acting protein like whey (30gms), use specific amounts high or low GI carbs (depending on goals etc) and save the strain on your kidneys with the protein? If its not needed. You should still get in your daily requirements in all your meals. I know now excess proetin isnt a major issue, and I didnt think about it converting to glucose first, bit it seems he's looking for a spot on amount

The intake of 1g/lb wody weight is a guide. I'd rather that I had enough consumed so that there's always enough availible, rather than going with a figure that's probably ok. Bulking verses cuttign should also be considered

Countdown1982

Quick question does protein powder shakes taste Chalky or powdery at all?

EileenG

Some does. Whey is generally not too bad, casein is a little chalky, soy powders are nasty beyond belief. I find it's best to blend the whey with some ice and water to make it taste better.