When to ingest protein post workout?

schwalbe

Most recommend consuming protein in the hour after workout however I came across a theory somewhere that advocates not eating anything for 60 mins after your workout as this interferes with your insulin levels which in turn interferes with your growth hormone levels which spike in the hour immediately following exercise,anybody know anything about this?

caliwali

That's a new one to me. There is no conclusive evidence to show there's any significant difference when you eat unless you plan on training again on the same day.

I found this interesting review paper on nutrient timing recently. Well worth a look: http://www.jissn.com/content/10/1/5

It recommends not leaving more than 3-4 hours between pre and post workout meals. No mention of growth hormone changes. Afaik they are minimal but I'm open to correction.

Blacktie.

Eat it whenever is convenient. Nutrient timing is for the elite and will make a negligible difference on your goals.

Zillah

Ingesting carbs within the first hour will help your muscles recover so that they can do more exercise later (I had heard this was for general recovery rather than same-day, as caliwali says, but whichever). Protein I don't think matters too much, as long as you have a high protein intake generally it will be available for muscle growth, it doesn't have anything like the rapid turn-around you see with carbs/blood sugar.

schwalbe

Thanks for replies,I take it that no one has really heard anything about the effect of blood sugar on growth hormone so?I know testosterone is affected by insulin levels so it doesn't sound that far out to assume that growth hormone would be also.

meijin

this is quite interesting overview: http://fellrnr.com/wiki/Nutrient_Timing

Blacktie.

schwalbe wrote: »

Thanks for replies,I take it that no one has really heard anything about the effect of blood sugar on growth hormone so?I know testosterone is affected by insulin levels so it doesn't sound that far out to assume that growth hormone would be also.

Honestly I think you're over complicating it. Train hard and eat big and you'll make your gains.

thegreatiam

Blacktie. wrote: »

Honestly I think you're over complicating it. Train hard and eat big and you'll make your gains.

unless you are a professional world class athlete with a team of coaches and trainers there will be bigger influences on your progress. Like missing the gym cos you're going out, or eating a bowl of ice-cream when you shouldn't, or getting sick, or work, or life, or kids,or pulling your back painting the living room, any of the million other things that non-professionals deal with.

If you are a professional athlete then your coach will tell you when and what to eat, so you can focus on training and rest.

runawaybishop

Zillah wrote: »

Ingesting carbs within the first hour will help your muscles recover so that they can do more exercise later (I had heard this was for general recovery rather than same-day, as caliwali says, but whichever). Protein I don't think matters too much, as long as you have a high protein intake generally it will be available for muscle growth, it doesn't have anything like the rapid turn-around you see with carbs/blood sugar.

maximal absorption within the first 30 minutes. But it makes no difference really, assuming you eat enough before you exercise again you will be refuelled to the same levels no matter if you hit the 30min window or not. On top of that maximal absorption is really not goign to affect you unless you are competing at the top levels.

In response to the OP, not eating for 60 mins only makes sense if you are going into training with nothing in your system, which is highly unlikely.

SteelyDanJalapeno

There's a tipping point where some people can spend more time learning about perfecting nutrion, training and nutritional timing where you end up not bothering to train.

As posters in other threads have said, "Just get out there and f*cking lift"

schwalbe

TiltedBrain wrote: »

There's a tipping point where some people can spend more time learning about perfecting nutrion, training and nutritional timing where you end up not bothering to train.

As posters in other threads have said, "Just get out there and f*cking lift"

Thanks for this little nugget tilted,I must have reached that "tipping point" so or at least be coming near it,how do you quantify the problem of having too much knowledge again?

thegreatiam

schwalbe wrote: »

Thanks for this little nugget tilted,I must have reached that "tipping point" so or at least be coming near it,how do you quantify the problem of having too much knowledge again?

Fuckarounditis. see your GP.:D:D

schwalbe

thegreatiam wrote: »

unless you are a professional world class athlete with a team of coaches and trainers there will be bigger influences on your progress.

Of course there will be bigger influences on a persons progress,nobody claimed otherwise.
Does that mean we should reduce our training to the biggest influences and disregard everything else?
Who's drawing the line?You?

thegreatiam

schwalbe wrote: »

Of course there will be bigger influences on a persons progress,nobody claimed otherwise.
Does that mean we should reduce our training to the biggest influences and disregard everything else?
Who's drawing the line?You?

I am! _______________________

The point is that yes, eating protein withing 30 minutes does have a benefit. but its so small that it is easily negated by any other errors you may be making.

as I said, unless you have a team of people operating your training then all you need to worry about is lifting, eating and sleeping.

If you are training at such a high standard, then you have a team of people looking after your training and all you need to worry about is eating lifting and sleeping.

Sweating over tiny edges is a waste of effort.

schwalbe

thegreatiam wrote: »

I am! _______________________

The point is that yes, eating protein withing 30 minutes does have a benefit. but its so small that it is easily negated by any other errors you may be making.

as I said, unless you have a team of people operating your training then all you need to worry about is lifting, eating and sleeping.

If you are training at such a high standard, then you have a team of people looking after your training and all you need to worry about is eating lifting and sleeping.

Sweating over tiny edges is a waste of effort.

Oh right,thanks for all that-lifting,eating and sleeping-we should get rid of this forum and just replace it with these 3 words in a sticky.

SteelyDanJalapeno

schwalbe wrote: »

Thanks for this little nugget tilted,I must have reached that "tipping point" so or at least be coming near it,how do you quantify the problem of having too much knowledge again?

You know what I was getting at! wasn't directly aimed at you.

Some people will over analyze information that in this case will only really benefit top athlete's for the sake of learning more, is there not a point where your time could be better spent training?

thegreatiam

schwalbe wrote: »

Oh right,thanks for all that-lifting,eating and sleeping-we should get rid of this forum and just replace it with these 3 words in a sticky.

it's in the sticky

schwalbe

You guys are cray cray,this is like an after hours thread.

Mellor

schwalbe wrote: »

Thanks for this little nugget tilted,I must have reached that "tipping point" so or at least be coming near it,how do you quantify the problem of having too much knowledge again?

It's not about too much knowledge. It's about taking possible facts, and making assumptions and exaggerations and coming up with all sorts of myths.

Take the protein 30 mins window idea.
It comes in all sorts of versions, some maybe true, some definitely not.

What exactly is maximal absorption? What happens to the remaining protein outside the window. Absorbed by what exactly. Etc etc.

schwalbe

Mellor wrote: »

It's not about too much knowledge. It's about taking possible facts, and making assumptions and exaggerations and coming up with all sorts of myths.

Take the protein 30 mins window idea.
It comes in all sorts of versions, some maybe true, some definitely not.

What exactly is maximal absorption? What happens to the remaining protein outside the window. Absorbed by what exactly. Etc etc.

Is there a point to what you just said?

Mellor

schwalbe wrote: »

Is there a point to what you just said?

Yes, but if you didn't understand it then I don't think you need to worry about too much knowledge tbh.

schwalbe

Mellor wrote: »

It's about taking possible facts, and making assumptions and exaggerations and coming up with all sorts of myths.

I honestly have no clue what you're trying to say.
I'm looking for legit info here,info that comes from peer reviewed studies and the like,not assumptions/exaggerations and myths.There is a difference and it is possible to separate legit info from myths,if that's what you're getting at.

Will Heffernan

There's a sticky that covers all this. It's all correct and anyone who wants to point out any errors in it can maybe forward the corrections to the mods.

http://www.boards.ie/vbulletin/showpost.php?p=67563426&postcount=28

It covers everything that's been raised here.