When are your muscles rebuilding the most? I drink a protein shake right after I finish my workout (I swear by it) but besides that, after a tough weight lifting workout (like slow and heavy for example) is it best to eat a lot of protein that same day, or the next day when your muscles are sore?
Protein and Muscles
- Thread starter NReigh1
- Start date
Oh ok I wans't sure, thanks. BTW I read that when Hillary Swank was bulking up for Million Dollar Baby, she had to get up every four hours (even in the middle of the night) and eat some kind of protein (usually drinking egg whites) to constantly fuel and rebuild her muscles. YUK! 
It said she ate something like 210 grams of protein a day. I guess that's why she put on 30 pounds of muscle in what, three months?
Oh and just to keep this on topic, about how much protein, in grams, is good to eat when your trying to build muscle?
It said she ate something like 210 grams of protein a day. I guess that's why she put on 30 pounds of muscle in what, three months?Oh and just to keep this on topic
, about how much protein, in grams, is good to eat when your trying to build muscle?I've been doing a lot of research on this topic lately and this is what i've learned so far. Whey protein isolate is supposedly good to take just after working out to feed the muscle and help with recovery. This is a fast working protein. They also have what's called Calcium Caseinate in protein powders which is a slow release protein. They say to take this at night because "it offers a steady and prolonged supply of nitrogen to muscle tissues. Also, satiety (fullness) can be enhanced while muscle fibers are efficiently nourished." The slow release is optimal for keeping your muscles nourished with a sustained stream of anti-catabolic/anabolic amino acids. I hope this helps!
Barbara
Barbara
I'm a big fan of EAS Betagen HP. I've also heard good things about Xtreme Formulations ICE. You can find both at bodybuilding.com. Both are recovery drinks with 20-40 cals per serving. I currently use the Betagen after weight workouts and love it. You can also find a high carb recovery drink at t-nation.com, called Surge by Biotest, which I've heard great things about.
I drink Designer Whey, it's 100% whey protein and each serving is 100 cals with 18 grams of protein but only 2 grams of sugar. It's also low in cholesterol and saturated fat (some of those drinks have lots of bad stuff in them, if you read the nutrition facts). It comes in vanilla, vanilla praline, chocolate, strawberry (my fav), and plain. I like it because it's so low in sugar, and therefore calories, plus it has lots of vitamins. I was going to try Muscle Milk but each serving is like 300 calories or something like that, I guess if you're an amazing hulk body builder that's ok but it's too much for me
http://www.vitaminshoppe.com/images/catalog/skus/xn-1026.gif
Mmm...strawberry. It's really good if you mix it with milk, plus that's extra protein, yay! Here's the facts if you're curious:
Supplement Facts
Serving Size 1 SCOOP
Amount Per Serving % Daily Value
Calories 90 N/A*
Calories From Fat 15 N/A*
Total Fat 1.5 Gm 2%
Saturated Fat 1 Gm 5%
Cholesterol 30 Mg 10%
Total Carbohydrate 2 Gm 1%
Dietary Fiber 1 Gm 4%
Sugars 1 Gm N/A*
Protein 17.5 Gm 35%
Vitamin B1 (As Thiamine) 1.13 Mg 75%
Vitamin B2 (As Riboflavin) 1.28 Mg 75%
Vitamin B6 (AS PYRIDOXINE) 1.75 Mg 88%
Vitamin B12 4.5 Mcg 75%
Pantothenic Acid (As Ca Pantothenate) 7.5 Mcg 75%
Calcium 100 Mg 10%
Phosphorus 80 Mg 8%
Magnesium (As Mg Aspartate, Oxide) 100 Mg 25%
Zinc (As Zn Monomethionine, Aspartate) 5 Mg 33%
Sodium 60 Mg 2%
Potassium 90 Mg 3%
And no I don't work for the company I just really like it, lol! ;-)
http://www.vitaminshoppe.com/images/catalog/skus/xn-1026.gif
Mmm...strawberry. It's really good if you mix it with milk, plus that's extra protein, yay! Here's the facts if you're curious:
Supplement Facts
Serving Size 1 SCOOP
Amount Per Serving % Daily Value
Calories 90 N/A*
Calories From Fat 15 N/A*
Total Fat 1.5 Gm 2%
Saturated Fat 1 Gm 5%
Cholesterol 30 Mg 10%
Total Carbohydrate 2 Gm 1%
Dietary Fiber 1 Gm 4%
Sugars 1 Gm N/A*
Protein 17.5 Gm 35%
Vitamin B1 (As Thiamine) 1.13 Mg 75%
Vitamin B2 (As Riboflavin) 1.28 Mg 75%
Vitamin B6 (AS PYRIDOXINE) 1.75 Mg 88%
Vitamin B12 4.5 Mcg 75%
Pantothenic Acid (As Ca Pantothenate) 7.5 Mcg 75%
Calcium 100 Mg 10%
Phosphorus 80 Mg 8%
Magnesium (As Mg Aspartate, Oxide) 100 Mg 25%
Zinc (As Zn Monomethionine, Aspartate) 5 Mg 33%
Sodium 60 Mg 2%
Potassium 90 Mg 3%
And no I don't work for the company I just really like it, lol! ;-)
BerniSimone
Cathlete
Looks good... where do you buy it?
Bernadette
Bernadette
Oh jeez you can get it everywhere. I used to get it at GNC but then I discovered that I can find it online for much cheaper. Just do a google search for Designer Whey and compare prices until you find the best one. BTW it comes in a 12.7 oz can and a 2.1 lb tub, so if you just want to try it out, you can get the can and sample. That's what I did when I wanted to try new flavors, just in case I found them gross (they're not though, but my fav is still strawberry) If you want more info the website is http://www.designerwhey.com. Oh and I forgot it comes in chocolate peanut caramel too but I've never tried that one. I'm happy with it, I've seen good results. I usually drink two scoops mixed with two cups of silk lite vanilla soymilk, but you can do pretty much anything. There are recipes on the website too.
I just ordered a new one that I want to try out. It's called Syntrax nectar. It's supposed to taste good and as you can see it only has 90 calories, no sugar, no carbs with 23g of protein. You can get all these proteins at bodybuilding.com. They have the best prices of anyone out there.
Serving Size: 1 level scoop
Servings Per Container: 36
Amount Per Serving:
Calories 90
-Calories from Fat 0
Total Fat 0
-Saturated Fat 0
Cholesterol <5g 1%
Total Carbs 0g
-Dietary Fiber 0g
-Sugars 0g
Protein 23g 45%
Calcium 160mg 16%
Phosphorus 75mg 8%
Magnesium 20mg 5%
Sodium 60mg 3%
Potassium 120mg 3%
Ingredients:
Promina ultrafiltered and undenatured whey protein isolate (includes beta lactoglobulin, alpha lactoalbumin, glycomacropeptides, immunoglobulin, bovine serum albumin, protease peptone, lactoferrin, lacto peroxidase), citrix acid, natural and artificial flavors, lecithin, aspartame, acesulfame-k, FD&C yellow #5, FD&C blue #1.
Serving Size: 1 level scoop
Servings Per Container: 36
Amount Per Serving:
Calories 90
-Calories from Fat 0
Total Fat 0
-Saturated Fat 0
Cholesterol <5g 1%
Total Carbs 0g
-Dietary Fiber 0g
-Sugars 0g
Protein 23g 45%
Calcium 160mg 16%
Phosphorus 75mg 8%
Magnesium 20mg 5%
Sodium 60mg 3%
Potassium 120mg 3%
Ingredients:
Promina ultrafiltered and undenatured whey protein isolate (includes beta lactoglobulin, alpha lactoalbumin, glycomacropeptides, immunoglobulin, bovine serum albumin, protease peptone, lactoferrin, lacto peroxidase), citrix acid, natural and artificial flavors, lecithin, aspartame, acesulfame-k, FD&C yellow #5, FD&C blue #1.
Wow I checked out http://www.bodybuilding.com, what an amazing site! They have tons of info, and even a special section for women.
Stephanie0523
Cathlete
OK I have a question regarding the protein shakes. I do about an hour of Cathe's workout every day. Usually Bootcamp three times a week, Butts and Guts one or two times a week and the Fit TV Cathe shows the remainder of the week. I eat a Zone bar for lunch. (I love them, so if they are not good for me, don't tell me). But I don't get a lot of additional protein. Should I be drinking the protein shakes after my workout? Or am I not working out enough to need them? Is it really better to drink them at night? Any advice would be wonderful. Thanks!!
kathryn
Cathlete
After working out, within about 90 minutes (some say up to 2 hours, some say as soon as possible), it's best to have a 4-to-1 carbs-to-protein recovery meal, NOT high protein, as too much protein at this time can interfere with glycogen recovery. In fact, more carbs is okay, but protein should be limited to 1/5 of the mix. At least that's what sports nutritionists and athletes (like Brendan Brazier) say, and they should know.
An hour after this recovery meal (which is good to take in the form of a smoothie or shake, as it gets into the system faster) is when to have a higher protein meal.
An hour after this recovery meal (which is good to take in the form of a smoothie or shake, as it gets into the system faster) is when to have a higher protein meal.
deanie
Cathlete
Interesting. After cardio days I have oatmeal (steel cut) but after lifting days I have Kashi Go Lean which has 13g of protein. Then 2 to 3 hours later (every day) I have a high protein mid morning snack. Should I be keeping the snack, but lose the cereal on lifting days, and find a more carb cereal?
TIA
Deanie
TIA
Deanie
gettingfitmom
Cathlete
Kathryn, can you explain the 4 to 1 protein thing? Thanks, Kay
kathryn
Cathlete
>Kathryn, can you explain the 4 to 1 protein thing? Thanks,
>Kay
It means something that contains 4 parts carbs and 1 part protein (4 times as many grams of carbohydrate as grams of protein).
Here's some info from this article (but many other sources say basically the same thing) : http://www.sparkpeople.com/resource/Nutrition_articles.asp?id=627&page=3
"Sports nutritionists recommend that active people eat about 250-300 calories (with a 4:1 ratio of carbs to protein) within 90 minutes after exercising. This breaks down to about 50-60 grams of carbs and 12-15 grams of protein."
>Kay
It means something that contains 4 parts carbs and 1 part protein (4 times as many grams of carbohydrate as grams of protein).
Here's some info from this article (but many other sources say basically the same thing) : http://www.sparkpeople.com/resource/Nutrition_articles.asp?id=627&page=3
"Sports nutritionists recommend that active people eat about 250-300 calories (with a 4:1 ratio of carbs to protein) within 90 minutes after exercising. This breaks down to about 50-60 grams of carbs and 12-15 grams of protein."
kathryn
Cathlete
> Should I be keeping the snack, but
>lose the cereal on lifting days, and find a more carb cereal?
Actually, I'd go for something that is more easily digestible: smoothies are perfect, IMO. And it's easy to tweek the carb-to-protein ratios in them by adding more fruit for carbs (like a ripe banana), putting a scoop of protein powder in for the protein, or choosing different liquids as the base (ie: soy milk has higher protein, rice milk has less, so if you add protein powder to the smoothie, it's best to choose the rice milk to keep the c-to-p ratio).
>lose the cereal on lifting days, and find a more carb cereal?
Actually, I'd go for something that is more easily digestible: smoothies are perfect, IMO. And it's easy to tweek the carb-to-protein ratios in them by adding more fruit for carbs (like a ripe banana), putting a scoop of protein powder in for the protein, or choosing different liquids as the base (ie: soy milk has higher protein, rice milk has less, so if you add protein powder to the smoothie, it's best to choose the rice milk to keep the c-to-p ratio).