Protein question- kathryn and others....

[butterflygurl]

I recently read a post asking about using protein shakes post workout. I have been doing that for some time. However, kathryn responded that one should take the protein shake in 20 min post workout and eat a high protein meal w/in two hours after that. I have two questions:

1. Why w/in 20 min. please share where you got this info I am really interested- it usually takes me about 40 min to get it in post workout.

2. Suggestions on high protein meals- esp. breakfast meals since I do most of my workouts EARLY in the morning- like 5AM.

TIA!!!

 

[kathryn]

I actually didn't recommend a protein shake within 20 minutes, but a recovery feeding (shake or smoothie) with a 4-to-1 carb-to-protein ratio. This is the standard recommendation that sports nutritionists give for macronutrients post-workout. Your body needs to replenish glycogen (sugar) to go from a catabolic (breaking down) to an anabolic (building up) state. Then within a few hours after that, take a higher protein meal.

20 minutes was just shorthand for "as soon as possible." 40 minutes would be just fine. It's just that the sooner you replenish, the sooner you can get back into anabolic mode.

Here is an excerpt from one article on eating for recovery (page 2 of the article): http://www.sparkpeople.com/resource/Nutrition_articles.asp?id=627&page=4
"Action Step: Eat a good post-exercise meal. 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."

Brendan Brazier's "The Thrive Diet and Lifestyle" gives a good breakdown of what types of nutrients to get in at what time, and for different types of workouts (endurance cardio vs. weight training, for example).

 

[butterflygurl]

Thanks a bunch Kathryn!!! I will check out the website now and the book this asap!