Q and A: Protein After Workouts
November 21, 2008 by Kelly Turner
Filed under Fitness
Sarah asked on this post:
I am curious about the protein thing. I am a vegetarian, and I have read over and over again (and completely believe!) that most people eat too much protein. However, I have also read and heard from my trainer that if you are in a period of trying to intensely gain muscle you should supplement with protein during the hour after your strength workout for optimal results. My trainer pointed out that I shouldn’t be ADDING protein to my daily diet at this time; just making sure I HAVE some of the protein from my daily eating plan at this time. In your opinion, is this a more correct way of looking at it, or is her advice still off? Is there anything else I can do to make sure that my weight training efforts are paying off to the full extent (considering it is my least favorite workout element and I only do it for my appearance and osteoporosis prevention?) I love cardio and I really enjoy yoga, but my trainer said that yoga is not sufficient weight bearing exercise for osteoporosis prevention and will not give me the defined muscle appearance that I want. I like my current weight plan and have seen results with it. What is your take on this?
To quickly answer your question- this is fine advice. I don’t think its entirely necessary, but as long as you aren’t adding protein you are fine. Think about it: all protein does is repair your muscles. Calcium makes your bones strong, but you don’t eat more of it after you break a bone to heal it faster, do you? You have a certain amoutn fo calcium you should get every day, and as long as you get that, your bones will heal fine on their own. Your body is smart- it knows to use protein when it needs it- it doesn’t expedite protein through the digestive tract because you just worked out. I also agree with her stance on yoga and strength training, so it looks like you found yourself a good trainer ;)
To add my stance on protein as a whole to the mix, I’m going to plagiarize myself and repost an old post I did on protein on my old blog:
Orginally posted on www.everygymsnightmare.com
Chandra asked a question that was kind of fitting for yesterday.
I have a question (sorry if you’ve answered this before, but I don’t remember it if you have) – I know you’re not a supplement pusher by any means, but what do you think about protein drinks/shakes? I have this one, which isn’t a meal replacement and not high cal, which I like – I was just wondering what your input was on the subject. Thanks in advance, get well soon!
I sort of have answered this before, but not really. I have talked about protein and how people often eat too much, even before they use their protein powders and eat their protein bars. rarely does anyone need to make an extra effort to get more protein in their diets, but it does happen.
Protein builds and repairs muscle tissue, it does not provide energy. (unless it has to, if carbs are lacking)
First, find out how much protein you need in a day. It is recommended that adults get 0.8-1 gram of protien per kilogram of body weight. To find out your body weight in kilograms, take your weight in pounds and divide that by 2.2.
Just as a reference, there are:
- 8 grams of protein in 1 cup of milk
- 7 grams in 1 egg
- 32 grams in 2 slices of pizza
- 24 grams in about 1/2 a can of tuna
- 30 grams in 1 chicken breast
So you can see how easy it is to go over your requirements.
So whats the big deal if you go over? Its not really a huge deal, but just like anything you eat in excess, that extra will be stored as fat. An extremely high protein diet, like atkins, can dangerous.
Too much protein, aside from the extra turning to fat, can lead to dehydration loss of calcium and puts unnecessary stress on the kidneys and liver. High protein diets, from natural sources, also mean you are consuming a lot of fat, usually saturated, if it consumed through meat.
I believe it is always better to get your nutrients from natural sources. That way, you will recieve other vitamins and minerals as well.
Some people do have trouble getting that protein though. vegetarians or vegans that are very stringent with their eating can be missing out on protein, and people that just plain aren’t meat eaters.
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Hey Kelly,
Thanks for the post!!
All the Best,
Andrew R
Hi Kelly,
I know that you’re a certified personal trainer and that makes you qualified to give fitness advice, but do you have any type of nutritionist/dietitian credentials? Where are you getting your information about the adverse effects of protein?
good advice……I still think the old saying everything in moderation will do in most situations…..protein included! Should I be eating that much for my body weight at my current weight…….still 70 lbs over? Or should I use my goal weight for the protein guide?
great advice! i agree that too many people are getting too much protein and its more about the day as a whole, not just before and after.
Thank you so much for this post! I didn’t know the formula for figuring out how much protein is “normal.”
Since one of my favorite lunches is a big old veggie salad, protein powder stirred into yogurt is good for an afternoon snack and a way to make sure I don’t land too far under my daily needs, but it’s nice to know I don’t have to start sprinkling my tuna with it. :)
Maggie- I didnt give any adverse effects of protein, i gave the adverse effects of TOO MUCH protein, and as a personal trainer you have to take nutrition courses as well. However, all the information I gave is common knowledge- anything you would find in a dietetics book or medical journal. I quote sources if you like, more specifically from the American Council on Exercise, which is who i got my certification through.
Annette- your current weight. You have to eat for the body you have right now. Even though you may want it to change, you still have to give it what it needs in the meantine :)
Teenage Veg Head- yup it goes right back to what I feel like I repeat on here about a million times a day: don’t over think it.
Cammy- No problem! People have this idea that the more protein the better, but just like anything else, there are limits. and i never thought of putting protein powder in yogurt- does it taste good? I actually like the the chalky taste of protein powder as weird as it sounds.
Excellent content and style…keep up the good work!
great write-up, Kelly :o)
thank you for this!!! i’m loving that you’re on my blogroll now b/c i’m instantly alerted when there’s a new post to read:)
This is a complicated subject. I’m off the opinion that I don’t eat enough protein and prefer to get one scoop of protein powder in something everyday. I’ve read a lot on Hammer Nutrition’s site about protein and also on the Daily Apple and he says one gram of protein per pound of body fat?
Rachel- Im not sure where they got their numbers, but the only thing i can say is the equation i stated above, about .8-1 gram protein per kilogram of bodyweight is the only equation i have ever found by any reputable sources (American Council on Exercise, USDA, etc.) Eating a gram per pound of body weight would put you at about double what the experts say.
I seem to be much calmer and focused after a yoga session. I can deal with what life throws at me much easier when my mind can fully comprehend the situation, instead of the mess of jumbled thoughts I normally have. I am getting yoga packages for some fmily members for Christmas so they can all experience the OM for themselves.
oops. above comment ws supposed to be on the previous post. Guess I need some yoga and a little protein too. :)
thorough and consise answer.
I lead my life in do as kelly says not as *I* do :)
I know I probably get too much protein…..
You know how much I agree with you about all of this:)
Calcium is the one thing which I know that I really lack. Most other nutrients I get the right amounts of without too much effort, but I have to consciously try to get in more calcium. So I have started getting yogurt again- its ridiculously expensive because its organic but its the ONLY plain yogurt I can find at the store that is just milk and bacteria cultures. I hate how there’s so much crap in most of our food…