The process of recovery and readiness for the next physical challenge begins soon after exercise. Make sure that your recovery is aided by the consumption of an adequate amount of high quality protein. Some athletes have the erroneous idea that fat burning will continue at a high rate if they abstain from eating after exercise. Instead it’s important to eat and re-hydrate directly after exercising to create the right internal conditions for optimal physical recovery. Fluid and carb intake is important post-training; however, in particular, it is recommended that athletes and bodybuilders consume about 20 grams of protein post-exercise to create an optimal protein synthesis response and reduced recovery time. As a matter of record, it’s important for healthy individuals involved any kind of sport on a regular basis to consume adequate protein. People that regularly engage in strength and endurance training require more protein than sedentary people. The U.S. government RDA for protein is 0.8 grams per kilogram of body weight per day. It has been shown that a protein intake in the range of 1.4 to 2.0 grams per kilogram of body weight per day is safe for healthy adults, and moreover, consuming this higher amount of protein helps prevent over-training and promotes recovery. In the context of exercise, consuming too little protein may actually lead to a negative nitrogen balance, which leads to greater muscle catabolism and impedes muscle recovery.
The Journal of the International Society of Sports Nutrition recommends consumption of protein in the appropriate range for the type of exercise you engage in: Endurance Athletes: For those training for marathons, triathlons, rowing, cross-country skiing and other endurance sports, consuming in the range of 1.0 to 1.6 grams of protein per kilogram of body weight per day is appropriate. Elite endurance athletes should consume in the upper end of this range. Intermittent-Type Exercise: For athletes who participate in basketball, soccer, martial arts, and other so-called intermittent-exercise sports, daily consumption of approximately 1.4-1.7 grams of protein per kilogram of body weight is appropriate. Strength and Power Athletes: For those engaging in strength and power training, consuming in the range 1.6 to 2.0 grams of protein per kilogram of body weight per day is appropriate. * Body weight in pounds divided by 2.2 = weight in kg. Example: 200 pounds / 2.2 = 90.9 kg Protein Powder Supplements Supplemental protein powders are an ultra-convenient way to supply the protein that athletes and body builders need while training.
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Cytosport Muscle Milk: is a complete protein that supports your protein requirements for bodybuilding and extreme sports. Dymatize Elite Whey A great-tasting, high quality whey protein isolate product-the perfect blend of whey protein concentrates, ion-exchange whey protein and whey peptides. This product is enhanced with a proprietary digestive enzyme blend for superior digestibility. http://invigorate360.com/CategoryID.aspx?SearchParam=muscle%20milk
ABB Pure Pro: A powerhouse product featuring 40 grams of whey protein isolate. Loaded with BCCAs and extremely low in carbohydrates, ABB Pure Pro is the whey protein of choice for great flavor.
Ha! I’ve been vindicated! I’ve been telling my friends for years that I actually do better and notice changes in my body since I started eating a high-protein helathy meal right after working out or having a protein shake after if I have to wait. Thanks for showing that protein is needed after a good workout.
Yeah, the key is protein. I know a lot of people who are so worried about their workout and weight that they totally avoid a good meal after their workout. Too bad they do not realize that they are just harming themselves.
Thanks for the information on determining how many grams of protein need to be consumed per body weight. I’ve seen very little information about this elsewhere and the figures make it easier to plan out meals when working out.
Does Whey protein help a middle distance runner? training about 5-11 km per day and racing 8km? Or does do more harm by potentially producing to much muscle and bulk?
Ross… I would actually stay away from the Whey protiens as a middle distance runner. I mean working on building muscle isn’t all bad, but you don’t want to get too big. You can add more protien to dyour diet, but stay away from anything that will add bulk.
I have to agree with everyone else here, it is great to actually see how much of protien different people need. Most of the canisters simply give a generic formula for how much you need. I’m glad there is someone putting in a little extra time to dig up the right information.