Post Workout Protein

[[old] jblamb1401]

I know that eating protein rich foods is good after a workout. Is beef jerky a good source of this protein? The kind I like is 97% fat free and is 9g of protein in like a 1/3cup serving.

[[old] pduck]

The problem with beef jerky is that it's usually very high in sodium. A protein shake made from whey might be a better solution. I often have a whey shake and a glass of grape juice (to get the fast acting carbs) right after my workouts.

[[old] Steve_R]

Mine is whey shake (22g protein) and a handful of grapes. Liquid protein is good because it can be utilized very fast, usually within 30 mins. It could take more than an hour to process solid protein. I agree that if the jerky is high in sodium, you could find better forms. Also make sure you get some simple carbs after a workout as well.

[[old] Janice]

Personally I like peanut butter on wholemeal bread - it's got protein, fat, and carbs. If not that, I find that lean sliced turkey breast or ham is nice.

[[old] starboardrigged1seat]

<!--QuoteBegin-Janice+Feb 27 2005, 06:09 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Janice @ Feb 27 2005, 06:09 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Personally I like peanut butter on wholemeal bread - it's got protein, fat, and carbs. If not that, I find that lean sliced turkey breast or ham is nice. <br /> </td></tr></table><br />Hmmm... Peanut butter is delicious. PB and a sliced banana, or PB and Honey, and a big glass of skim milk. Great post workout snacks.

[[old] DIESEL]

you should avoid fats in your postworkout meals - it slows down absorption of nutrients into the muscles. <br /><br />you should take advantage of the 2-3 postworkout windows by ingesting liquid protein with high-glycemic carbs to stabilize your blood sugar levels and insure that the whey gets into the muscle to begin the recovery process. Whey has been shown to have an absorption rate of about 30-45 minutes into the body - assuming of course there isn't a lot of fat. <br /><br />leave the fats for 2-3 hours post workout.

[[old] starboardrigged1seat]

I suppose an entire box of Lucky Charms, or a party-size back of Sunchips probably and a Guinness probably aren't the best post workout snacks, then either...<br /><!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->you should avoid fats in your postworkout meals - it slows down absorption of nutrients into the muscles. <br /><br />you should take advantage of the 2-3 postworkout windows by ingesting liquid protein with high-glycemic carbs to stabilize your blood sugar levels and insure that the whey gets into the muscle to begin the recovery process. Whey has been shown to have an absorption rate of about 30-45 minutes into the body - assuming of course there isn't a lot of fat. <br /><br />leave the fats for 2-3 hours post workout. </td></tr></table><br />I usually drink diluted gatorade through most of my practices, and only water during really intense erg practices, but always bring a banana or some extra gatorade for immediately after the workout -- the electrolytes and simple carbs help with the rehydration. I've found that I've always recovered the quickest though, when I get something like a PB and Honey sandwhich in my stomach, or a bag of Sunchips in my system within 15 to 30 minutes of practice. I'm also used to twice a day practices and working out throughout the day, so as long as I keep the calories coming, I'm fine.

[[old] DIESEL]

regular Peanut Butter and Sunchips as a postworkout aid? Interesting. <br /><br />How much protein you get in that peanut butter and sunchips compared to something like I posted above ? That's your difference. What's keeping your body from catabolizing its muscle to put back the calories you just smoked erging? <br /><br />Like I said, interesting...

[[old] starboardrigged1seat]

I suppose alot of it comes down to preference and comfort leves. I always make sure I get 50 to 200 calories immediately after a workout in simple carbs (toast and jam, a banana, gatorade, endurox r4, etc). I like getting something more filling in my system shortly after, hence the sandwhiches. I've found that I can get more than enough protein in my normal diet without supplementing with whey, but judging from your size, you've got more stringent protein demands on your diet than I do.<br /><br />Edit: There are 14 grams of protein in one a PB and banana sandwhich on multigrain bread.

[[old] DIESEL]

technically, anything you put in your body after a workout will be used by the body for recovery - it's just in that ridiculously primed state. <br /><br />However, I am arguing that there is a best TYPE of food, and a BEST ratio of carbs/fats/ and proteins that will stimulate BETTER results than just eating the standard sandwich and a banana. <br /><br />for example, I would argue that unless you weigh 130 lbs.. and even then - 14g of proteins immediately post workout is not enough. You should be getting anywhere from 30 - to up to 60 grams if you're over 225 lbs. with anything from 50-100g of carbs depending on weight. Nothing is more efficient in getting that much nutrition into the body quickly than a shake. <br /><br />The only thing I'm saying is give it a try and see if it works for you. I'm not saying don't eat the PB+J, but the timing of when you eat certain foods does have an effect on recovery. <br /><br />peace, <br />D

[[old] starboardrigged1seat]

<!--QuoteBegin-DIESEL+Feb 28 2005, 10:02 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(DIESEL @ Feb 28 2005, 10:02 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->technically, anything you put in your body after a workout will be used by the body for recovery - it's just in that ridiculously primed state.  <br /><br />However, I am arguing that there is a best TYPE of food, and a BEST ratio of carbs/fats/ and proteins that will stimulate BETTER results than just eating the standard sandwich and a banana.  <br /><br />for example, I would argue that unless you weigh 130 lbs.. and even then - 14g of proteins immediately post workout is not enough.  You should be getting anywhere from 30 - to up to 60 grams if you're over 225 lbs. with anything from 50-100g of carbs depending on weight.  Nothing is more efficient in getting that much nutrition into the body quickly than a shake.  <br /><br />The only thing I'm saying is give it a try and see if it works for you.    I'm not saying don't eat the PB+J, but the timing of when you eat certain foods does have an effect on recovery. <br /><br />peace, <br />D <br /> </td></tr></table><br /><br />To each his own. Whey protein is also very expensive (shakes work out to be a little over/under a dollar per shake), and peanut butter has one of the best calorie per price ratio of any "health" food. There are other things to consider when looking at nutrition, price and weight requirements being some of them. I also don't lift weights often (about once every 2 weeks, mostly for fun), and we do a core workout 2x per week that doesn't really leave any residual muscle soreness. Your body burns mostly carbs during high intensity workouts, and carbs and fats during longer rows, so it's important to replace what your body has been burning. There is almost no muscle tearing after hard rowing after a certain level of fitness has been acheived, it is most important to replace what has been spent.

[[old] DIESEL]

Yes, to each his own - I'll argue that whey isn't as expensive as you think. I get 5 lb. tubs for $27. I get much more than 27 shakes out of a tub. <br /><br />When you consider the amount of food you have to eat to get the equivalent amount of carbs and protein that you would in a whey protein shake - it's quite a bargain. <br /><br />I could go and find the studies that show the differences between fat and no-fat in your post workout meals and you'd be amazed. somehow, I don't think it'll make all that much difference. <br /><br />These debates turn out to be so redundant, don't they? <br /><br />take care and erg on, <br /><br />D

[[old] pamcnm]

Diesel,<br />I would be interested in the studies as I am still expeimenting with pre-and post workout meals. I am finding differeences in how I feel are dependent on intensity of the workout, and also time of day. <br />Thanks,

[[old] starboardrigged1seat]

Hey D, <br />What whey protein do you use? When I used to lift alot, I always used to make smoothies with Designer Whey (Vanilla, of course....it's kind of pricey, but overall one of the best, I think). Just curious, I'd like to put some weight on this summer, and I know I can't get enough protein for mass building from my measely lightweight diet.

[[old] DearTabatha]

After my daily cardio workout, I usually make a shake with Whey Protein, Various Fruits, and yogurt. I generally fell less sore later on, too, than when I just eat empty calories or snack food.<br /><br />Tabatha