Hi, this is Ivana Chapman helping you get fit healthy and strong at any age.
In this video, I’m going to discuss, do you need to use protein shakes post-workout?
and I’m going to tell you what I personally do as well.
Protein Shakes At The Gym
Now this is one of those things you’ll often see at the gym.
People will finish their last set of weight training and they will chug down some protein and a plastic cup.
Where does this come back to? What is this about?
The Anabolic Window
We used to believe that there was an anabolic window.
Directly after the workout (within an hour) that you needed to take in protein in order for your muscles to adequately recover and then be able to build. So if you weren’t taking in protein as quickly as possible, then you were missing out on the chance to build muscle from that workout.
Later research has sort of shown that it doesn’t actually matter what you have directly after your workout.
As long as you have enough protein over the course of your day, because your muscles are refueling and getting whatever they need over the many hours after your workout.
If you finish a heavy weight training workout, and then you walk away and don’t have any protein. You’re waiting a couple of hours before you have a normal meal. And hopefully your normal meal will include some protein anyway.
You might be having chicken or fish or some lean red meat, or you might have some other things that you’d like to have (that are protein sources) afterwards.
How Much Protein Do You Need?
So how much protein do you actually need? Well, I tend to recommend the 0.7 to one gram of protein per pound of body weight. So if you weigh 170 pounds, you would have up to 170 grams of protein per day. Beyond that, you’re not going to get more in terms of muscle building protein is involved in a lot of functions within your body.
So obviously muscle growth, repair, and recovery, but it’s also involved in your immune system and your digestion. If you’re not getting enough protein in order to meet those other functions, then your body’s not going to be able to use that protein in order to help your muscles grow.
Why Is Whey Protein Often Recommended For Protein Shakes?
Certain sources of protein are very quickly and easily absorbed.
So whey protein isolate in particular is very quickly absorbed. Your body is utilizing it right away, but it seems that that doesn’t matter. As long as overall, you ever have the right amount of protein on a consistent basis.
However, it is very convenient to just have a protein shake immediately after your workout. So you can throw back 30 to 40 grams of protein and just a little tumbler with water. That’s really easy. And then you can give yourself an hour or two hours before you have your actual meal, which again can contain protein.
Why I Use Protein Shakes Post Workout
I often find it hard to get in enough protein because I don’t eat red meat and I’m only eating sort of chicken and fish and dairy products. So lately I’ve been blending up my protein shake at home just because of that’s where I’m working out and I’ve already kind of mixed it in there. This is whey protein isolate. I just use a completely plain one because I have a sensitive digestion. So I don’t like to have any sweeteners in it.
My husband does. So he uses a vanilla or a chocolate one, and that’s totally fine if it doesn’t upset your stomach. No problem today, I’ll fix strawberries. So I’m blending it up with strawberries as well.
I just like how this is a quick and easy way to add some protein to my day.
Protein Shakes For Breakfast
For some people, they like it for breakfast because they can’t be bothered to cook anything or to have anything too heavy. So it’s a good way of having protein in the morning as well.
Protein shakes are an easy, convenient way of having a decent amount of protein and having it quickly.
It doesn’t fill me up that much. And then I can kind of move on and have my regular meal afterwards.
I do recommend it for my clients who are struggling to get enough protein. If that protein shake immediately after your workout helps you get in the protein that you need. And also helps you to reduce your caloric intake at the next meal…you’re going to reduce your caloric intake overall, and you’re going to be adjusting your macro.
So your protein is a little bit higher. Both of those things will help you to achieve weight loss.
Protein Shakes & Muscle Building
If your primary goal is to build muscle and you’re reasonably lean, then you just want to get in those extra calories, that extra protein, as often as you can burn someone who is trying to lose weight, and at the same time, probably build a little muscle, maybe some recomposition, that protein shake can help you adjust your macros in a positive way. There’s no harm in having a protein shake after a workout and there’s potential benefit. So why not? This one tastes pretty good too. If you put some strawberries in it.
Hope that works for you. Please leave a comment if you have any questions.