Here’s why experts say you might be able to skip that post-workout shake and still see some gains.
For me, it was the advice to always eat protein within 30 minutes of finishing a workout.
Yet, I still kept seeing and hearing it repeated.
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So whats the truth?
Well, it turns out theres some nuance to this piece of nutrition advice.
Before forcing yourself to chug anotherprotein shakeas you leave the gym, here’s the context you should consider.
We need protein in our system to do that.
Our bodies are constantly building proteins and breaking them down.
And when we exercise, that cycle speeds up, explains Dr. Kerksick.
Proteins are comprised of amino acids.
And our body doesn’t store amino acids (like we do with carbohydrates and fat).
So delivering those amino acids in the form of dietary protein helps to replace what’s being lost.
Eating protein (and carbohydrates) after exercise also affects our immune system.
FWIW: Carbohydrates also have an anabolic window.
Its a position he still maintains today.
It’s the overall protein intake for the day which is more important.
Some people might argue it’s eliminated.
Who Might Benefit From Post-Workout Protein?
Arent also points out that most athletes alreadydont eat enoughto meet their energy needs.
Now you’ve created an even greater deficit, she says.
She explains that protein requirements increase as you age.
As of now, its unclear if womens bodies react to post-workout protein differently.
Bottom line: Eating immediate post-workout protein cant hurt.
Arent confirms that there are generally no downsides.
Even if you eat protein a little later than optimal, youll still get the nutrients your body needs.
