Timing of Protein Intake

Discussion in 'Diet and Nutrition' started by Mitch, Aug 4, 2017.

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  1. Mitch

    Mitch Double-Digit Post Count

    Hey everybody, been doing S&S for 3 months now. Love it. I typically have a protein drink with 40g of protein almost immediately after each training session, though about one in five times I'll have a bowl of Icelandic yogurt when I get home about 30 minutes later, which has 28g of protein.

    I've read that for hypertrophic stuff, it's best to have a lot of protein within 30 minutes of working out.

    Is that true for non-hypertrophic training like kettlebells? Or does it not matter?

    I'm not interested in adding mass at all, but I'm definitely interested in staying as strong as possible, and gaining strength as steadily as possible.

    Thanks for your thoughts!
     
  2. pet'

    pet' Strong, Powerful, Explosively Athletic Member of the Forum

    Hello,

    @Mitch
    Some proteins are absorbed very fast, some others need more time. So this is not really the quantity of proteines you take that matters, but the absorption speed of your body. Knowing that, adding fibers or fat slow down digestion process, so protein absorption. In all cases, after a training session, muscles need proteins, so absoprtion will be accelerated, even if you take "long absorption" protein.

    In general, a slow absorption is about 5gr per hour (in an empty stomach)

    - Casein needs time (4 - 5gr need about 7 -8h)
    - Whey is pretty fast (8 - 10gr per hour). 30g of way, taken with a meal or other nutrient will be slower (a few hours) though

    In terms of "real food", eggs have a fast absorption (about1.5gr per hour), almond butter, mackerls, organic beef (non fat parts of the beef), sesame, spirulina. Chicken, turkey, salmon, tuna, have a "medium speed absorption". Dairy a slower one.

    30 minutes is some kind of window when depleted muscle are more insuline sensitive. Then, taking some carbs + fast proteins may be interesting. For instance, I train in the morning, so I take some eggs (fast), chicken (medium), dairy (slow). That way, I can get a linear intake.

    BCAAs may also help you to recover.

    Kind regards,

    Pet'
     
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  3. Marc

    Marc Helping Make Others Stronger

    Protein timing is not that relevant. That 30min anabolic window nonsense is bro science. Just make sure, you get in your nutrients in a 24h window.
     
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  4. North Coast Miller

    North Coast Miller Strong Member of the Forum

    The science is not clear on this one. Most studies have concluded the 30 minute window is not important at all while some have shown a slight difference.

    When training hard I like to get some protein just before I go to bed, that feels like it does the most good but probably very little science behind it. Otherwise I tend to eat some form of recovery meal - usually a homebrew protein shake within an hour or so, but that's mostly due to hunger.
     
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  5. MattM

    MattM SFG1 Certified Instructor

    Nobody knows. Seriously, nobody knows.

    But if you have a choice of protein immediately after training vs an hour later, I would choose immediately after just in case it does matter.
     
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  6. pet'

    pet' Strong, Powerful, Explosively Athletic Member of the Forum

  7. Mitch

    Mitch Double-Digit Post Count

    pet' likes this.
  8. Marc

    Marc Helping Make Others Stronger

    Obviously there is nothing wrong with having a protein shake post-training. But note that you do not have to get in protein immediately after. Even if you get your meal a few hours later will not hurt your progress!
     
  9. pet'

    pet' Strong, Powerful, Explosively Athletic Member of the Forum

    Hello,

    +1 @Marc 's post. Additional proteins can help you to recover a little faster and / or build muscle too. They can also be interesting if you can not reach your minimum dose during the day. For instance, depending on the training volume I have, or the type of session I do, some additional proteins help me to recover better. However, you can perfectly get the amount with "real food".

    Here are some stuff about Sandow's diet. It finally was pretty simple...but efficient - at least - for him:
    Eat like a Sandow!
    Sandow Wisdom – Nutrition | Physical Culturist

    Then, it will be out of the OP but, sleep and bath may help to recover too.
    Sandow Wisdom – Sleep | Physical Culturist
    Sandow Wisdom – Cold Baths and Showers | Physical Culturist

    Kind regards,

    Pet'
     
    Marc likes this.
  10. Marc

    Marc Helping Make Others Stronger

    Protein is def important for strength training folks but 0,8-1g per lbs of bodyweight/ 1,8-2,2 per kg is plenty.
     
    Mitch likes this.
  11. Zack

    Zack Triple-Digit Post Count Certified Instructor

    Over the long term, your protein timing will make a near-negligible difference on your results. Keep up the good work!
     
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  12. Mitch

    Mitch Double-Digit Post Count

    Thanks all, once again. Love Marc's term -- "Bro Science" -- I'm stealing that.


    Frankly, after a good training session, I'm one of those people who has no appetite for as much as an hour. It's a big relief to hear the difference that timing makes is negligible in the long haul.

    I'm getting about 70 grams a day, sometimes a bit more. I'm going to up that a touch, without fretting about getting it all within the "metabolic window" of Bro Science fame.
     
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  13. HUNTER1313

    HUNTER1313 Strong Member of the Forum

    I just read a whole forum from Iron Addict. He/they talked about a modified warror diet. They were having 2-3 protein shakes during the undereating phase. Some gravitated to 1-2 shakes. They all reported great results. Some were having bcaa too.
    For what it's worth, I also read an article this weekend that was saying for older guys three servings of protein a day was better than just two for strength and muscle gain/retention as they got older.
     
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