Question asked by Missy Reece 1623 days ago

Post workout protein.

Just wondering what you all do for post workout snacks? Everyone seems to be doing protein shakes and I never do. I make sure I try to get some sort of protein after I exercise but I don't do the powders. I am about to add Insanity to my personal workouts and I won't buy the Shakeology due to both the price and the fact that I would prefer sticking to something more natural if that makes sense. Honestly I stay away from a lot of the health food aisle and eat mostly fruits and veggies for snacks, but what do the rest of you do? Do you do protein powders? Do you suggest them? What are your feelings on them or other "recovery" foods/shakes?


Answers (7)

Answered by Mike Bracko 1623 days ago
Missy, 2 words - "Chocolate Milk!!" One of the best "recovery" foods/drinks. Low-fat chocolate milk = 4:1 CHO:PRO ratio. Fluid and sodium to aid in post-workout recovery. I totally agree with you about not buying expensive shakes or powders. And research shows they are no more beneficial than chocolate milk or other protein-Carb snacks.
But, there's more . . . Position stand - International Society of Sports Nutrition Nutrient Timing (Kerksick, et al., 2008).
6 – 20 grams of PRO and 30 – 40 grams of high-glycemic CHO within 3 hours after exercise significantly stimulates muscle protein synthesis.
I usually have some kind of protein/CHO snack. And sometimes chocolate milk. But will always tell my clients (mainly hockey players) to drink chocolate milk.
Mike Bracko

Answered by Martin Petrofes 1623 days ago
Protein powders are a very convenient way to go for a lot of people. Let's face it, most are so easy and now most mix very well with water so you don't need to premix before you leave the house, etc. I don't like to use powders, but do for convenience. I forget to premake my post meal just like everyone else and having little premeasured servings ready to grab or even dumping a scoop in a zip lock is my stand by.

When I remember to do it, I make a quick batch of quinoa (very high protein and lots of other good stuff) to work as the base. Then I add some other variable ingredients like walnuts, other nuts, peanut butter (I like peanut butter almost as much now as when I was a kid), apple chunks, blueberries, etc. I mash it all together and kind form it into a bar shape and just stick them in the fridge. If I have them ready, I can just grab one. I figured out the quantities a long time ago. Now I just throw it together from memory in big bowl and then divide it up into six bars a batch. That gets me through the days that I don't have time to fix a real sit down meal right after a work out for about a 5 days. And I can add quinoa to almost anything I want without changing the taste or texture too much.

I do a lot of label reading to make sure that I combine the protein and carbs into at least a 1 to 3 ratio (protein/carbs), but 1 to 4 is optimal according to the lastest research. But that is a lot of carbs and a lot to eat right after a workout.

I never really liked milk. It is kind of weird if you think about it. I mean who was the first person to look at a cow and think "Mmmmm, that looks tasty". It just seems so unnatural. And since I haven't had milk since I was a kid (mostly in cereal), I can no longer digest it without getting seriously messed up. I know this from a few unintentional times of it being subbed for another ingredient (like coconut milk) without my knowing it. So, if you can lose your ability to digest it, is really supposed to be something you should drink. But if you like milk, I say go for it.
Answered by Missy Reece 1622 days ago
Thank you for the answers guys! And the quinoa balls sound pretty good! Yes, I haven't actually drank milk since I had my second child. I stick to mostly almond or coconut milk. Does anyone know if they have the same protein content as regular milk?
Answered by Christine Hales 1621 days ago
Hi Missy,

I also hear many people who use the protein powder and do shakes after a workout. I personally like to eat real food instead of drinking it, although I do use protein powder once in a while to add to breakfast smoothies.

I prefer things like hard boiled eggs, Greek yogurt w/berries, nut butter w/apple, turkey w/ veggies--things like that. I combine a little carbohydrate with my protein.

Also, to answer your question about the protein in regular milk almond/coconut milk--I have both in my fridge and regular milk has 8g or protein for 1 cup. I have a combination almond/coconut milk, and that has 1g of protein for 1 cup. :)

Hope this helps.

Answered by Mike Hudson 1620 days ago
I like the Tru Moo Chocolate Milk. they have a Protein Plus version that has 25g of Protein per bottle, the single serve bottles are actually two servings or 16oz. It is 1% milk fat and has less sugar than other most other Chocolate Milk products, and comes in vanilla too. I use protein shakes as a supplement at times but my go to post workout is Chocolate Milk for post workout nutrition and studies and personal experience seem to indicate it is especially beneficial if another exercise session or high intensity activity is to be conducted in the same day.
A banana and a glass of milk (2% or less) and a glass of water is what I do. What the exercised muscles really need is glycogen and water replenishment. Critical is the need to hydrate. If your workout was quite vigorous, a lot of water was lost. It takes nearly 3 grams of water to store a gram of glycogen. So, don't forget post-exercise hydration.

Take care.
Answered by Danny Desalvo 901 days ago
A natural post workout snack, well, ideally a MEAL is the way to go. This is the best time to consume nutrients as the body is in a catabolic (breakdown) state and must be shifted into anabolic (build-up) state for promoting lean muscle and losing fat.
Here's a go to:
cook some white basamti rice and sautee some veggies with balsamic vinegar, salt pepper and oregano. Mix it in a small tupperware. This gives you the simple, quick digesting carbs you need as well as fiber from the veggies.
Add some sliced chicken breasts to it, or enjoy a whey protein shake after the rice as a "dessert"

Keep up the hard work
p.s. my favorite part of the workout is the after workout meal =)

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