How much protein should you consume after your workout? I've heard so many different answers to this commonly asked question that I decided I should do some research and get to the bottom of this!
The paper that I consulted is a review of 146 current journal articles on proper fueling for athletes and people who work out regularly, titled "Nutrition and Athletic Performance". The full pdf can be accessed through the Dietitian’s of Canada website.
According to multiple studies conducted on protein intake the average active person requires 0.8 g/kg body weight of protein per day, which is the current Recommended Dietary Allowance (RDA) for healthy individuals. Knowing this calculation can assist you in properly planning your protein intake for the day based on your current weight. This example calculation is for an individual weighing 65kg: 0.8g x 65kg = 52g of protein per day.
Simply plug in your weight in kilograms and multiply by 0.8 to figure out your optimum protein intake! For endurance athletes, studies recommend a slightly elevated intake of protein of 1.2-1.4g/kg/day. According to this review paper, "an increase in protein oxidation during endurance exercise, coupled with nitrogen balance studies, provides the basis for recommending increased protein intakes for recovery from intense endurance training". Make sure to get a good balance of protein, fats and carbohydrates throughout the day too. The ratio you should aim for is: 40-60% of your calories from carbohydrates, 20-30% from fat and 10-15% from protein.
Proper carbohydrate consumption is of particular importance as carbohydrates spare the breakdown of amino acids during exercise and assist in meeting energy needs for active individuals.
According to the article, strength training athletes also require protein intake higher than the RDA because "additional protein, essential amino acids in particular, [are] needed along with sufficient energy to support muscle growth. This is particularly true in the early phase of strength training when the most significant gains in muscle size occurs. The amount of protein needed to maintain muscle mass may be lower for individuals who routinely resistance train due to more efficient protein utilization. Recommended protein intakes for strength-trained athletes range from approximately 1.2 to 1.7 g/kg/day".
This means that if you have been strength training for many years your body will naturally become more efficient at utilizing protein to repair your muscles after a workout! Another perk to exercising regularly - your body begins to burn fat more quickly, which means higher rates of weight loss!
Protein and amino acid supplements are routinely used by a wide range of people. I have always wondered exactly how beneficial these supplements are as there have been mixed reviews in the media. Supplementation with protein powders and amino acid supplements may be beneficial in aiding in recovery from strenuous exercise, but have shown no benefits in actually giving you a better workout - so save your protein shake for after your workout. The benefits on muscle recovery are most clearly seen if you supplement within 30 minutes after you hit the gym. This being said, there are no benefits to over supplementing. If you exceed the amount of protein your body needs for that day then you will simply excrete it! To continue with the theme of supplementation, the next post in the Nutrition and Exercise series will be a review of specific sports aids such as creatine, caffeine and sports drinks. So until then, your homework for today is to calculate your optimum daily protein intake and to keep on reading for some great tips on how to maximize your next workout!
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