Research out of Norway this past October at the 8th International Conference on Strength and Training shows what you should be consuming after your workouts.
We have known for years that the combination of strength training and protein consumption are proven for muscle building and fat loss. Intense muscle contraction sends a signal to the brain to activate anabolic pathways for muscle building. This is why both high-intensity workouts and fast consumption of protein post-workout are highly important for improving your muscle-to-fat ratios.
The research shows that you should consume your protein supplement within 30-45 minutes after your workout for optimal results. The optimal dose appears to be 20 to 25 grams of protein with 10 grams coming from high-quality branch chain amino acids (BCAAs). These enhance protein synthesis for up to 24 hours after the workout, thus making soy and other protein sources much more inferior.
BCAAs are best found in dairy protein sources like whey protein. Whey protein is the fastest protein source absorbed by men, women, and older individuals. Those who are highly stressed will have an added benefit from a protein source high in L-glutamine or by adding an L-glutamine supplement. L-glutamine is a nutrient that the body highly depends upon during times of high stress or during attacks on the immune system.
Particularly women will benefit from taking whey protein when they couple it with a diet that is carb restricted. The studied diet resembles our LivFit program in that it is approximately 30% protein, 30% fat, and 40% low-glycemic carbohydrates. A goal of 1.6g/kg of body weight of protein per day is ideal—thats 108g for an average 150 pound person.
A before-bedtime snack of protein could be acceptable for most people. Good examples would be your choice of a whey protein shake, 4 tablespoons of almonds or 2 tablespoons of almond butter, 1/4 cup of canned salmon, 2 boiled eggs, or 4 tablespoons of peanuts.
Like always this study shows a lifestyle of diet and exercise to be the best things for looking and feeling your best. Combine these with a supercharged nervous system from a well adjusted spine, and you will be on your way to becoming optimally healthy in the New Year!
If you are ready to start down the path to optimal health and wellness with chiropractic, give us a call at 540.344.1055. We help men, women, and children in Roanoke, Salem, Vinton, Botetourt County, Franklin County and all of Southwest Virginia reach optimal health the natural way.
References:
Josse, A. Increased Consumption of Dairy Protein During Diet-and-Exercise-Induced Weight Loss Promotes Fat Mass Loss and Lean Mass Gain in Overweight and Obese Premenopausal Women. The Journal of Nutrition. 2011. 141, 1626-1634
Phillips, Stuart. Protein Supplementation and Resistance Exercise in Determination of Hypertrophy. Eighth International Conference on Strength Training. Oslo, Norway October 2012.
