Several studies indicate that consuming a high protein treat after a hard day’s weight training is perfect for overall physique and strength gains because somehow our cells are more permeable to nourishment after being exposed to shock or stress – which is what a “work-out” is if one takes it seriously. However if you don’t take your training seriously then you can stop reading now as I doubt that it would make any difference whether or not you consume anything after your “work-out”.
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Maybe if we could just turn water into protein shake, we wouldn’t have to think about this shit do we?
But the question here is how much is enough? What if I take 10 or 50 or 60? What if I take 100 grams of protein! Maybe my gains will be better – So if I spend half my savings on protein my gains will skyrocket!
Hold up there!
While I myself usually take 5-6 whole eggs or 3 scoops of whey (because 1 scoop tastes like crap on most solutions – I like mine more viscous) and I have to say that doing this has worked well for me ever since, why don’t we first take a look at a certain study which answered that question exactly and guess what – they used:
YES! Whole egg protein! Such a relief; usually studies like these are sponsored by protein supplement who wish to promote their brand new whey protein “breakthrough” –look, whey is good, I know (I use it!) but no amount of “breakthrough” is gonna make any remarkable difference!
BTW, here are two of the whey protein products I use – for me their cheap and they are worth every cent:Follow @AboutLifting
What this study did was basically make the subjects perform a certain leg training regimen then they made them consume randomized drinks that contained 0, 5, 10, 20, or 40 grams of whole egg protein and the results were that the 20grams was the optimal dose to stimulate muscle protein synthesis. See for yourself:
Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. (study)
The anabolic effect of resistance exercise is enhanced by the provision of dietary protein.
We aimed to determine the ingested protein dose response of muscle (MPS) and albumin protein synthesis (APS) after resistance exercise. In addition, we measured the phosphorylation of candidate signaling proteins thought to regulate acute changes in MPS.
Six healthy young men reported to the laboratory on 5 separate occasions to perform an intense bout of leg-based resistance exercise. After exercise, participants consumed, in a randomized order, drinks containing 0, 5, 10, 20, or 40 g whole egg protein. Protein synthesis and whole-body leucine oxidation were measured over 4 h after exercise by a primed constant infusion of [1-(13)C]leucine.
MPS displayed a dose response to dietary protein ingestion and was maximally stimulated at 20 g. The phosphorylation of ribosomal protein S6 kinase (Thr(389)), ribosomal protein S6 (Ser(240/244)), and the epsilon-subunit of eukaryotic initiation factor 2B (Ser(539)) were unaffected by protein ingestion. APS increased in a dose-dependent manner and also reached a plateau at 20 g ingested protein. Leucine oxidation was significantly increased after 20 and 40 g protein were ingested.
Ingestion of 20 g intact protein is sufficient to maximally stimulate MPS and APS after resistance exercise. Phosphorylation of candidate signaling proteins was not enhanced with any dose of protein ingested, which suggested that the stimulation of MPS after resistance exercise may be related to amino acid availability. Finally, dietary protein consumed after exercise in excess of the rate at which it can be incorporated into tissue protein stimulates irreversible oxidation.
So there you have it! You don’t need to force yourself to consume too much protein post workout! 20 will do but IMO if you want more and you will feel better – why the hell no! Anyways post training window is a “refreshment” phase – it’s your reward, make it comfortable and chill – if it will take 3 or 5 scoops for you to feel fulfilled, then by all means go for it! If you want to take a high carb drink or a hot coffee post-training then do so by all means! Believe me, fulfilling what your starving and aching body is craving for at this state will produce more net gains for you than any scientific study could since your mind usually signals you just what your recovering body needs.
*In retrospect my 6 whole eggs equate to 30 grams of protein (more or less) and my 3 scoops of whey equate to 75 grams of protein – this is way too much but hey, it’s just my thing.
But when it comes down to it, especially for those who want to get the most bang for their buck on whey, this is a great news – since most single servings of supplements these days are usually above 20 grams. That means that a scoop will do and this will make sure that the tube you just bought will go a long way.
What if I take whey and not eggs, will this study still apply?
Worry not, other previous studies have had the same outcome and they used whey protein (and some even used meat). And to be honest there should be no reason why this should be any different. This should only mean that eggs are indeed proven to work the same as whey. So like what we always say, eat your eggs, A-Lifters!