Nutrient timing is a very commonly discussed topic. It includes the strategies involved around eating certain foods at particular times to reach your performance goals.
Drinking a protein shake after gym, for example, is a part of nutrient timing.
Here we discuss this in particular. It’s often seen that 80-90% of gym-going people will be seen shaking their protein shakes in the gym immediately after their workout.
But it’s not necessary to gulp it down instantly.
Previous studies have emphasized the post-workout anabolic window where it is suggested that a limited time exists after training to optimize maximum muscle protein synthesis—generally less than an hour after completion of the exercise.
However, though there is evidence that post-workout protein is important for muscle strength and growth, there is also evidence that pre-workout protein can eliminate the need for immediate post-exercise protein consumption.
The recommended amount of protein to consume surrounding training is 0.4-0.5 g/kg of lean body mass. For most individuals, 20-40 grams of protein spread throughout the day is adequate.
These needs can be met by consuming one serving of whey protein, four ounces of animal protein, or one cup of mixed plant proteins, such as rice and beans.
Overall, the evidence suggests that the anabolic window may not be as small as we thought.
The only time that post-workout nutrition is very important is when training is performed in the fasted state.
If a pre-workout meal is consumed, post-workout nutrition does not need to occur as soon as you re-rack your weights.
Though nutrient timing is important in some cases, total daily protein intake is equally important to muscular health.
Nonetheless, there is little to no risk in consuming a protein shake immediately after a workout if daily protein intake is still in the acceptable range, so if you enjoy a shake post-workout, consume it, but for the taste and enjoyment of it rather than the perceived health benefits.
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