Do You Really Need Protein Right After a Workout?
You've probably heard that it's important to eat protein right after working out for muscle repair and recovery. Whether you're swinging by the gym on the way home from work or getting a quick-hit 30 minutes in before your next Zoom call, there's not always time for post-training grub. Not to mention, physical activity releases the appetite-suppressing hormone leptin, while decreasing levels of ghrelin (a hormone that makes you hungry), according to a September 2018 study in Nutrients. You might not even be in the mood to eat right after a sweat session. But are you doing yourself a disservice if you don't replenish with protein?
Why Your Muscles Need Protein
If you're physically active, it's crucial to eat enough protein…daily! Here’s a little science for you. Protein is made of amino acids, which are found throughout the body - these amino acids are the building blocks of protein. When you exercise, you create microscopic tears in your muscle fibers that need to be repaired. Your body uses amino acids to create muscle cells, called myofibrils, which attach to the damaged muscles and not only heal the tiny tears, but also increase the muscle size and overall amount of muscle tissue. Your body needs adequate protein to draw amino acids from.
Does timing of protein after a workout matter?
Recent research shows that your total daily protein intake matters as much, if not more than when you eat. As long as you're meeting your protein needs for the day, you should be OK.
The anabolic (or muscle-building) effect of exercise can last at up to 24 hours post-workout, according to a June 2017 review in the Journal of the International Society for Sports Nutrition (JISSN).
There is a 30- to 60-minute post-workout “anabolic window” that has long been considered the best time to consume a solid dose of protein to improve muscle growth and repair. I call this the ‘window of opportunity’. However, science is now suggesting that the window is more like 4 – 6 hours.
The JISSN review also suggests that the anabolic effect likely diminishes over time. Even though you have all day to refuel with protein in order to stay strong and defined, you might get more bang for your buck if you dig into that chicken Caesar salad or grab a protein shake sooner rather than later — within three hours after exercise, according to the review. And because your body is primed for building muscle for the rest of the day after you work out, you should spread out your protein intake. It’s the best way to nourish and grow your muscles all day long. Eating protein every 3 to 4 hours should be part of what makes up your daily nutrition routine. If you stick to this principle, you’ll always be in that window of opportunity.
How Much Protein Should You Eat?
It depends on your workout and the training cycle you are in. Your protein intake in general should be between 1.4 to 2g of protein per kg of body weight / day. Hypertrophy (muscle building) and strength training cycles require more protein to repair and rebuild muscles compared to conditioning or cardiovascular training. Also, if you’re trying to reduce body fat, more protein would help decrease hunger and preserve muscle mass. Protein will help enhance a toned body while still burning fat. If you’re training, aim for 20 to 40 grams of protein per meal. Protein should make up 10 to 35% of your total daily calorie intake, which gives you some wiggle room.
What Happens if You Don’t Eat Enough Protein?
One of the most unfavorable outcomes is losing muscle mass. To at least maintain the muscle mass you have, you need to be lifting AND consuming enough protein. If either of those is not met, you will lose muscle mass – it’s just a matter of how much. Your body starts to break down your muscles into amino acids to use for energy. Long-term protein deficiency, even with adequate calorie intake, can result in edema, brittle hair and nails, aching muscles and joints and weakened immune response. The immediate affect is going to be most noticeable in your recovery, and in some cases being sore longer than you should be.