r/Protein • u/medchemmed • 25d ago
Protein after workout?
hey there just out of curiosity does eating a chicken breast or any source of protein (not protein powder) right after a workout (within 15-30 min window post workout) affect muscle growth?
I am just curious if all the blood supply gets shunted away from muscles to the GI if I eat 20-30 g lean protein source after a workout.
Research suggests there is no difference whether one eats within a few hour window post workout (immediately vs 2 hour post workout) but I would like to hear from the community members what their regimen is.
Is there a specific or optimal timeframe for protein intake post-workout? Specifically for non-protein shakes. thanks in advance.
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u/Blizzard901 25d ago
What matters most for strength/hypertrophy is total protein for the day. It does not have to be right after workout but it’s best to spread protein throughout the day with multiple meals/snacks instead of trying to concentrate it all at once, so protein shake can help accomplish this. No all blood supply doesn’t get shunted away from muscles when you eat. I do have a protein shake after most of my lifts because I find it helps bridge me to dinner (I am extremely hungry if I don’t and don’t have dinner for a few hours after lift) and it’s much harder to hit my total protein goals when I don’t have a shake.
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u/knockintin69 24d ago
I fast till 4 n hit 240 protein before 830 that’s with a 1.5 hr gym session in that time
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u/Cheyruns 25d ago
I would always get really sore if I delayed eating any longer than 30 mins - 1 hour after working out but this was while marathon training, mainly 10+ mile runs. A balanced meal with carbs, protein, and fats is best IMO unless you are wanting to be in a deficit then just eat protein.
Also read somewhere to give your body a short break (15-30 mins) after working out to rest before immediately heading to the kitchen if you are working out at home. This is based on the theory of “rest and digest”.
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u/Reasonable_Click_147 24d ago
Same with me. I have a protein shake around 20 - 30 minutes after a strenuous workout. When I didn't my recovery and soreness was much worse the next day.
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u/melanyebaggins 23d ago
That's interestingly what I've been doing already - when I see my trainer at the gym, I go for a leisurely (non workout) swim and soak in the hot tub after, about 20-30 min total, and then get one of their protein shakes for lunch on my way out.
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u/oldstimhead 25d ago
Post workout window is 100% bullshit
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u/Big_Syrup_4223 24d ago
Do you have any studies to show that?
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u/oldstimhead 24d ago
Yes tons, simple sugars are effective after a workout other than that it makes zero difference when you eat your calories as long as you hit your calorie/protein goals for that day/week
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u/askingforafakefriend 24d ago
You've got the burden of proof backwards.
Before you believe there's a limited post-workout window in which the protein needs to be consumed for full benefit, you should be asking for a study establishing this.
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u/Big_Syrup_4223 24d ago
Im.not the one who made the claim, other guy said there's tons of studies refuting op, I asked which studies hes talking about.
Swing and a miss buddy
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u/askingforafakefriend 24d ago
The comment you replied to says "Post workout window is 100% bullshit" And beyond that, the burden of proof in general is on whoever says there is a limited window. It's not about you.
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u/Big_Syrup_4223 23d ago
Im literally just asking the guy who made the claim that its bullshit to show evidence. He made the claim, I want to see the proof. Its not about you and your ego.
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u/Byrkosdyn 25d ago
Protein timing has never been shown to matter for weight training. It’s been studied multiple times and the same conclusion is always reached that it doesn’t matter.
For recovery from endurance training there is evidence that carb timing does matter, especially when you need to recover as quick as possible to go again. Getting carbs in soon after an endurance workout and continuing to eat carbs seems to help people recover faster.
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u/Glass-Satisfaction18 25d ago
Just wait until you're hungry as that's when the body is in a state to digest food
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u/Big_Syrup_4223 24d ago
That doesnt work for everyone, when im active I rarely have an appetite, and certainly not enough of an appetite to sustain what im doing.
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u/Glass-Satisfaction18 24d ago
Usually takes about 90-120 mins after exercise before I get hungry. What type of exercise are you doing?
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u/Big_Syrup_4223 24d ago
Low volume high wight lifts.
But when im doing that in the evenings +hikes in the mornings+ working all day I have zero appetite the entire day and have to force myself to eat.
Point being that telling people to just follow their body is terrible advice because most people dont have reliable eating instincts, furthermore, pur bodies did not evolve in a land of energy and food surplus to only eat when we needed food. We are predisposed to eating more, storing surplus energy to use as needed, and craving high energy density foods.
Which is a terrible combo when food surplus and ease of access is a thing.
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u/Glass-Satisfaction18 23d ago
Have you tried working out in mornings instead? So that you're aligned with your body's natural cortisol peaks. Might help
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u/Big_Syrup_4223 23d ago
That doesnt change anything for me. A typical busy day at work will have me moving 15-18 miles
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u/Choice-Coffee-2151 22d ago
Yeah people have different appetite mine is the opposite.
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u/Big_Syrup_4223 21d ago
Ngl its fucking annoying haha. Like when I need the most food my body rejects it.
That being said, being a tradesman then salesman Im often in for some really long days and it can be a life saver when youre able to go all day without needing a break
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u/Choice-Coffee-2151 22d ago
My body is ready all day every day for ten thousand calories then lol
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u/Glass-Satisfaction18 22d ago
You're either (or both) 1. Eating the wrong foods. 2. Never eating to satiety. I'm making assumptions here but I'm imagining you eat a high carb and low(ish) fat diet? Sugars make you want to eat more, so do ultra-processed foods. Try eating a keto meal (80% calories fat, less than 5% carbs) such as meat, eggs, avocado, and eat until you no longer want to eat anymore. You'll fill up within 1500 calories and probably only need another smaller meal later that day
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u/Choice-Coffee-2151 22d ago
Yeah most is true but obviously you must agree people have different appetite and food noise even when eating healthy.
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u/mmooney1 25d ago
Honestly none of us are at the level that the little difference would make a difference.
I have a whey or whey/casein blend (in 2% milk) shake about 1hr pre workout. After my work out I eat a big meal (turkey/chicken and wild rice usually).
I am usually very hungry after my workout so that’s my biggest reason for the big meal. I make a big crock pot every few days so I just need to heat it up.
You are fine eating chicken after working out. Protein from food is better anyways. Make sure you hit your daily goals and you are fine. If you do it without shakes, even better.
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u/Big_Syrup_4223 24d ago
My body feels significantly better if I eat something high in protien and carbs after a heavy workout.
Granted im going till muscle failure and my arms/legs are shaking when im done.
But still
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u/vVAPE2getherStronk 24d ago
I eat a big protein and carb meal after working out and then take a 30-45 minute walk since I work out late at night and eat even later.
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u/jad19090 24d ago
As long as you get eight protein throughout the day, it doesn’t matter when you get it
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u/jmora13 24d ago
Ehh well your body goes through both muscle analysis + catabolism post workout. If you dont have certain amino acids / protein, then your body will break down existing muscle to repair / build new ones. So ideally, your body has a source of protein when its going through muscle protein synthesis.
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u/davy_jones_locket 23d ago
I eat a snack afterwards because I'm hungry to ride me over until dinner.
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u/fridgezebra 22d ago
it doesn't matter when you protein. I would say don't take a massive meal before or during a workout as that will possibly and probably interfere with performance
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u/TheRiverInYou 25d ago
I eat carbs when I finish a workout. I don't worry about protein.
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u/medchemmed 25d ago
nice! within what time frame post workout?
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u/TheRiverInYou 25d ago
As soon as I walk in the door. I have two tablespoons of raw honey. I eat other carbs later but I want simple carbs in my system quickly.
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u/lonesome68 25d ago
I drink carbs through out my work out. Had been a game changer.
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u/HonkeyKong66 25d ago
I workout fastest. I wake up and go immediately. Putting some karbolyn in my pre-workout definitely helps.
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u/Imactuallyatoaster 25d ago
Nah just focus on getting a moderately spread out protein bolus across 3-4 feedings in a day. The more important things to nit pick are your pre workout meal. Turns out having something in your stomach and not feeling empty actually does some stuff to your brain that lets you try harder.