The workout/bodybuilding/exercise industry is a multibillion dollar industry. However, for most of us, post-workout protein supplementation and a good multi-vitamin is more than enough. One issue I have noticed in many stores is products marketing themselves as sources of over 40g of protein per serving. Often many fitness guru’s will be caught buying and spending some serious money on the supplement powder with the highest protein!
Well the scientist in me is here to bring you the truth on how much protein you not only need after a good workout but more importantly the most protein your body can actually use for muscle repair.
Q: How much protein should I be consuming after a workout??
A: 20 grams whole protein (Avoid excessive protein consumption! This will work against you long-term)
A study released in 2009 in the American Journal of Clinical Nutrition by Moore, D.R. et al. examined “Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men”
The study looked at six young men who consumed varying concentrations of protein supplements following an intense bout of leg-based resistance exercise (0,5,10,20,40grams whole egg protein). The study reported that increasing protein intake, stimulates mixed-muscle and plasma albumin protein synthesis in a dose-dependent manner up to 20g dietary protein, after which there is no further increase in protein synthesis. Chronic protein consumption in excess could actually lead to dampening of the protein synthetic response to suboptimal levels.
Q: What about people on the SCD diet who cannot have store-bought protein blends?
A: There are many sources of protein other than powder supplements.
1 cup, sliced almonds = 19.56 grams of protein
1 cup, pistachio nuts = 26.26 grams
If you aren’t a fan of carrying around a supply of nuts try GastroChef’s high protein cookies! Each cookie contains about 10 grams of protein. Two of these cookies post-workout will be more than you need!