Jump to content

Post-workout protein
What to eat


  • Please log in to reply
9 replies to this topic

#1 louise07

Posted 30 January 2013 - 01:43 AM

Hi,

I am on a health kick and need advice/feedback from the wise EBers out there!

First and foremost I want to improve my fitness, but I also have around 10-15kgs that I would like to loose.

I have signed up to My Fitness Pal and I am tracking food intake.  I am committed to one personal training session per week for the next 15 weeks and in between that I am hoping to do cardio workouts 3x a week also (25 mins on treadmill and 10 on bike for now until fitness improves, after which I will change time/intensity).

I have two questions:

1) everything I read talks about post-workout protein helping with recovery and I am not sure what I should do/have given the level of intensity at which I workout (for me it is moderate to high, but for others it would be minimal- iykwim!)

2) MFP calculates calories burnt during workout, do I ignore this and just eat the amount of calories suggested by MFP before exercise or do I eat more?

TIA!

#2 beaglebaby

Posted 30 January 2013 - 02:30 AM

I haven't yet given any protein supplements a go, so I can't recommend any of them, but on my trainers advice I do try to have protein as soon after a hard workout, especially weights, as possible. My usuals would be a milk based drink, a hard boiled egg, tinned tuna on rice or corn thins or a yoghurt with some nuts and seeds.

I don't calorie count as I find if I do I become food obsessed.  I stick to a lowish carb diet with some good lean protein and try to limit portion sizes and unhealthy snacks.  I know many people swear by MFP and by "eating back" some of the calories you burn exercising, but if you can manage without eating them back you will lose weight faster.  Remember to look at the quality of the food you are eating and not just the calories, lots of healthy colourful stuff and not much processed food:)

Good luck.

Edited by beaglebaby, 30 January 2013 - 02:31 AM.


#3 CupOfCoffee

Posted 30 January 2013 - 06:06 AM

I only worry about protein when I do a really big weights workout. If I do cardio, I don't have protein afterwards.  I use a supplement (I am going to change mine to a natural one when my current one is finished, just a whey protein and add some natural vanilla flavour (I don't like the chemical taste of my current one).  I once made a protein bar at home and it was delicious, and easy to have immediately after a work out.

I eat back around half my exercise calories (it is my buffer for accidentally undercounting).

And good luck, I have a similar amount to lose and I am using MFP also.

#4 Guest_fefifofum_*

Posted 30 January 2013 - 06:56 AM

Milk is a great source of protein - at around 3-3 1/2 % protein, if you make a banana smoothie with 400ml of skim milk, that's at least 12 grams of protein right there (plus the banana has a bit of good sugar in it which will help with energy post-work out.

As a comparison, expensive protein bars you buy from the supermarket generally contain between 10 and 20 grams of protein (and the protein powders I've used before recommend a serving of about 20 grams from memory), although you get more if you make them with milk, obviously.

Or if I work out before dinner, I often make myself an omelette after a heavy weights workout - four eggs (but only using one of the yolks) with some veggies in there like tomato, capsicum and onion. Approx 4 grams of protein in each egg white, and 2 grams for the yolk gives 18 grams of protein in total which is great. There are a lot of important nutrients in the yolk but also a lot of saturated fat so one yolk is a good compromise, nutritionally.

I'm pretty sure it's important to keep feeding your fatigued muscles with protein for 12 hours (I think!) so if you work out in the evening make sure breakfast is high protein as well.

Re: eating back your calories, only do it if your regular amount of food leaves you hungry! You don't want to be denying your body energy cause that will make tomorrow's workout harder... but if you don't feel hungry (like, an 8 out of 10 hungry or higher) then not eating it will make your weight loss faster.

Good luck! I find a high protein diet, combined with exercise, to be pretty addictive (but in a good way). Once you get a week or two in, you find your body just craves high protein, good foods, and doesn't even want any of the junk I always crave when I'm not exercising!!!!  biggrin.gif

#5 matt1972

Posted 30 January 2013 - 07:09 AM

QUOTE (CupOfCoffee @ 30/01/2013, 07:06 AM) <{POST_SNAPBACK}>
I only worry about protein when I do a really big weights workout. If I do cardio, I don't have protein afterwards.  I use a supplement (I am going to change mine to a natural one when my current one is finished, just a whey protein and add some natural vanilla flavour (I don't like the chemical taste of my current one).  I once made a protein bar at home and it was delicious, and easy to have immediately after a work out.

I eat back around half my exercise calories (it is my buffer for accidentally undercounting).

And good luck, I have a similar amount to lose and I am using MFP also.


Do you have the recipe for the protein bar you made?

#6 louise07

Posted 30 January 2013 - 10:54 AM

Thanks everyone for your replies - most appreciated!

CupOfCoffee - I too would love the protein bar recipe if you still have it.



#7 CupOfCoffee

Posted 30 January 2013 - 06:11 PM

I used this one on youtube: recipe: protein bar

I modified it slightly with what I had.  I took it wrapped in wax paper (in a little container) to eat after my workout.

#8 wesse

Posted 30 January 2013 - 06:18 PM

My trainer has always told me to have a protein shake 30 mins before my weights sessions to aide in muscle recovery (and no, I am not a ironwoman ... in fact I am the opposite!).

If you are thinking of doing a protein shake or bar, try to go for a low carb one.

#9 loubee

Posted 30 January 2013 - 06:19 PM

Don't forget carbs, you need a balance of carbs and protein for recovery, maximum benefit it's best to have within 30mins. During a weekly weights session a boiled egg would be perfect, I tend to have a small snack before gym and breakfast immediately after. After my longest run for the week I have a chocolate milk, usually an Up&Go. A choc milk has the perfect carb/protein mix for recovery as a treat or poached eggs on toast etc... if eating at a café.

Don't get too concerned about protein, our diet tends to be pretty protein rich so it's very few, even those who exercise at a high level, that require too much more.

Edited by loubee, 30 January 2013 - 06:19 PM.


#10 Moneypenny2014

Posted 03 February 2013 - 08:58 PM

I agree with all of the above comments though my Sports Nutritionist (who is also a qualified GP) told me to limit dairy - avoid full cream milk, minimal low fat cows milk only and avoid cheese. Limit yoghurt intake.
I instead use almond or rice milk with my protein shake (low carb Evolve purchased from www.asn.com.au) and also with my porridge every morning.
He also told me to have a protein shake within 30 mins of completing a weights sessions and avoid if I do cardio (I also run). Not sure why this is but I must say I find myself drinking a protein shake most days for lunch.
Banana while being fruit also contains sugar, so avoid or limit to say 1/2 banana if you want to lose weight.




1 user(s) are reading this topic

0 members, 1 guests, 0 anonymous users

 

Tell us what you think

to WIN 1 of 2 $500 Coles/Myer gift cards

What not to say to a new mum

Some phrases just pop out before you really think about them, but there are some things you should try to not say to a new mum.

Why I'm glad to be an indulgent granny

The phone calls started a couple of weeks ago. At about 5.30 each evening - if I am lucky - I will be greeted by a sweet, excited voice declaring: "'Allo Annie".

Is this the worst relationship advice ever published?

You sometimes have to wonder whether relationship/sex advice from magazines is designed to help or humiliate.

How you talk to your baby now can impact social skills later

People used to think that social skills were something kids were born with, not taught.

Three truths about C-section mums

Lately I've been thinking about the caesarean stories and the brave women who birth their children with strength and beauty.

Scientists predict when you should start a family

Scientists have calculated at exactly what age you need to start trying to get pregnant to have the best chance of realising your dream. 

Differently abled child

When 'protecting' a child is really a cover for judgement

Why are people so concerned for this happy child and his mother?

When toddlers have strange obsessions

When it comes to two-year-olds and birthday cakes there are a few requests that are usually at the top of the list. But a cake featuring a local personal injury lawyer?

When Mama Bear strikes

When we become mums, our instinct to protect our children and keep them safe from harm is so strong we're often likened to a Mama Bear protecting her cubs.  

Immunity boosters for kids

There are no guaranteed ways to avoid the dreaded winter illnesses completely, but there are ways we can boost our children's immunity.

Mum shares portrait of her proudly breastfeeding three-year-old

Jade Beall usually chooses to breastfeed her son, now 3, in private. This week, however, she shared portraits of her breastfeeding her preschooler.

Dealing with a toddler's morning tantrums

Your schedule is not important to your two-year-old, and you cannot convince her otherwise. So what can you do?

Child in suitcase 'could have died eight years ago'

A child whose remains were dumped in a suitcase in the South Australian bush is believed to have been a girl aged between two-and-a-half to four.

MP breastfeeds baby during parliamentary session

An Argentinian mum and politician has caused a stir on social media after being filmed breastfeeding her baby.

My baby's first seizure

It was 1am on a cold winter's night when I woke suddenly to the screams of my 12-month-old son. Our lives were about to change forever.

Portable pools 'more dangerous than permanent ones'

Inflatable and portable children's pools may be required to be sold with compulsory fencing to prevent backyard drownings, with some experts even floating the idea of a ban.

Heartbreaking moment mum kisses her one-week-old goodbye

At 11.07am on April 2 this year, Sarah Marriott welcomed baby Sebastian into the world.

The amazing Tee Pee bed and kid-friendly Frankie Bunk bed

These kids' beds definitely fit the brief of providing personality and personal space for little people who are moving up in the world.

The funny things kids say when you're pregnant

Since becoming noticeably pregnant, my son has taken more of an interest in the sibling he'll soon have.

The real problem with having one child

In this age of political correctness, it seems the one subject still subject to discrimination is that of the Only Child.

Six-week-old baby found dead, believed stabbed

A neighbour heard a child screaming before a baby was found dead, believed to have been stabbed, in a house in Newcastle.

The fire hazard in more than 70,000 Australian homes

So far, 206 Samsung washing machines have caught fire and some have exploded. But many remain in people's homes.

How having a baby can bring on OCD

We all know that having a baby can turn your life upside down - and it can also bring a raft of new anxieties and worries.

IVF gender selection being considered for Australian parents

Couples using IVF may be able to choose the gender of their babies and women could be financially compensated for donating their eggs.

The best age to get married (according to the latest study)

Not too young, and not too old. That's reportedly the best age to get married. Not everyone agrees.

Get your FREE Baby & Toddler Show ticket!

Get your free ticket to the Sydney Essential Baby & Toddler Show for September 25-27 - register online now.

 
Advertisement
 
Advertisement
 
 
 

What's hot on EB

Tell us what you think

to WIN 1 of 2 $500 Coles/Myer gift cards

Why I'm choosing to be a single mother right from the start

I believe that you get out of families what you put into them, and I will give mine my all.

Mother and baby units are a necessity for mental health, not a luxury

I have had two postnatal psychotic episodes. The first when my eldest child was six weeks old, and another after my second child was born.

30 French baby names

French names are always in fashion, but a few have risen in popularity in recent years.

New mum's Spanish maternity nightmare

A British woman who gave birth in Spain has told of her ordeal after spending weeks trying to convince medics the baby girl was hers.

Preparing Rover to be a good dog with baby

Some friends of ours say that it's dangerous to have a dog around a newborn and that we should start looking for a new home for him. Is it?

Company offers to ship working mums' breast milk home

First Apple and Facebook announced they would pay $20,000 towards the cost of their female employees freezing their eggs, now IBM in the US has come up with an innovative new policy aimed at retaining female employees.

Prince William speaks of his pride at wife Kate and 'little joy of heaven' Charlotte

The Duke of Cambridge opened up about family life and his plans for the future in an interview to mark his first day as an air ambulance pilot.

'Glowing' eye saves baby Mason's life

A simple photo taken in front of an evening fire gave new mother Sarah Bowers the power to save her baby's life. 

Parenting and decision overload

Of all the advice people told me before having a baby, no one warned me about the amount of decisions involved.

Proof that toddlers can't be left unsupervised - ever

Parents of toddlers all know the moment when realise your child is being suspiciously quiet. It can only mean one thing - trouble!

Meet Jeremy Ryan, The Voice contestant with seven kids

If you have trouble recalling the ages of Jeremy Ryan's seven children on The Voice, you're not alone. So does he.

Baby's adorable reaction to wearing glasses for the first time

Getting glasses can be a formative moment in a person's life.

Police officer buys supplies for family after mum of six caught shoplifting

When a mum of six was caught shoplifting nappies, clothes and shoes for her kids, the last thing she expected was for a stranger to pay for her haul.

Why pregnant women on antidepressants shouldn’t panic about birth defect claims

The risk of having uncontrolled depression is far greater than the small increased risk of birth defects that may be associated with specific antidepressants.

Arrests made over children's birthday party brawl

Police have raided properties and arrested a number of people over a brawl at a child's birthday party at a play centre in Sydney's west.

Family shares awesome drone baby announcement

Looking for a creative way to share some big news? Look to the skies, like this family did.

Young warrior Owen defies doctors' predictions

Little Owen DiCandilo's name means "young warrior", and it's a description that perfectly fits the inspiring 18-month-old

Advice for dads: when to approach your wife for sex

The exhaustion that comes with caring for young children often means romance between parents becomes a thing of the past.

I might be fat, but I don't need saving

I've been fat for pretty much most of life, besides a few crazy moments of being less-fat, but for the most part I've existed on this earth with a little more meat on my bones than desirable.

The rookie mistakes we make as parents

Since the dawn of civilisation, generation after generation of new parents have had to rely on instinct, trial and error - and sometimes get it wrong.

 

FREE TICKET

See Pinky McKay live in Sydney

Get your free ticket to The Essential Baby & Toddler Show and save $20 - register online now!

 
Advertisement
 
 
Essential Baby and Essential Kids is the place to find parenting information and parenting support relating to conception, pregnancy, birth, babies, toddlers, kids, maternity, family budgeting, family travel, nutrition and wellbeing, family entertainment, kids entertainment, tips for the family home, child-friendly recipes and parenting. Try our pregnancy due date calculator to determine your due date, or our ovulation calculator to predict ovulation and your fertile period. Our pregnancy week by week guide shows your baby's stages of development. Access our very active mum's discussion groups in the Essential Baby forums or the Essential Kids forums to talk to mums about conception, pregnancy, birth, babies, toddlers, kids and parenting lifestyle. Essential Baby also offers a baby names database of more than 22,000 baby names, popular baby names, boys' names, girls' names and baby names advice in our baby names forum. Essential Kids features a range of free printable worksheets for kids from preschool years through to primary school years. For the latest baby clothes, maternity clothes, maternity accessories, toddler products, kids toys and kids clothing, breastfeeding and other parenting resources, check out Essential Baby and Essential Kids.