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

 

Wondersuit heaven: Bonds & Disney launch exclusive collection

Bonds and Disney fans with babies to buy for will be celebrating this news. Bonds and Disney have just released collaboration Wondersuits.

Perth hospital mistakes cancerous tumour for "behavioural issues"

When Naomi Holly, a mother of three, noticed her eight-month-old daughter Nora, was having difficulty crawling and standing up as normal, she knew there was something wrong.

Piano playing dad soothes son to sleep in moments

There's nothing more frustrating, or distressing to a parent than a sick child who can't  - or won't got to sleep. 

Lucky escape for mum and bub after snake found in couch

Perth mother Laurie Rushton Dyble was sitting on a recliner chair in her home holding her six-month-old son when her husband suddenly told her to get up and leave the room.

When your partner misses the birth

While no one wants their partner to miss their baby’s birth, it can happen. Here’s what to do if you find yourself in that situation.

Motherhood challenge: smug or just a bit of fun?

The #motherhoodchallenge sounds harmless, doesn't it? Some women disagree.

Who's the mum? Family photo goes viral

Last year, it was "The Dress". This year, it is a family photo that is breaking the internet.

5 easy meditation practices for beginners

So who's with me? You know meditating is one of the best things you can possibly do for yourself.

Woman to go on trial for being a bad housewife

An Italian woman could face up to six years in jail after her husband accused her of not doing enough cooking and cleaning at home.

Is the latest advice on women and drinking over the top?

While most expectant mums know to stop drinking when they’re pregnant, experts now warn women should stop drinking earlier than that. Is this necessary?

How household chores can double as a workout

If there's less than a slim chance you'll find time to get out for a jog or to hit the gym today, take heart in knowing that household chores contribute to the calorie equation.

I have no idea what I'm doing - and that's okay

Why don't we talk about the fact that when everything goes right, we may still feel completely lost, and certain that we have failed?

Dad warns of hair tourniquet danger after baby almost loses toe

A shocked father has shared his family's experience in a bid to warn other parents about the dangers of hair becoming entangled around a baby's toe.

Town welcomes first baby in 28 years

Since the 1980s, the Italian town of Ostana had not seen the birth of a single baby.

How to start teaching your kids road safety

It's something that can be taught as early as possible and reinforced as they get older and more mobile - even from toddlerhood.

Just announced: Bugaboo Cameleon³ Classic+ Collection update

Meet the brand new understated chic model from Bugaboo.

The emotional moment a mum hears her late son's heartbeat

It's been two and a half years since Heather Clark's seven-month-old son Lukas passed away.

Nine reasons why you have 'brain fog'

One minute your productivity is skyrocketing and the next you're sitting there trying to focus – just like that you draw blank, your brain, mush.

I had a caesarean and it was beautiful

Guess what? Despite not pushing him out, I cried, and my heart skipped, and I felt the rush of love and pride when I saw him for the first time.

 
Advertisement
 
Advertisement
 
 
 

What's hot on EB

Penny Wong

'The most hurtful argument in the marriage equality debate'

Labor frontbencher Penny Wong is used to to hearing arguments against same-sex marriage. But for Australia's most prominent gay politician, one hurts more than others.

Does exercise have to be fun to work?

Some things in life are inherently served with a big scoop of fun: balloons, bubbles, cupcakes to name but a few, but exercise?

Hair dye gives woman second-degree burns

She wanted a fresh colour for 2016, but instead she got chemical burns.

Kelly Slater saves mum and toddler from 'freak wave'

A Perth family has thanked US surfing "legend" Kelly Slater after the star saved a mother and a young toddler from "a freak wave" in Hawaii.

Apple recalls millions of power adapters

Tech giant instigates massive international recall of power point adapters due to risk of electric shock.

Toddler's adorable alphabet goes viral

It's impossible not to share this little boy's excitement  about the alphabet.

Tot's nighttime waking saves family's life

Like all tired parents, Monique and Kyle Ruppel were looking forward to the day their 15-month-old daughter Celia would start sleeping through the night. 

Australian mum gives birth to quintuplets

An Australian mum who has shared the ups and downs of carrying quintuplets has welcomed her five babies into the world.

Dad of four girls faints at gender reveal for fifth baby

It was all too much excitement for this dad.

The simple way you can help your baby's language development

The way parents respond to their child's babbling can shape how their infants communicate.

Zika virus is 'spreading explosively': WHO

The World Health Organization announced that it will convene an emergency meeting about Zika.

National database recommended for child protection cases

Baby Ebony was repeatedly failed by the agencies tasked with her protection before her horrific death at the hands of her father, South Australia's deputy coroner says.

Hospitals put babies at risk by ignoring policy on elective caesareans

Thirty-eight weeks or 39? Non-medical factors are pushing women to have elective caesareans earlier than official guidelines - and hospitals are playing along.

Police help deliver baby on busy roadside

Two police officers delivered more than a traffic fine by the side of a busy Melbourne road yesterday.

1D's Louis Tomlinson shares first photo of baby

One Direction's Louis Tomlinson has posted the first picture of his baby boy, Freddie, on social media.

 

FREE TICKET

See Hi-5 LIVE in Melbourne!

Get your ticket to The Essential Baby & Toddler Show - 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.