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Protein Timing for Exercise: Why Post-Workout Matters
- 1. Protein The significance of protein timing when exercising
- 2. What are proteins and why are they significant? Protein is one of the three macronutrients needed to maintain health. The other two include Carbohydrates and Fat. Protein is used in the body for growth and maintenance
- 4. Timing It’s best to consume protein after exercising
- 5. Age Age does not effect how your body digests protein 0 0.1 0.2 0.3 0.4 0.5 0.6 0.7 0.8 YM at rest YM after exercise OM at rest OM after exercise Excercise and Protein Digestion Protein level
- 6. How was this figured out?
- 7. How were these results determined? Two groups of men 20-49, 50+ were put into a study. They gave each group 20 grams of protein at rest, and before a workout Blood and muscle samples were taken before and after each test to test for digestion and absorption patterns
- 8. What did the research find? That the absorption of protein was almost 10 times higher in those who had just worked out as opposed to those who were at rest. Age did not have a factor in protein absorption
- 9. Graph
- 10. Conclusion Eat protein and stay active! Reference: Pennings B, Koopman R, Beelen M, Senden MG, Saris W, VanLoon JC. Exercising before protein intake allows for greater use of dietary protein-derived amino acids for de novo muscle protein synthesis in both young and elderly men. AM J Clin Nutr. 2011; 93(2): 322-331
Editor's Notes
- Protein is one of the most important things to one’s diet. It is one of three macronutrients needed to maintain one’s health. Carbohydrates and Fats are the other two. No matter if the person is Vegan, vegetarian, or on any other diet protein is still a vital part of your diet. There has been studies that of the other two, are carbohydrates good for you? Are fats good for you? They are, but there has never been an era where the significance of protein has even been questioned. So what about protein is SO significant? Well, protein is used through out the body for growth and maintenance.
- As stated before, no matter what diet one prefers, there are plenty of ways to get your protein. Meats, fish, and tofu (a vegetarian meat-substitute) are often the most common sources of protein. Dairy, eggs, nuts and seeds, and beans are other meat-less protein sources. Although it is found in a lot of food, it is still important to ensure one is getting enough protein through out their day.
- Your body digests and absorbs more protein after participating in exercise. That means your body is flushing less of the important nutrients needed. In this, my recommendation would not be to cut protein out of your diet unless you have exercised, but I would highly recommend to eating a protein-dense meal, or snack, after exercising.
- Studies have found that as one gets older, the protein digestion process does not change. Because of that, it is so important to continue to stay active as one continues to age. Protein is one of the most lacked-nutrients in the elder’s diet, and that is why it is so important for one to know about the importance of protein. Not only that, but they should also be away of what foods hold protein.
- So, what is this study that you keep bringing up. Well, this study was published by the American Journal of Clinical Nutrition. Dr. Bart Pennings conducted a study to determine the how protein intake is affected at rest and how it was affected after preforming some sort of exercise.
- Dr. Penning divided two groups of men. One was grouped from being 20 to 49 years of age, and the other was 50 plus. There were 15 people in each group. Both groups were asked not to eat the day before. Blood work and muscle samples were drawn immediately when they got there. Both received a protein dense drink, and then blood and muscle samples were taken again. Two weeks later the group came in again, on an empty stomach, they preformed exercise and then drank the protein again. Blood and muscles samples were taken.
- They found that the absorption of protein was almost 10 times higher in those who had exercised before in taking the protein. They also found that age did not alter the results of protein intake. This research study was posted in a peer-review journal which means that other researchers have looked over the study and found it to be scholarly. In addition, there has been other studies done to support these findings.
- This graph is a graph summarizing the findings found in the last slide. The top bar contains the plasma insulin after workout and the bottom shows the insulin number at rest. It is clear that the amount of protein is significantly higher in those that had just performed exercise.
- In conclusion, it is important for one to understand the importance of protein, and to ensure their diet is contains it. As stated before, protein is lacked often through out one’s diet, so by understanding what foods hold the most amount of protein and making sure they are present, it will be a lot easier for someone to obtain a healthier lifestyle. It is preferred to contain protein after preforming some sort of exercise it is important for that person to eat a protein-dense meal as soon after as possible.