How much protein do you take after your workout?

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    How much protein do you take after your workout?


    For years, I've been under the impression that the body can only use 30 grams or so at one time.. So after my workouts, I take in 30 grams.. Am I cheating myself? Can I be taking 50 grams or would I be throwing money out the window?

    Also, how much protein do you take in 30 minutes or so before you train?

    Thanks...

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    1 scoop (20g-24g depending on brand) with 1/2 cup of oats before.

    2 scoops with 3/4 cup of oats after.
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    Similar to Jonesers:

    Pre: 1 cup Oats, 1 scoop Whey (24g)
    Post: 1 cup Oats, 2 scoops Whey (48g)
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    Before: Approx 40grams of protein from oats and either eggs or chicken.


    After: 80 grams of protein from whey powder then 1.25 hours later another 35 grams of protein from chicken or some other real food, trying to avoid too much fat. If I can force more down I will eat more.
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    Oh.. I forgot to add that... Yes 1 to 1.5 hours later I eat "dinner". Normally chicken/Asparagus/rice, Salmon/Broc/Rice
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    40g in a shake i drink during, dinner 45 mins later.
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    I think it depends on the individual and the form. I typically take in 30-35 grams of protein in liquid form as shakes but will ingest up tp 50 grams in a whole food meal. If I go overboard with the liquid I tend to get bloated and gassy.
    Give a man a fish, feed him for a day. Teach a man to fish, feed him for life. Lao Tse 6th century BC
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    Thanks.. I'm going to move up to 50grams within 30 minutes after my workouts.. And maybe 50 throughout the day instead of 25...
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    I've read anywhere between 20 - 40g
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    50g whey 1 cup oats both before and after
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    Quote Originally Posted by bearmeat
    Similar to Jonesers:

    Pre: 1 cup Oats, 1 scoop Whey (24g)
    Post: 1 cup Oats, 2 scoops Whey (48g)
    This is exactly what I do as well.

    As far the digestion part, it seems to make sense to me that with your body being nutrient senstive during and post workout, along with the sustained even insulin response from the oats, that more protein would be digested with oats than with higher GI carbs. I know whey is fast acting, but wouldn't the carbs, via insulin and glucose, have some effect on the speed of delivery? It seems less aminos (protein) would get wasted this way.
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    I have 25g whey before and a can of tuna after @ 37g .... Total is 62g of protein.
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    I cant do shakes pre-workout (make me sick) so I eat 8 oz chicken pre and take 50g whey post.
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    I use an 80 gram ON whey shake with 3/4 cup of oats taken before (40 grams) and after workout(40 grams).

    I eat a meal of a chicken breast and 1 cup of beans about 1.5 to 2 hours after the workout.
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    Usually an hour or two befor I eat a solid meal consisting of chicken or fish with some veggies.
    During I use 3 servings of Xtend.
    After I use 2 scoops of whey and a cup of raw oats.
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    20 grams of whey, any more than that and im running to the toilet.
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    You guys mix the oats in the blender w/ the whey?
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    I usually drink a Myoplex Deluxe MRP it has 53 grams of protein in it.
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    Quote Originally Posted by SDaigneault
    You guys mix the oats in the blender w/ the whey?
    Thats how I do it.
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    PWO carbs are as important as the protein to refuel the glycogen in the muscles so that they can begin to rebuild. I usually shoot for about a 4:1 carbsrotein, so it's about 100:25. Then, I'll make sure to get some solid food with about 35gms of protein an hour after the PWO shake.
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    20-30grams. protein bar or shake
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    Pre: 25G Protein with 1/3 Cup of Oats
    PostL 45G Protein with 3/4 Cup of Oats
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    Post-workout is 66-99g's carbs from gatoraide along with 20g's+ Glutamine then about 20minutes later 81g's Whey isolate. THen an hour later a nice big whole food meal.
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    Quote Originally Posted by Zero Tolerance
    For years, I've been under the impression that the body can only use 30 grams or so at one time.. So after my workouts, I take in 30 grams.. Am I cheating myself? Can I be taking 50 grams or would I be throwing money out the window?

    Also, how much protein do you take in 30 minutes or so before you train?

    Thanks...
    40-60grams 8x a day, I take in 350-450grams a day. My body weight is 240-250 so I need a bit of P to keep me goin'
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    Quote Originally Posted by Jim Mills
    I have 25g whey before and a can of tuna after @ 37g .... Total is 62g of protein.
    You should switch it, go with the tuna pre and the whey post. The whey will be absorbed quicker than the tuna.
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    Quote Originally Posted by Addiction
    You should switch it, go with the tuna pre and the whey post. The whey will be absorbed quicker than the tuna.
    Thank's, someone else told me that... I switched it up two weeks ago.
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    Forgot to add..... Can drinking to much whey lead to kidney stones?
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    Quote Originally Posted by Jim Mills
    Forgot to add..... Can drinking to much whey lead to kidney stones?
    I think it is animal proteins that were attributed to increase risk of stones.
    Give a man a fish, feed him for a day. Teach a man to fish, feed him for life. Lao Tse 6th century BC
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    2 scoops of ON = 48 grams
    1 cup of oats = 10 gram for a total of 58
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    I use 80 grams dextrose and 40 grams of whey for post workout. I use nothing before as I train early in the morning.
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    What's with you guys eating oats post-workout? Why not something high glycemic to more effectively replenish glycogen stores? Also the best recovery i've ever had was off of Biotest's Surge. It's loaded with BCAA's, whey hydrosolate and glucose. Too bad it's ridiculously over priced and i'd go through it in a week.
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    Because the need to restore glycogen stores is not as immediate for bodybuilding as it might be for those training/competing for endurance sports. I know I am more concerned with the availability of amino acids.

    http://anabolicminds.com/forum/nutri...nal-needs.html
    Give a man a fish, feed him for a day. Teach a man to fish, feed him for life. Lao Tse 6th century BC
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    Quote Originally Posted by CHAPS
    What's with you guys eating oats post-workout? Why not something high glycemic to more effectively replenish glycogen stores? Also the best recovery i've ever had was off of Biotest's Surge. It's loaded with BCAA's, whey hydrosolate and glucose. Too bad it's ridiculously over priced and i'd go through it in a week.
    Wondering that myself, what is oats going to do for you post work out except slow absorption down, Surge is great but like said it can get spendy. I've switched to Carboplex mixed with Whey protien, cheap and effective! I drink it immediately after my W/O then about 1/2 to 1 hour later I have an MRP then 1 hour later high protien whole food meal. This has been extremely effective. Pre workout I normally have some Whey and a piece of fruit.
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    Bobo's forum is looking a little underused so might as well bumb some old posts

    Search Bobo and post workout. Spiking insulin PWO just leads to unwanted fat gain. Oats work just as well.
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    Right after my workout, i usually get around 60 grams of protein, then during dinner I have around 100, 120 maybe.
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    my post workout shake is two scoops of whey in a blender full of fat free milk.

    2 scoops whey-
    44 grams whey protein

    5.5 cups of milk-
    71.5 lactose
    44 grams of casein protein

    the whey gets absorbed fast to ride the insulin boost...and the casein stays in my gut to be absorbed for a few hours.
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    I'm sure that BOBO knows his stuff but when i read things like Chemical Muscle Enhancement and Building The Perfect Beast which tells you to use high glycemic carbs post-workout, i gotta go with L. Rea's suggestion. The BEST carb i've ever used for post-workout was Vitargo, no other carb has made my muscles look THAT full and it cut recovery by literally a day or more, and that was also high glycemic. BUT i'm not saying this is the only way, i'm sure their are many ways to get your nutrients post-workout just like their are many different training styles, hell look at Ronnie who eats steak and potatoes post workout with fries, lol.
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    I haven't tried vitargo, but I thought is was low gi. Could be wrong.

    Avant's Supercarb is supposed to be great PW, and is definitely low gi.

    Were you able to use Vitargo w/o getting fat?
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    Quote Originally Posted by Beowulf
    I haven't tried vitargo, but I thought is was low gi. Could be wrong.

    Avant's Supercarb is supposed to be great PW, and is definitely low gi.

    Were you able to use Vitargo w/o getting fat?
    Hi Beowulf,

    Supercarb is awesome.

    Thank you

    ps. I'm cutting with Supercarb.
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    For me, it's usually 3 Cups of skim milk, 1 Cup of oats and 3 schoops of ON whey mixed in a blender. Half is before and the other afterwards. It tastes pretty good and doesn't cause me any bloating or indigestion.

    Totals 896 Cal 15 Fat70 Carbs112 Protein

    Edit: 2 tbl of Natural PB fortified with Omegas
    Last edited by Jayhawkk; 04-27-2006 at 09:25 AM.
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