Whey protein 24 hours after exercise

[Ros]

As I always thought whey protein was best consumed quite quickly after exercise, this new study published in the Journal of Nutrition is interesting:

jn.nutrition.org/content/141/4/568.abstract

The participants underwent testing to measure the rate of muscle building under two conditions: after eating 15 grams of whey protein at rest and 24 hours after a round of resistance exercise.

During the exercise portion of the study, each participant performed these activities: lifted a heavy load on a leg extension machine until fatigue; a light load until fatigue; or a light load in which the workout session was stopped before fatigue set in.

Each man returned to the laboratory 24 hours later and ate 15 grams of whey protein, a common dairy constituent.

Results indicate that regardless of the type of exercise load, muscle building increased after eating whey.

The findings suggest that muscles may make better use of dietary amino acids eaten 24 hours after exercise, regardless of exercise load as long as the exercise is being performed until fatigue.

[wullie]

Very interesting! Thanks Ros!

[GJEC]

Thanks Ros.

I usually shovel a three egg omlette, beans and wholemeal toast down me as soon as I finish weight training. I read somewhere that that was a good recovery meal of protein/fats/carbs etc and that was all the excuse I need.

Gary

[Ros]

Mar 22, 2011 4:24:04 GMT -5 GJEC said:

I usually shovel a three egg omlette, beans and wholemeal toast down me as soon as I finish weight training.

Stop, you're making me hungry!

[MMX]

On strength days I usually have my High Fiber Protein(Trader Joes High Fiber O's for those in the USA) cereal with some Whey Powder in it and soy milk.

So far it is working great.

[smoke]

24 hours? That's odd.

I usually have a whey protein shake with a piece of fruit within a half hour of my workout.

[hokuto12]

Yes they recommened that you take ypur protien 5 to 30 mins after your workout.

[Kurisu]

The conventional wisdom has always been to take protein immediately after your workout, it's always worked for me. Interesting find.

[smoke]

I misread it. I thought it said take whey protein 24 hours after workout. But it said they screened them 24 hours afterwards. :/

[Ros]

Apr 5, 2011 23:50:26 GMT -5 smoke said:

I misread it. I thought it said take whey protein 24 hours after workout. But it said they screened them 24 hours afterwards. :/

No you were right first time, the participants had "protein feeding at rest (FED; 15 g whey protein) and 24 h after resistance exercise (EX-FED)".