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Episode 2772:
After strength training, consuming leucine-rich protein and carbohydrates soon afterward may maximize muscle growth. Timing plays a role, especially for those who practice intermittent fasting, as protein breakdown increases when training on an empty stomach. Dr. Neal suggests aiming for 20 grams of protein and enough carbohydrates proportional to body weight within 30 minutes of working out to facilitate better muscle recovery and growth.
Quotes to ponder:
“After strength training, researchers are discovering that consuming 20 grams of leucine-rich protein is often recommended.”
“Consuming some carbohydrate after a workout is also beneficial because carbohydrates can help our bodies absorb that leucine-rich protein more efficiently.”
“Some studies have found that consuming these foods within 20-30 minutes of finishing your workout may help with muscle growth and repair.”
Episode references:
American College of Sports Medicine: https://www.acsm.org
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[00:00:30] It's another Q&A edition of Optimal Health Daily and I'm Dr. Neal Malik. Welcome back to another Friday show where I answer your question. On all the other days, I read health and fitness blogs to you like an audio book with permission from the authors, of course. Now, I'll let you know how you can send in your own question at the end of the show and get rewarded for it. But for now, let's hear today's question and start optimizing your life. Today's question came via email. Simon writes,
[00:01:02] Hi, Dr. Neal. Thanks for a great show. I look forward to it every day.
[00:01:06] I have a question for you that I've been pondering over for a couple of weeks now. In a recent episode, you spoke in your commentary about the importance of eating protein soon after a workout.
[00:01:17] I train at a gym lifting free weights for roughly 75 minutes every weekday. I also practice intermittent fasting. My question to you is, am I missing out on potential muscle gains by not getting any protein into my body
[00:01:31] until three and a half hours after training? Thank you for taking the time to send in your questions, Simon.
[00:01:37] And thank you so much for listening to the show and for your kind words.
[00:01:41] Working out and proper nutrition. They go together like peanut butter and, uh, well, not jelly, something more nutritious.
[00:01:49] They go together like peanut butter and banana.
[00:01:52] So, what should you eat after a workout to help maximize your gains?
[00:01:56] And when should you eat those foods?
[00:01:59] After your workout, especially after strength training,
[00:02:02] researchers are discovering that consuming 20 grams of leucine-rich protein may be recommended.
[00:02:09] Now, leucine-rich proteins can be found in animal products as well as beans, lentils, nuts, and seeds.
[00:02:16] So, how much is 20 grams of protein?
[00:02:19] Well, for example, three ounces of chicken would contain about 27 grams of protein.
[00:02:25] And three ounces isn't much. It's about the size of a deck of cards.
[00:02:29] We've also learned that consuming some carbohydrate after a workout is also beneficial.
[00:02:35] This is because carbohydrates can help our bodies absorb that leucine-rich protein more efficiently.
[00:02:41] The American College of Sports Medicine recommends we aim for about one gram of carbohydrate per kilogram of body weight after a workout.
[00:02:50] This does take a little bit of math to figure out, for those of us in the U.S. especially, but stick with me.
[00:02:56] It's not too bad.
[00:02:57] So, let's say you weigh 150 pounds.
[00:02:59] You first need to convert your weight in pounds to weight in kilograms.
[00:03:04] To do this, divide your body weight by 2.2.
[00:03:08] So, using my example, we would divide 150 pounds body weight by 2.2.
[00:03:16] Let's plug that into my imaginary calculator.
[00:03:19] This means 150 pounds is equivalent to 68.2 kilograms.
[00:03:26] So, no matter what we weigh, we use the same formula to convert pounds to kilograms.
[00:03:33] Take your body weight in pounds, divide it by 2.2.
[00:03:36] All right, now that we know this person's hypothetical body weight in kilograms, the math is super simple.
[00:03:43] Again, because the American College of Sports Medicine recommends we consume one gram of carbohydrate per kilogram of body weight,
[00:03:51] we actually don't need to do anything else.
[00:03:53] We have our answer.
[00:03:55] So, using our example, we said 150 pounds is equivalent to 68.2 kilograms.
[00:04:00] And because the recommendation is to get one gram of carbohydrate per kilogram body weight,
[00:04:06] we would multiply 68.2 times 1, which is 68.2.
[00:04:13] So, that means if you weigh 150 pounds, you should consume about 70 grams of carbohydrate after a workout.
[00:04:20] I rounded up from 68.2 to 70, just to make it a little easier.
[00:04:25] So, what would 70 grams of carbohydrate look like?
[00:04:29] It would be like eating a bowl of oatmeal topped with blueberries.
[00:04:33] Now, we combine the 70 grams of carbohydrate or that bowl of oatmeal topped with blueberries
[00:04:39] with 20 grams of leucine-rich protein, which chicken and oatmeal probably don't go best together.
[00:04:45] It would be like 6 ounces of Greek yogurt.
[00:04:48] And now, we've met all of our post-workout needs.
[00:04:52] Now, back to this timing issue.
[00:04:54] Yes, researchers are discovering that the timing of the post-workout meal may be important.
[00:05:00] Some studies have found that consuming these foods, carbohydrate and protein,
[00:05:05] within 20 to 30 minutes of finishing your workout may help with muscle growth and repair.
[00:05:11] After a workout, the demand for protein is high, which may make it the best time to replenish it.
[00:05:17] And again, because carbohydrate actually helps with protein absorption,
[00:05:22] eating both within 20 to 30 minutes of your workout may be ideal.
[00:05:26] Now, there are studies that have found that total protein consumption throughout the entire day
[00:05:32] may be most important when it comes to muscle growth.
[00:05:35] So, some researchers argue that eating protein and carbohydrates immediately after a resistance training workout
[00:05:42] may not be as important as getting enough total protein each day.
[00:05:47] And, based on your question, Simon, it sounds like that's something you think about and you measure
[00:05:53] and you're really good about.
[00:05:54] But the other thing you've been incorporating into your lifestyle, Simon, is intermittent fasting.
[00:06:00] And so, in this case, it may be best to actually think about getting some protein and carbohydrates
[00:06:06] within that 20 to 30 minute post-workout window.
[00:06:11] Some researchers believe this is because if we exercise in a fasted state,
[00:06:17] muscle protein breakdown can increase.
[00:06:20] So, even though we're trying to build muscle and we're working our muscles through resistance training,
[00:06:25] after working out in a fasted state, muscle protein breakdown can happen
[00:06:31] and may continue for some time afterwards.
[00:06:34] But if we refuel soon after a workout with some protein and carbohydrates,
[00:06:39] especially if we've been fasting,
[00:06:41] that can prevent muscle protein breakdown.
[00:06:45] In fact, actually help with muscle growth.
[00:06:48] So, in your case, Simon, if you haven't eaten anything in a while,
[00:06:52] you go work out, perform some resistance training,
[00:06:55] and then wait another three and a half hours before eating again,
[00:06:59] it may be hindering your muscle growth.
[00:07:06] Thank you again for taking the time to send in your questions, Simon.
[00:07:10] Now, if you want to send your questions in
[00:07:12] and get a copy of our Optimal Living daily workbook for doing so,
[00:07:16] you can email them to health at oldpodcast.com.
[00:07:20] That's health at oldpodcast.com.
[00:07:25] Or, if you want your voice played on the show,
[00:07:27] just come by oldpodcast.com slash ask.
[00:07:31] Or, you can do it the old-fashioned way and call in your question.
[00:07:35] The number is 161-ILOVE-OHD.
[00:07:40] That's 1614-568-3643.
[00:07:46] Thank you so much for sending in your questions.
[00:07:48] Answering them is my favorite part of the show.
[00:07:51] All right, that'll do it for another Q&A edition of Optimal Health Daily.
[00:07:55] Thank you so much for listening every day and all the way through.
[00:07:57] And I hope you have a great start to your weekend.
[00:07:59] And I'll see you back here tomorrow where your optimal life awaits.
[00:08:03] ammonium.