You need protein immediately after a workout. Myth. Fact? Keep reading…
Are you shaking up that protein drink on your way home from the gym, to capitalise on your gains post workout? Let’s debunk some common protein myths.
The “anabolic window” is the idea that you need to consume protein immediately following exercise – ideally within 30 minutes. Most people turn to slurping down a protein shake to repair & refuel their muscles quickly, but further exploration has found the concept of needing protein directly after finishing exercise may not hold as much weight as once thought!
This change in thinking has found that the timing post workout isn’t as specific as once implied, but a bigger emphasis on ensuring that we are consuming enough protein to meet our requirements across the whole day!
Meeting daily protein targets looks different for everyone – there are guides to help you understand approximately how much protein you should be consuming on the average day.
Further to this, some medical conditions, those recovering from illness or surgical procedures, or those incorporating a regular strength-based exercise routine, can increase daily protein requirements.
The marketing of “high protein” foods can easily draw our attention when we are prioritising our protein intake, weight maintenance and muscle gains – but is it worth the hype?
Most of us can meet our protein targets by incorporating a variety of whole foods across the day. For those who need extra protein during time of recovery post-surgery or due to a medical condition, bridging the gap with a protein supplement can be beneficial. As for “high protein” diets, they can be useful to prolong satiety or that “full” sensation, but this is in conjunction with a well-balanced diet – it is important that our diet provides a variety of all nutrients, and does not exclude whole food groups.
A product labelled “high protein” might include significant amounts of protein, however, it does not automatically mean it is healthy. Many high protein snacks are also filled with added sugars, fats, artificial ingredients and additional unwanted calories – which can counteract the benefits of the extra protein.
It is also important to remember that not all protein is created equal – whole foods like lean meats, eggs, fish, lentils & nuts provide a combination of quality protein and other essential nutrients. Processed high-protein foods typically use a protein concentrate or isolate, which can lack in some nutritional aspects compared to whole food sources.
While protein is an essential component of a well-balanced diet, focusing solely on protein intake can easily leave you overlooking other important aspects of a healthy diet. A diet rich in vegetables, fruits, whole grains and lean protein is vital for our overall health, and we can typically meet our nutrient requirements by eating a variety of whole foods. It is crucial to look beyond the “high protein” label and examine the entire nutritional panel – check for added sugars, unhealthy fats, additives & considering the total calories and quality of the protein source.
When it comes to exercising, protein is a key building block to muscle repair and development. However, we don’t need to be putting our next protein hit on a timer post exercise – instead shift our focus to incorporating a variety of high-quality protein foods across the day to meet requirements. Protein packed whole foods, in conjunction with the other key vitamins and minerals we get from fruits, vegetables, whole grains & dairy products are crucial in us meeting our health goals.
It might be worthwhile keeping this in mind next time you’re rushing for a “high protein” bar or shake straight after hitting the gym, and instead wait until you get home & prepare a balanced nutritious meal with ample whole foods!
Read our blog debunking more health myths here
References
Dietitians Australia. (n.d.). Protein. Retrieved from https://dietitiansaustralia.org.au/health-advice/protein
Schoenfeld, B. J., Aragon, A. A., & Krieger, J. W. (2013). The effect of protein timing on muscle strength and hypertrophy: A meta-analysis. Journal of the International Society of Sports Nutrition, 10(1), 53. https://doi.org/10.1186/1550-2783-10-53
Griffin Fit. (n.d.). The “High Protein” Trap: Misleading Labels. Retrieved from https://www.griffinfit.co.uk/the-high-protein-trap-misleading-labels/
