Our goal is simple - to improve the lives of Kiwis at work.

Aug 31

When to have protein?

3 comments

i cycle to work. I go hard out over a hilly 15km route at around 29-30km/h. I’m doing the 16/8 fasting and so would normally start filling my face at midday. Most protein/recovery shakes advise to take within 45 mins of finishing. So, my question is, should I have the shake when I get to work at 6am or wait till midday?

Sep 8

Thanks for the question! The recommendations you're referring to are 20 years old. The old philosophy was that your muscle receptor sites were more open to receiving amino acids in the 60min window post-exercise. Recently the new science on fasting has produced a different recommendation.

 

Why? The recommendation pertains to strength exercise and not endurance sports.

 

Specifically, heavy compound training produces IGF, which signals testosterone to modulate the uptake of amino at the muscle cell. However, my understanding is FASTING provides the same outcome, potentially better, without the need for heavyweight stimulus, thus squashing any requirement for protein post-exercise.

 

The caveat here is that we all have different and unique bodies. If anything, an amino acid drink may be warranted due to the heavy endurance component to what you're doing.

 

If your goal is to lean out, then stick with the fasting protocol and have protein shakes at the start of your window (midday). Or, if your goal is to improve performance, then use a 60 min window protocol so you can continue to blast faster times and speeds back to back.

 

Does that help?

Coach G

 

 

 

Sep 10

Hello again! This just in from Sean, Lead Nutritionist:

 

I'm with G on this one. It's absolutely fine to wait to eat after exercise. Post exercise most of your blood is in your muscles anyway and not in your digestive organs so uptake isn't as efficient anyway. The only thing one needs to worry about with recovery in relation to performance is that within 1 hour after exercise is when your sugar store replenishment in muscle is best. The longer after exercise that you refuel on carbs, the worse the recovery is. Protein also is absorbed better with some sugars mixed in with it, so also helps there for absorption. To summarise: For performance/recovery it's best to take his shake WITH carbs (could be a piece of fruit) within 1 hour after exercise. If focused on results like weight loss or muscle gain, then he should stick to the 16/8 fasting.

New Posts
  • This is my favorite probiotic, a Slavic/Baltic beverage made from fermented rye bread. You got to be a little brave to drink this at the start. Has a taste that feels like it will put hairs on your chest thus it takes a little getting use to but well worth the health benefits. Mainly due to kombucha becoming mainstream and a little "Hollywood" its my natural inclination to go for an alternative and root for the underdog. Give it a try and see what you think. Kvas with blueberry is my favorite.
  • I love kombucha, ACV, Greek yoghurt, and Kvass for my probiotics. With occasionally some Sauerkraut and Sour Dough bread. I try to avoid anything that's not overly natural but these Pro and Prebiotic protein bars are pretty good too and I enjoy them as a "sweet treat" substitute along with protein supplementation.
  • Think of your gut as the gateway to your health. Your entire body relies on a well balanced gut in order for it to be able to function perfectly, preventing illness and other health implications. Gut health guidelines: 1. Make sure you are following your TRF window well. This will increase the diversity and improve the quality of both your microflora colonies AND gut lining 2. Take a probiotic supplement for two weeks. We recommend this to be done once every 3 – 6 months OR after finishing a course of antibiotics. 3. Eat a wide variety of colours in your vegetables. Each colour corresponds with different compounds inside the food that different types of good bacteria thrive on. Get a wide variety of food coming in for your bacteria and your entire microflora will diversify too. This means a larger range of good nutrients being produced by them and more benefits for your health. 4. 1tbsp of coconut oil per day (ideally just before your first meal each day). This is because it is anti-fungal and helps to kill off the fungus in your gut called Candida. Removing Candida will greatly help with cravings, inflammation, and give your good bacteria more space to populate your gut. 5. Eat more regularly from the following list of foods (even just small servings of them really do help): Sauerkraut Kimchi Pickles Tofu Kefir yogurt Kombucha Apple cider vinegar These steps are even more important if you have taken antibiotics in the past year and not done a probiotic treatment since.