Thread: Protein maintenance and recovery question-

Alright so you need protein to maintain your muscles even if you're not working out correct? most would say anywhere for a gram to 2 grams per lb of body weight.

Then if you work out to cause muscle break down you need extra protein to help rebuild/recover correct?...

If you've just worked out and cause muscle breakdown from weights does your body use the protein in your diet to repair that first or does it just kind of send it where ever?

I know research shows that if you consume protein with in 30-60 mins after intense work outs you have better/quicker recovery, so I'm leaning towards it sends it to where it's needed.

This leads me to the reason I ask the question- if you're not consuming the gram of protein per lb of weight will your body use your protien on the muscles that need it for recovery? and how likely are you to lose muscle you have? I know this seems odd but rather to go into more detail this post is long enough... i'll stick with those questions.

During the Post-workout "window" carbs are more important for recovery than protein. The body's first priority after a hard workout is to replenish muscle glycogen as quickly as possible (stored form of glucose in humans) that was exhausted while training , and the best way to replenish these stores is with simple carbs. If you are only having protein the body will first work to convert what amino acids it can to glucose through gluconeogenesis to replenish the glycogen (which is a slow inefficient process, and not what you want) before any amino acids are used for muscle tissue repair. Having simple carbs immediately post-workout potentiates the body's most anabolic hormone insulin to drive glucose into the muscles and leads to quicker, more efficient muscle repair. Thus having only protein after workouts, regardless of the amount, will not give you the benefit insulin provides in this window and a catabolic state may occur (aka muscle loss). Research has shown that a 3:1 or 4:1 ratio of simple carbs to protein within 30-60 mins post-workout results in optimal recovery. 16 oz Fat-free Chocolate milk is my choice everytime.