Does Consuming Whey Protein In Full Fat Milk Make It Less Effective
The debate of whether or not to include carbohydrates and fat in a post workout meal seems to never end. In fact, fat should not even be an option when it comes to post workout nutrition. Do carbs and fat really score that low when it comes to their importance in a post workout meal? Well, you are about to find out the science behind this myth. Also, we will discuss if consuming whey protein or lean protein along with fat in a post workout meal renders it useless.
Why Is Post Workout Nutrition Important
To understand the importance of post workout nutrition, we first need to understand what goes on inside our bodies when we workout. When we exercise, our body needs fuel in the form of energy. Your muscles use the glycogen stores in your body for this. This results in the partial depletion of glycogen from the muscles. During a workout, a few muscle proteins are also broken down. The rate of your protein breakdown depends on the intensity of your training session. However, even trained athletes experience muscle protein breakdown. After a workout, your body tries to rebuild its glycogen stores and repair/regrow the muscle protein.
Why Is Protein So Important
As discussed above, exercise stimulates the breakdown of muscle protein. Your body needs amino acids to rebuild and repair the muscle protein. Amino acids also initiate the process of building new muscle tissue. Studies show that consuming 20 to 40 grams of protein is enough to begin the process of muscle protein synthesis.
Why Are Carbs Important
Like muscle protein breakdown, glycogen depletion levels also depends on the kind of activity performed as a workout. Endurance sports like distance running depletes far more glycogen stores than regular weight training, therefore, carb intake for endurance runners might be more than a bodybuilder. A statement issued by the International Society of Sports Nutrition states that consuming 0.5-0.7 grams of carbs per pound of body weight after training results in adequate glycogen resynthesis. A study conducted by the University of Texas states that consuming both protein and carbs together after exercise can maximize protein and glycogen synthesis.
Does Fat With Protein Make It Useless?
This is a myth that has been created and circulated by Youtubers based completely on 'bro science'. No science or logic explained whatsoever, just giving their biased opinion as usual. While including fat in your post workout meal may slow down its digestion, there is no possible way that it will reduce the benefits of protein. In fact, a study published in U.S. National library of Medicine, states that whole milk (Non-skimmed) was more effective in triggering muscle protein synthesis than skimmed milk. Though the primary preference in your post workout meal should be given to protein and carbs, adding a little fat to it won't make a difference and won't render it useless or ineffective.
Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.
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Diet Tips for Gaining Weight
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Fat loss Mistakes to Avoid
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Foods that will help in gaining muscles for skinny guys.
The most easily accessible food on the list and can be prepared without any hassles at home.
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Most weight loss cases are driven by desperation
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CLA, short for Conjugated Linoleic Acid, is another ‘so called’ Fat
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This Fat Burner will make your ripped ?
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Why should I take whey protein?
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