Post strength exercise protein recovery options

jollster101 on 07/01/2022 - 17:07

Hi all

Wonder if anyone has recommendations for options for post strength based exercise recovery. I'm not far off 50 and so I have started doing more strength based work rather than cardio and was thinking that it could be worthwhile to get into some protein post getting back from the gym.

I'm not looking to become Arnie so just a product that is reasonable on price and does what it needs to do is what I'm after. The whole sports nutrition area is a bit of a minefield with products claiming all sorts so any (sensible 😀) advice from the OzB masses would be gratefully received.

Cheers

Sports & Outdoors

Comments

  • rambao9 on 07/01/2022 - 17:16
    +1

    I've just been using the random 50% of Musashi
    https://www.ozbargain.com.au/node/649649

    Been told and read it's not great but there ain't much better value for money out there

    • apsilon on 07/01/2022 - 17:37
      +1

      This is what I used to use a few years back pre injuries. Also the occasional Future Whey of the same brand because of very different flavours so a bit of variety.

      • toristo on 07/01/2022 - 17:59
        +1

        +1 for Bulk Nutrients.

        Tip: Buy a mix of flavours in smaller sizes. I can guarantee you by the end of 5kg of anything, no matter how much you love it, you'll be over it. It's worth spending a little more so you enjoy it not dread having to have another god damn earl grey tea flavoured shake….

        • serpserpserp on 07/01/2022 - 19:07

          not dread having to have another god damn earl grey tea flavoured shake….

          I don't think I've had one of those! How does it taste? ;)

          • Pelicannn on 08/01/2022 - 06:53

            @serpserpserp: Hopefully like earl grey tea I suppose

            • toristo on 08/01/2022 - 10:01

              @Pelicannn: The first 20 are great… just like earl grey tea 'milkshake'… the problem is the next 359 also taste like that too. It's a bit of a nuanced flavour to have kilograms of.

              I stick with vanilla and then rotate a few smaller flavours in randomly just to keep it mixed up. At least with vanilla you can add a bananna, berries, muesli or scoop of cocoa to change it up a little too.

  • EightImmortals on 07/01/2022 - 17:26
    +4

    I have a scoop of bulk nutrients 'Earth Protein' (chocolate) with some creatine after each workout. I'm way over 50 (but not 60) :)

  • SBOB on 07/01/2022 - 17:26
    +3

    Glass of chocolate milk….

    • MrBr0 on 07/01/2022 - 18:06

      More information

      https://pubmed.ncbi.nlm.nih.gov/29921963/

      Conclusion: CM provides either similar or superior results when compared to placebo or other recovery drinks. Overall, the evidence is limited and high-quality clinical trials with more well-controlled methodology and larger sample sizes are warranted.

  • afoveht on 07/01/2022 - 17:29
    +1

    How much protein are you after (and why) would be a good first question.

    • serpserpserp on 07/01/2022 - 19:03
      +1

      Probably the most sensible post in the room. As we don't know if OP is already getting his protein requirements from his current diet.

      • afoveht on 07/01/2022 - 19:41
        +1

        Protein deficiency is pretty much a non-issue for anyone in this part of the world that consumes enough calories to survive (do you know anyone with kwashiorkor? or even heard of it?) but the protein fetish dies hard.

      • jollster101 on 07/01/2022 - 20:03

        Diet is pretty good and varied to be fair, the wife helps make sure of that.

        I was reading about a sweet timeframe window post strength training for consuming protein which is what led to this post. If eating eggs, drinking milk or something else is sufficient then that is what I was aiming to understand.

        • serpserpserp on 07/01/2022 - 20:07
          +3

          It could be. You need to figure out how much protein you eat a day currently and then go from there. If it is under the 1.8gm or more per kilo mentioned, then go for your life and have a protein shake right after. But if you are already eating enough protein, maybe just move your meals around a bit to have a protein snack after the gym.

    • jollster101 on 07/01/2022 - 19:42

      I have no idea…. Enough to provide suitable post exercise recovery (however much that is).

      Novice here, as you can likely tell, hence asking for any info.

      • afoveht on 07/01/2022 - 19:51
        +1

        See my comment above.

        post strength based exercise recovery.

        Perhaps start by staying hydrated - drink water - it's cheap. If you find you have any specific needs after that then address them as required.

  • Morien on 07/01/2022 - 18:35
    +2

    "I'm not looking to become Arnie"

    Good, so you understand how incredibly difficult that would be.

    Protein is more about quantity over quality. Aim for about 1.8kg per kg of bodyweight. Now, we're talking biology, not maths, so don't go too crazy.
    Source: https://mennohenselmans.com/the-myth-of-1glb-optimal-protein…

    So, let's assume you are 80kg, that's a target of 144g of protein per day. That incorporates some padding (read the source).

    Your goal is to reach that target, or close enough. The type of protein you take doesn't really matter. People tend to go Whey Isolate because it has fewer carbs and fat (so can help you fit your macros a little better). Some go Soy because it sits better in their stomachs. It really doesn't matter. Your goal is to get to your target intake.

    With that in mind, it may not make sense for you to go a powder at all. Most people only go with it if it is cheaper than getting it from food, if they are being really meticulous with their macros (strict diet, but still need high protein), or if they just like the taste.

    Popular picks are Optimum Nutrition Gold Standard Whey, Aussie Supplements, AminoZ, Dymatize… doesn't really matter so long as they are reputable and well priced.

    My opinion. I like AminoZ's home brand. Impact seems to clump like the dickens. ON and Dymatize are great.

    • SBOB on 07/01/2022 - 18:36
      +3

      1.8kg per kg of bodyweight

      Seems excessive :)

      • Morien on 07/01/2022 - 18:40

        Lol. Good catch!

        Was actually just trying to edit a footnote after reading your chocolate milk, but couldn't because you'd replied to mine ;)

        Reading some other comments. SBOB's suggestion of Chocolate Milk isn't a bad one. Mine is unhelpful if you mean recovery as in "I'm tired and want to have energy", but is good advice if you mean recovery as in "I want to provide my muscles with the optimal nutrients to repair and grow." What are your goals?

      • domingochavez on 12/01/2022 - 20:05

        The boffins in the industry like Layne Norton recommend more protein as you age so that doesn't seem too far fetched to me!

  • buckster on 07/01/2022 - 19:47

    Serve of any reputable brand of WPI in milk will do the trick for the level of intensity you sound to be doing on-top of your regular meals

  • HerpinDerp on 07/01/2022 - 20:36

    I would also get creatine for sarcopenia prevention considering your age. It has other benefits and is widely researched.

    Pretty much WPI and Creatine.

  • JIMB0 on 07/01/2022 - 21:12

    Nuts

  • 7ekn00 on 07/01/2022 - 21:18

    Lots of mis-information above ;)
    Always worth knowing how "protein" actually works in the body (hint: quality IS important):
    https://www.youtube.com/watch?v=hJNF2_dCWkg
    Bottom line: the body can't store amino acids, so intake needs to be in adequate proportions, otherwise it's all pointless ;)

    • Morien on 08/01/2022 - 11:38

      I always read that type didn't matter so much as getting enough, and in a good enough variety. But of course, I never went into a lab myself, so I'm not willing to fight a gorilla about it.

      Thanks for the link, I'll give it a view.

  • jollster101 on 07/01/2022 - 22:39

    Thanks to all, more research to do from the responses.

  • Jugganautx on 08/01/2022 - 09:45

    A cup of concrete

    • jollster101 on 08/01/2022 - 12:28
      +1

      Makes sense….. Start off with good foundations and then build from there.

  • Dejaar on 08/01/2022 - 10:05

    VPA is afforable if u buy multiple bags at once.

  • Dejaar on 08/01/2022 - 10:10

    VPA is afforable if u buy multiple bags at once. Venom Protein Australia

  • gimli on 08/01/2022 - 11:04

    Depends on your goals.
    Worth noting nutrition science results are very inflated.

    What I mean by this is that there is some evidence for post workout nutrition etc but these only give you a about a 5% additional benefit. For the average joe and especially for someone getting into strength training the real gains are to be made through consistency with workouts and having a healthy diet otherwise.

    The main reason to consider protein supplementation, if you are just getting into strength training, is if you are underweight and are trying to bulk up.

  • Euphemistic on 08/01/2022 - 20:07

    My research says chocolate milk is just as good as any of the fancy expensive products.

    • gimli on 08/01/2022 - 22:08

      Yep is popular for recovery post endurance activities and there are studies to back up its role. But if you are trying to lose weight it is probably not ideal.

      Funnily all the research is done on chocolate milk. Strawberry milk and iced coffe get neglected haha.

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