Post-workout protein?

I just started working with a personal trainer to add strength, flexibility, and coordination training to my exercise routine (was cardio and yoga, still getting the cardio in running and hiking but burned out on yoga).  Our workouts will be first thing in the morning, 30 minutes "full muscle exhaustion".  I had a blast today, but I'm wondering about post-workout protein fuel.  I've read it's especially important for muscle building, and I figure my usual morning protein shake will do fine (20 grams), but I'm wondering about timing.  This morning I really didn't want anything immediately, so I showered and dressed and sipped on water, but it was a good 90 minutes before my protein drink was the least bit appealing.  I'll do what's best for my body, but I really hate to be developing a habit of consuming something whether I really want it or not (I struggle enough with staying on track with food, I don't want to make it any worse!).

Advice on timing of the post-workout fuel on the Internet is all over the map.  Some want you drinking it immediately, some even think you ought to consume half of it before the workout, some say 30 - 60 minutes, some say 90 - 120 minutes.    What say you?  Can I wait until I feel ready for it and still get the benefit?  Thanks in advance for any advice!!

I have a protein drink 30-60 minutes after a weight training session. Your muscles are the most receptive to accepting the nutrients within this window of time. It is less effective, according to what I have read, if you eat/drink outside of this window.

Gail

Dr. Cirnagle asked me to drink my protein right after my workout or at least within the first 30 min.

One thing that is important to keep in mind is that you should eat protein regularly throughout the day - our bodies are not very good at storing protein so it's a good idea to eat smaller amounts throughout the day rather than consume a large amount at one time.

But the normal recommendation for post-workout protein consumption is within 30 minutes - it's a complicated explanation that has to do with metabolic processes that occur during exercise and the breakdown/depletion of glycogen stores and muscle proteins. Ive read some studies that measure enzyme levels post-workout and there is an optimal window of 30-45 min where your body is restoring the balance. Serious body builders usually consume a mix of some carbohydrates and protein.

I *try* to have some protein within that time, but i dont stress about it if it takes me an hour or even not at all sometimes. If you are training and depend on making gains in your muscle development...maybe it should be a priority but for general exercise/weights, etc I wouldn't stress too much about it.

I'm soo not a scientist but ive had a few nerdy moments where I read about this boring stuff and this is my over simplified and hopefully close to accurate info that i gathered :-p

Within 30 minutes after a workout is best, but for sure within 60 minutes. I'm not always good about this, but am getting better. I simply do not feel like eating after workout, but it's truly the best way for muscle recovery.

I agree with this. I don't feel like eating, but a protein drink with a few carbs, I can usually slug down. I  try to drink it within the 30 min window, but definitely within 60 min.


gail

My therapist pointed out my progress in this particular area... i didn't even realize it until she said it... I am starting to treat food like fuel rather than my emotional/stress relief.  She's right!  I don't like eating after my workout (definitely hate eating before too) but I sort of force myself to have something after the workout so my fitness level can improve.  FUEL!  What a concept!!

I agree with all the above comments on time frame - get protein in within 30 to 60 minutes post workout.

Important, too, is that most trainers, NUTS, physios, etc... go so far as to say that if you don't get the protein in within that hour window, don't bother.

While I'm not trying to build muscle, but just keep it and tone it, I have found that the routine of getting my protein immediately after a work out has made a tremendous difference in my muscle quality and muscle vs. fat ratio.

I keep mine drink in the car and drink it on my way home. I usually drink Isopure - grape frost.

Bummer, I hadn't realized how much I was hoping for "permission" to wait for my refuel. I'm reluctant to add calories on days when I'm doing strength training rather than cardio, but adding a protein shake right after a workout means removing something later in the day. Sigh... time to reevaluate my choices. Thanks everyone! I mostly lurk here, as I've been struggling to lose the last 5 pounds to reach my personal goal (at the moment it's up to 8 pounds, that's how much I'm struggling!), but I so appreciate being able to read from those who are further along in this journey.