Apr 17, 2020
Why wait an hour after exercise to eat? I answer this reader question in this episode. Got a question? Add it to the show notes at flippingfifty.com/eat-after-exercise.
After the age of 50 most adults experience a reduced muscle protein synthesis. That is, the ability to use the protein you eat to benefit your muscle.
Why Wait?
The good news is strength training helps offset that natural aging effect. But it works best if you wait an hour after exercise. There is something called a blunting effect that occurs after intense exercise that is gone about 60 minutes after you eat. So at about 90 minutes after a hard workout your body is primed for a high protein meal or smoothie.
How Much Protein
Taking in about 30 grams of protein is the recommended but studies show that older adults – closer to 70 benefit from even greater protein – closer to 40 grams in that post workout smoothie.
How to easily include protein?
Lean and clean protein sources from animal and plants are perfect. Protein powder shake mixes are also a convenient and fast to have a high protein meal anywhere any time. I travel with protein shakes to stir into water, or into oatmeal and start every day off with a high protein meal.
Whether you have another meal or a smoothie, smoothie bowl, or oatmeal, getting 30 grams of protein about 90 minutes (or at least 60) after a hard exercise session is the best time to be sure you don't lose muscle and you optimize your body composition.