11/18/18 Sunday Supp: Post-Workout Protein (Good or Bad?)

Today's question comes from Amanda and she wants to know about protein supplements after workouts. Turns out Eric does have a recommendation, but it might not be what Amanda expects...

Eric explains why he's not a fan of protein supplements.

What is the best way to get your protein?

Blowing up the 30-minute window myth.

What's the one protein supplement Eric does recommend?

And how you don't need as much as you think you do!

Instead of supplements, have you tried stacking? Go to biostak.com to see what all the buzz is about.

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Chad: 00:05 So we're getting a lot of questions regarding the proper way to live life in ketosis. We have you covered in our midweek mini series called Sunday supps every Sunday. We have a quick supplemental episode where we answer your questions on all things Keto. So our question today comes from Amanda and she asks, I have a question about protein after workout. What protein do you recommend for people on keto? This is a new one. We've never had any questions about protein post workout. Yeah. What's your thoughts?

Eric: 00:33 I'm not a big supplement protein guy. Yeah. Um, I, I don't do protein supplements. I used to, I've been down that path for many, many years through bodybuilding lifting. You know, we're always taught protein, protein, protein, protein synthesis, muscle growth, uh, to increase the mtor pathway, igf factor one. So you want that protein, muscle growth. And I'm in keto. Uh, I mainly as I coach, I make sure they get, you know, depends on how hard they're working on what their goals are, a certain amount of protein per body weight. Okay. Uh, without supplementation. Now, the only supplementation that I do sometimes in hard training and race prep is the out of the proteins, the branch chain amino acids, the ones that count toward muscle repair, muscle regeneration, muscle growth is lucine. Okay. And so leucine has a pretty short half life, so I'll take it kind of before, sometimes before my workout and that could be in my drink during my workout and after. All right? Um, but leucine is what really pushes the mtor pathway for growth. It's very lean and ISO. leucine, they go along for the ride and that's probably a branch chain amino acids. And, and I'm sure a lot of people who been around Bcaa, Oh yeah, for just dumping the Bcaa. Um, I will just pick out the leucine and work with that. So if you really want post workout you're. It depends what your goals are. You normally we eat plenty enough for protein.

Chad: 02:14 Yeah, because I've, I've heard this before as I'm protein as a recovery. I mean, I've been in a fitness classes or whatever where the, where the instructor will say, you've depleted your muscles, make sure you go and get your protein in and you know, 30 minute window. Yeah, yeah. Is that, is that not the case ?

Eric: 02:34 Not the case at all. They proven now that 30 minute. Sure for, for marketing and for sure, you know, food companies, why don't you eat every two hours? They dumped that. You have a window, you have a 30 minute window. No, that's not true. Studies have shown you can, you can go 12 hours and you're still gonna get the same bang for your buck.

Chad: 02:56 So is there anything that is beneficial in recovery? Like within, right after I workout?

Eric: 03:03 A leucine, you know, and, and that's what leucine and we'll be there in four hours or five. But you know, a lot of people do it as a convenience, you know, they'll mix it up in their, in their workout drink pre workout or post workout, they'll just throw it in there. Um, I, I have leucine. Yes. Straight powder, leucine and supplement in, in, in the cupboard there. I don't push protein synthesis and my body mainly because I am trying to do, I do calorie restriction and alleviate the mtor pathway because us old guys, when you're older, if you have some, uh, abnormal growth cells that are going on in your body, you don't need to be feeding it and we'll feed that and protein will feed him tour. So I back off on that, you know, but like I said, if I'm prep for a race or I need more strength to go, then I'll take a chance and tap into it. So No, I'm not, you know, you're young. I mean there's a lot of people that don't love their protein. I'm nothing against pro. Protein is key. I mean that's the key. That's protein to life,

Chad: 04:06 but it's not a, it's not a magical recovery potion.

Eric: 04:09 No, it, it definitely helps. Um, but you don't need over and above like they want you to think you need. It is protein synthesis is muscle. Uh, but you don't need as much as I don't need as much as people think I do. Yeah. Because I exist with 40 grams a day and trained really hard and had great success. So you know, it's it, it individually. Yeah. You got to individualize your needs and what your goals are.

Chad: 04:37 Yeah. Well, interesting. Thanks for biohacking with us today Eric and I want to thank you for joining us on this quest for optimal fitness. If you're ready to begin your own journey and live your life and Ketosis, be sure to check out biofitcoaching.com or biofit coaching on instagram that handles @biofit_coaching. And until next time, stay keto.