Supplementary protein after work out

HI Guys

I am just wondering if my protein intake after a work out is enough ?

I currently do workouts consisting of 1000 AB crunches ( 2 batches of 500 ) and 100 press-ups ( 2 batches of 50) using a Wonder Core Smart machine . I also do 15 minutes of arm exercises using weights .I do this routine 5 days a week with 2 rest days .

I have never been into the protein shakes as I they tend to feel bloated afterwards. My protein intake after a workout is in the form of protein yoghurts which contain 17g of protein. However I am wondering if this is enough ?

 

I'd be doubling that personally, but it depends what else you're eating. I remember going for 38grams

I'm pretty familiar with stomach digestion problems and bloating, but I never really go any bloating from protein drinks.

 

You don't need to take protein after a workout, the so called anabolic window is pure bro science with absolutley no scientific evidence at all, and it has been tested many times.

in order to build muscle/hypertrohy your dayly protein intake should be 1,5-3,0 grams of protein per kilogram bodyweight, typically this would be achivble through normal diet, keep in mind though that lean protein is prefered such as chicken, fish and egg whites.

Protein shakes are good for loosing weight...on your wallet. and yes almost every fitness and bodybuilding guru out there will tell you how important it is to take protein shakes and BCAA's prefereblyt theirs or the ones they get paid to endorse, but for most regular folks it isn't neccesarry.

And why are you doing 1000 crunches ? you'd be better of doing just 100 weighted crunches or leg raises. then using the spared time doing squats or lounges 100-200 if only using bodyweight obviously less if you are doing them weighted.
If you do weighted squats consider mixing in some front squats as well as overhead squats and enjoy the added ab workout.

 

I suppose the crunches on the WonderCore machine have worked for me. The machine provides 48 pounds of pressure which can be increased further by keeping the screws tight. I have changed from a Beer Belly some 7 years ago to a six pack on a now 57 year old body. They also give me a bit of cardio as well . I have to work out from home as the nearest gym is some 20 minutes drive away. I am erring towards a vegetarian diet so most animal products are out of the question but I still eat dairy as I will not be going Vegan .

Thanks for your tips .

 

Thanks. Its a good job I like those yoghurts ! I will start eating 2 instead of one .

I am erring towards a vegetarian diet and protein is one of the areas I need to do more research. I still eat chicken for the time being but no red meat . So I guess I am currently labelled as Flexitarian.

I do have IBS flair ups occasionally and having too much liquid isn't good for me.

 

Honestly the best advice is to see a dietitian or a nutritionist. It's possible your health insurance will cover the cost of this type of specialist depending on the recommendation of your physician. If you're an overweight BMI (though it sounds like you're not) this will be a no brainer for the primary care.

 

Thanks . My BMI is spot on as is my weight for my height .

I didn't used to be !

 

well there's your problem. so the best thing you could do for your health would be to gain about 25 pounds, and then you can see a nutritionist!