How to replace the post-workout protein shake?
I always heard that the post-workout protein shake is the most crucial time to take fast-absorbing whey protein. I can't take a post-workout shake for these reasons:
I live 30 minutes away from the gym. By the time I get home to prepare the shake, the optimal window for protein absorption will have elapsed.
I prefer to mix the whey protein with milk, not water. I can't make the shake before hand and take it to the gym with me. The milk will spoil when unrefrigerated for an hour or two.
What I've been doing to make up for the lack of post-workout shake is to eat a relatively slower digesting protein an hour before hitting the gym - usually chicken, beef, or pork. I'm hoping that by timing it right, the protein release will be at its peak right when my workout ends. I'm not 100% sure if I'm timing right. I'm only going by my gut feeling, literally. Do you have any suggestions for improvements on this alternative to the post-workout shake?
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Milk doesn't spoil quite as quickly as you think if you are in air conditioning. It used to be delivered from carriages in the olden days, with or without ice. To make it safer, however, you can steam it in the microwave the night before, let it cool, and then put it in the fridge for tomorrow. It'll essentially be ultra-pasteurized and taste caramelized like milk in a latte from Starbucks. Should be fine for a couple hours. Don't mix the protein in hot or it will glob and form strands. You can also get shelf safe milk like parmalat, which may be an acquired taste.
What's wrong with water-mixed protein shake? It takes a while to get used to, but I think it's worth the benefit. Or you could try a Thermos, it should keep your shake cold.
As for chicken, I know it takes a long time to digest, you'd have to get up pretty early in the morning to eat it. But how long I'm not sure.
Ask the gym if they sell it. I actually haven't seen a gym where they don't serve protein shakes.
If they don't: ask them if you can use their fridge, so you can bring your own shake.
There's a bit of disagreement on the optimal window. I've heard ranges from only 15 minutes to a full hour (my weight loss center gave me the latter window). If it's 15 minutes I can pass that window with my post lift stretches and shower. The bottom line is that you do need more protein when lifting weights.
Some studies suggest that timing is not an issue at all, and some studies show that you do absorb a bit more protein just after a workout. Usually the ones that favor the window are funded by protein manufacturers. Still other studies suggest that it's carbs that you need just after workout more than protein.
Honestly, you can drive yourself nuts thinking about optimal windows. The difference in protein absorption isn't orders of magnitude more. The kidneys process protein at a rate of 4-9g/hour, and I think that time just after workout kicks the kidneys to the higher end of the range.
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