Protein Drink After HIIT Cardio Workout?
 

So I'm weight training Mon, Wed, and Friday and doing HIIT cardio on Tueday, Thurs, and Sat (sunday is my day off)... Within 30 minutes of my weight training I always have my glass of whey protein, but generally after my HIIT I wait about 2 hours before I eat to make sure I burn more fat..

So the question is do you still take your protein drink after your cardio? Or just after weight training?

I usually have a couple eggs after workouts. Protein shakes would be fine too.

I figure since you are still using those muscles then they need help repairing.

In the running world they believe it's best to get nutrition in as soon as the workout is over. It's believed there's a short window where carbs and protein can refill the muscles without stimulating an insulin response. So without elevated insulin you're continuing to burn fat.

It's not about insulin in this case, it's about when you're glycogen stores are totally depleted after working out, the carbs are going towards your muscle glycogen stores instead of your mid section and after working out you have increased protein synthesis aswell.

First of all, HIIT is catabolic, which means, it will break down muscle for fuel if you don't have sufficient protein intake, thus, if you had a meal containing protein before your cardio session I really wouldn't be too worried.

Either way, you need your protein. Eat within about an hour of training and you'll be fine. Any more micromanagement than this isn't necessary.

Agreed. as long as you have a meal containing protein a bit before or after it's no biggie.

Immediately after my runs (within 15 minutes) I drink a whey protein shake.

Even in the pro-high-carb running world, a protein shake after running is considered the best way to help repair and (re)build muscles. The added bonus if you do it immediately following an intense cardio workout -- your metabolism is still running a bit faster :)

My trainer tells me that you should take protein shakes both before and after BOTH cardio and muscle training workouts. Even though you are targeting muscles more rigorously in weight training, you are still engaging your muscles during cardio (arguably more so for some muscle groups). The most important time to take your whey protein is after your workout, but it's good to take it before and after so that you muscles get protein they need to repair themselves.

This is good advice for someone following a more typical eating pattern with less protein. However, with the majority of people eating a consistent higher protein / fat diet here - the body will have a steady supply of amino acids in the blood stream through the day. As long as enough protein is being eaten at each meal its not so important to take shakes with cardio. I would still recommend having them after a weights workout though.

I agree, it's totally not needed. I've seen some studies on the whole "window of opportunity" after working out - the benefits are really, really minimal if you get a steady supply of protein troughout the day. The whole concept are pretty much taken from athletes and bodybuilders, and the average joe's need for aminoacids can't really be compared to people running around with 5% bodyfat and 150lbs of muscle.

Same thing with insulin spiking with High GI carbs after working out to promote protein synthesis. Same thing with cardio on empty stomach. Same thing with not eating before bed. Same thing with frequent meals will boost your metabolism.

I think the cortisol released due to worrying about an issue like this is causing more muscle loss than doing cardio without drinking a protein shake afterwards.

It's old myths still going strong in the fitness industry, that's about it.

Get sufficient Vitamins and Minerals (100% GDA, the very least)
Get sufficient protein. (1g pr lb)
Get sufficient EFAs. (6g)
Get sufficient calories depending on your goal.

Spread the meals out troughout the day for a steady stream of energy - win.

Im not sure what most people do. I drink a shake after any of my workouts. I do spinning on Wednesdays and Yoga on Tuesdays and I still drink my shake after. I find after any exercise I lose my appetite so by drinking a shake right away at least Im getting something in.

I think it's all a big myth. Eat when you are hungry and stop trying to micromanage your metabolism.

Besides that protein powders are really bad for you.

And they cause weight gain.

Care to elaborate on this? they will only cause weight gain if you take in excess calories. Theres nothing special about them, they are just protein. How exactly can they be bad for you? I have been having them daily for years now, and I have lost weight and been fine. I would be interested to hear where you read they are bad for you.

Have you lost weight just fine without any dieting? Without hunger? Anyone can lose weight by being hungry enough. Protein drinks when I used them made me very hungry and made me gain weight quickly.

But ok, since you are calling my bluff on this one I will find you some sources on the "bad for you" part. Until then I'll say it's related to the high temperature processing necessary to separate it and the lack of natural vitamins and fat. If it is hydrolzyed it has lots of glutamate (msg) too. But I'll get back to you on a few sources within a day or so.