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Q&A with Australian Health Practitioners
What is a inexpensive alternative to a protein shake after a workout?
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Joanna Baker
Nutritionist, Registered Nurse
Everyday Nutrition founder Joanna Baker has been working in healthcare for 2o years. As an Accredited Practicing Dietitian and a Registered Nurse, she has seen … View Profile
Hi
There has been a lot of research into how to eat before and after a work out. I always recommend eating a healthy diet and using the food before and after training as more of fine tuning.
After a workout you are correct in that protein is important for promoting repair and recovery of body tissue so you get maximum results and do it all again the next day.
That said, in regards to most people who exercise regularly and maintain a healthy lifestyle (I'm not talking about elite athletes), there is no strong evidence that says commercial protein shakes are necessary.
Protein itself is made up of molecules are amino acids. There are 20 in total and 8 of these are essential. This means that these 8 can only be obtained from the food we eat. If all the essential amino acids are present the protein is considered “complete”. This is important in choosing a good quality protein snak for after a workout as youwant a “complete” protein at this time. Most animal products fit this but few non animal sources of protein do.
Taking all this into account plain old milk is a complete protein and has been shown to be all that is necessary after a workout rahter than expensive protein shakes.
Joanna Baker
BHSc. RN div I. GC human nutr.
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Melissa Adamski
Dietitian, Nutritionist
I am an Accredited Practising Dietitian (APD) with over 15 years’ experience working as a dietitian – advising both businesses and patients. I am founder … View Profile
Agree with Joanna on this one! Milk is a great post exercise drink withprotein, low GI and vitamins and minerals. You may like to read the research into milk and exercise from Dairy Australia
http://www.dairyaustralia.com.au/~/media/Documents/Health%20and%20Nutrition/Campaigns/Sport/Men%20-%20One%20Drink%20Delivers%20More%20Punch.ashx
http://www.dairyaustralia.com.au/~/media/Documents/Health%20and%20Nutrition/Campaigns/Sport/Fitness%20First%20Advertorial.ashxReport this post
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Melissa Adamski
Dietitian, Nutritionist
I am an Accredited Practising Dietitian (APD) with over 15 years’ experience working as a dietitian – advising both businesses and patients. I am founder … View Profile
And here is a response from Nutted Out Nutritons fabulous sports dietitian- Helen Duong
"When it comes to protein needs after a work out- more does not mean better!
Sustagen Sport mixed with low fat or skim milk will meet the needs of the avid exerciser looking for strength gains and refuelling!
Please find the following two fantastic fact sheets developed by the leaders in Sports Nutrition practice in Australia:
Sports Dietitians Australia :
1. Recovery: http://www.sportsdietitians.com.au/Recovery/
2. Dairy and Sports Performance:
http://www.sportsdietitians.com.au/content/2569/DairyandSportsPerformance/ "
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Chris Fonda
Dietitian, Nutritionist, Sports Dietitian
As an Accredited Sports Dietitian, APD and athlete (springboard diver), Chris has both professional and personal experience in sport at the sub-elite and elite level.Chris … View Profile
I agree with both Melissa and Joanna on this. A great inexpensive post-workout snack can be as simple as a 600mL carton of flavoured milk, or Sustagen Sport mixed with low-fat milk, a meat and salad roll or even a piece of fruit and a tub of low fat yoghurt.
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