Protein requirements 2 days+ after weights

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Gammmmo
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Protein requirements 2 days+ after weights

Post by Gammmmo » September 15th, 2018, 3:41 pm

I tend to get around one gram of protein per lb of bodyweight in the 24hrs after doing weights. Some may think this is high (maybe some low!) but am being mindful of having an active job, obviously ~4hrs/week cardio on the erg and the fact I'm well into my 40s and there is evidence that older athletes need more.

Now, what happens beyond that 24-36hr window say when protein resynthesis is tailing off, do you still maintain the same protein ingestion or do you let it fall off and by how much? Some days when I've got beyond the window I reckon I ingest half what I did during the window. Should it be more?

It's a question not least of costs as eating protein via real food and not relying on whey, can get a little pricey. I will add sometimes I'm simply not doing weights frequently enough so that I'm effectively not having to take in the higher amount of protein continuously...or should I still?
Paul, 47M, 5'11" 75kg (ish), ex bike time trialler.
1min=350m Image
Targets: 1:27(500m), 3:12(1K), 6:44(2K), >8200m (30mins), 36:59(10K)

Erg on!

Dangerscouse
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Re: Protein requirements 2 days+ after weights

Post by Dangerscouse » September 17th, 2018, 10:58 am

I read somewhere that you are still repairing up to 72 hours later so I keep the same level of protein all the time, but I have no idea if that is essential or not.
45 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:23; 10k= 36:21 30mins= 8,356m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

Instagram: stuwenman

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Gammmmo
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Re: Protein requirements 2 days+ after weights

Post by Gammmmo » September 17th, 2018, 11:17 am

Dangerscouse wrote:
September 17th, 2018, 10:58 am
I read somewhere that you are still repairing up to 72 hours later so I keep the same level of protein all the time, but I have no idea if that is essential or not.
how much for you Stu?
Paul, 47M, 5'11" 75kg (ish), ex bike time trialler.
1min=350m Image
Targets: 1:27(500m), 3:12(1K), 6:44(2K), >8200m (30mins), 36:59(10K)

Erg on!

bob01
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Re: Protein requirements 2 days+ after weights

Post by bob01 » September 17th, 2018, 11:30 am

To be candid... with the limited weights you are doing.... is protein intake that vital??...3days later!!!!!

Ok protein shake afer perhaps and say some cassien at bed time

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Gammmmo
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Re: Protein requirements 2 days+ after weights

Post by Gammmmo » September 17th, 2018, 11:57 am

bob01 wrote:
September 17th, 2018, 11:30 am
To be candid... with the limited weights you are doing.... is protein intake that vital??...3days later!!!!!

Ok protein shake afer perhaps and say some cassien at bed time
Be candid! I think protein/nutrient timing *IS* important...plenty of studies.
Paul, 47M, 5'11" 75kg (ish), ex bike time trialler.
1min=350m Image
Targets: 1:27(500m), 3:12(1K), 6:44(2K), >8200m (30mins), 36:59(10K)

Erg on!

KeithT
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Re: Protein requirements 2 days+ after weights

Post by KeithT » September 17th, 2018, 12:15 pm

I have always stuck to a minimum of one gram per pound of bodyweight when lifting, rowing, CF....seems to be adequate and having extra protein is really not an issue.
51 yo, 6'3" 205#
PBs (all since turning 50):
1 min - 373m, 500m - 1:23.2, 1K - 2:59.8, 4 min - 1265m, 2K - 6:29.9, 5K - 17:27, 30 min - 8277m, 10K - 36:30, 60 min - 16036, HM - 1:20:22

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Gammmmo
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Re: Protein requirements 2 days+ after weights

Post by Gammmmo » September 17th, 2018, 1:13 pm

KeithT wrote:
September 17th, 2018, 12:15 pm
I have always stuck to a minimum of one gram per pound of bodyweight when lifting, rowing, CF....seems to be adequate and having extra protein is really not an issue.
pretty much every day?
Paul, 47M, 5'11" 75kg (ish), ex bike time trialler.
1min=350m Image
Targets: 1:27(500m), 3:12(1K), 6:44(2K), >8200m (30mins), 36:59(10K)

Erg on!

Dangerscouse
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Re: Protein requirements 2 days+ after weights

Post by Dangerscouse » September 18th, 2018, 1:25 am

To be honest Paul I don't keep a close eye on it. I probably have one gram per pound if I I was to guess, so I'm in agreement with Keith. I love food and I'm always hungry so I just try and eat protein with every meal / snack.
45 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:23; 10k= 36:21 30mins= 8,356m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

Instagram: stuwenman

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Gammmmo
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Re: Protein requirements 2 days+ after weights

Post by Gammmmo » September 18th, 2018, 2:34 am

Dangerscouse wrote:
September 18th, 2018, 1:25 am
To be honest Paul I don't keep a close eye on it. I probably have one gram per pound if I I was to guess, so I'm in agreement with Keith. I love food and I'm always hungry so I just try and eat protein with every meal / snack.
when you tot it up...even 1g per lb of bodyweight is quite a lot. IME it involves having meat and fish multiple times a day. I think my natural state is to slip into less than that sort of amount.
Paul, 47M, 5'11" 75kg (ish), ex bike time trialler.
1min=350m Image
Targets: 1:27(500m), 3:12(1K), 6:44(2K), >8200m (30mins), 36:59(10K)

Erg on!

bob01
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Re: Protein requirements 2 days+ after weights

Post by bob01 » September 18th, 2018, 12:22 pm

Sorry I was not trying to be flippant

I, to my wife's annoyance have a cupboard full of supplements

My point was: your question implies you weight train twice a week and I am questioning if the amount and your fixation on protein was justified.

Ok a body builder may need this quantity of protein... But do you?

Dangerscouse
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Re: Protein requirements 2 days+ after weights

Post by Dangerscouse » September 18th, 2018, 1:09 pm

Yeah, I do eat a lot and don't forget there's quite a lot of protein in other stuff e.g. oats, nuts and seeds, non wheat pasta.

I am guessing at protein but it's probably about that, maybe a bit less, but I regularly have four eggs for breakfast and a protein shake straight after the gym
45 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:23; 10k= 36:21 30mins= 8,356m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

Instagram: stuwenman

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