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    • recent study published in August 2019 in the Journal of Human Kinetics found that consumption of Whey Protein or Milk-based recovery drinks didn't improve muscle recovery, soreness or produce muscle gains any more than a carbohydrate-only drink.

      The double-blind study recruited 30 university students 20-30-year-old males, who have been resistance training for at least one year before and during the study. Participants were randomly split into three different groups: 

      1. Whey hydrolysate-based protein drink

      2. Milk-based protein drink

      3. Flavored dextrose/carbohydrate drink

      The results:

      In summary, consumption of WH or MB did not enhance recovery of dynamic power producing ability or perceived muscle soreness compared to an isocalorific carbohydrate-only condition. Ingestion of WH and MB had seemingly marginal to small effects on recovery of isokinetic flexion torque. However, these effects were not as pronounced as described within previous related literature, which has demonstrated between-group differences for recovery of muscle function following ingestion of protein-carbohydrate drinks compared to carbohydrate-only conditions.

      Bicycle Magazine also reported on this study:

    • I follow nutrition science very closely and I actually read the science instead of the popular media coverage. As far as I know — and bizarre as this sounds — the science was reasonably settled in the early 1900s by Professor Chittenden of Yale who did landmark studies on the performance of student athletes and army soldiers on a lower meat, lower protein diet and found they performed better with more whole plants and less meat.

      But then the meat and dairy industries came for us with their huge and effective marketing budgets that overwhelmed any budgets vegetable farmers could muster, and we went through a century of belief in increased meat consumption for athletes.

      A century later, the Tom Bradys and Tour de France riders and AMA fighters and power lifters have used big data and analytics to arrive where Professor Chittenden was in 1911.

    • Given this, any recommendations for a good post workout drink or snack? I get pretty hungry after those intense full body HIIT classes at Barry's Bootcamp.

      Post workout "shakes" have some allure because they're quick/easy and a little tasty and work out studios gladly make them for $9 a pop. For a guy on the go like me sometimes it's the only thing I can consume after a workout and before meetings etc.

      What should I do to optimize for easy and effective (healthy)?

    • The big takeaway from the study is that protein drinks are just as effective as other refueling methods.

      If you prefer liquids over solid foods, then smoothies are great. They'll probably be cheaper without protein powder.

      If you prefer solids, then don't worry about missing out on added proteins. Eat a quick bite of something healthy and fulfilling. If you have access to a microwave, it unlocks quick and easy reheating. One option would be to bring a frozen burrito or a wrap like Amy's:

      It takes a while for a frozen burrito to thaw and spoil. They can stay in the freezer for months. Whole Foods and other stores sell them individually for $2-3 or in bulk. 250 - 350 calories and 8-11 grams of protein in each burrito. 

    • I thought of you today in a Pete’s coffee when I spied these: real and healthy ingredients. The fiber is stripped, but better than the artificially colored sugar water called Gatorade.

    • And then I spied this place in San Jose. It’s associated with a gym. They have run lift fuel! Is that like rocket fuel. So I decided to sacrifice my money and time, all in service of you and your quest to solve the post workout fueling dilemma.

      I am your servant.

    • Here’s the menu of smoothies. Real food ingredients (yay!!) with added protein powders (whatever, it’s marketing). I’m somewhat surprised, but I don’t think we’ve seen evidence that the plant protein powders are harmful, just empty calories.

    • Thank you for your service I hope trying all those delicious foods wasn't too much of a burden ;)

      I haven't tried their food bars, I will.

      One interesting point, at the NYC Barry's they no longer use plastic for the smoothies, it's some kind of recycled paper and that goes for the $4 water they sell as well.

    • The $13 smoothie was delicious. It took about 10 minutes to make.

      Glad to hear about the paper cups. I was surprised that in the heart of Silicon Valley we were still getting paper.