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    • Fi

      plant-based recipes and ideas. Training and recovery Fueled by @arbonne vegan, non-gmo protein powders and supplements. 5x Ironman, 7x 70.3, 3x 26.2.

    • Chris

      Nice. I'm a vegan IronMan too but I don't use protein powders. Do we have evidence to show that they work and don't harm your health?

    • cvdavis

      I support plant based diets (though I'm not exclusively vegan myself) but I see no reason or scientific evidence for avoiding GMO foods.

    • gorudy

      I was just wondering about this today! I've picked up my HIIT frequency specifically with the goal of adding lean muscle and lowering my body fat %. Wondering if I should be taking a post workout protein supplement to encourage muscle growth as it's been dictated to me in the past.

    • cvdavis

      If you aren't against dairy products then chocolate milk has been shown to be just as (or more) effective than other recovery products. (I'm not aware of the % of vegans who avoid milk and/or dairy products but I'm guessing there's some vegan milk that is similar to 'regular' milk) Chocolate milk has some protein, sugar and fat in amounts that are pretty much in the amounts you need for recovery. Last time I was in California I was tested at 7% body fat and I manage to get plenty of KOM's on back to back days without ever taking any protein supplements. If you have a balanced diet then there really isn't support for protein drinks being advantageous. Unfortunately there isn't even strong support for any post recovery bar, drink or special diet either. Balanced diet works as well as all of those products people are trying to sell you. Replace your electrolytes and get some food and drinks into you within 20 minutes of working out. No need for these recovery things if you aren't doing a long hard workout.

    • VilTri

      I'm also plant-based (Vegan) triathlete. About 5 years ago I've decided to change my lifestyle and focus on my health. That is when I became plant-based and started competing in triathlons. @Chris has ignited that competitive fire, which has been burning in me since.

      I too started hearing about supplements, protein powders and other recovery remedies. However, upon doing some more research I couldn't find a definitive scientific answer as to how the supplements work better and are healtier than just eating plant-based food. As @cvdavis pointed out, as long you replenish your body with a healthy meal you will reap the benefits of a hard workout and your performance will improve.

      I am curious how @arbonne has helped your performance?

      P. S. My triathlete credentials include: IronMan All World Athlete (Silver 2015, 2016, 2017), USA Triathlon All American Athlete (2016, 2017) and 2017 ITU World Championship Qualifier.

    • gorudy

      Do you think Chocolate Almond Milk would have the same benefits?

      I struggle with the scenario where I have a workout ending around 6:30PM and then if i'm meeting friends for dinner at 8PM or later that leaves me with a 1-2 hour gap until my next meal after a work out.

    • VilTri

      I great article from Time: You Asked: Should I Eat Before or After a Workout? In it Dr. Rob Danoff (Aria Health System physician with a focus on sports medicine and nutrition) says that you only need about 1 gram of protein per kilogram of weight gain the benefits:

      ...your body—and especially your kidneys—can only synthesize so much protein. Research suggests roughly one gram of protein per kilogram of body weight is plenty to maximize muscle growth. By that measure, for a person who weighs 175 pounds, 80 grams of protein all day is enough.
      Apart from the risk of kidney damage, there’s evidence that overloading your body with protein can contribute to an imbalance in the acidity of your blood, which in the long run could lead to bone weakening. “It’s a myth that we need all this protein,” Danoff says. “More isn’t always better.”

      As for the time frame of consuming the protein after a workout he suggest not to stress out too much about it. Even after an hour or two you'll get just as much benefit as having the protein intake just minutes after. Here is what Dr. Rob is saying:

      As for post-workout food, Cohen suggests eating or drinking more protein an hour or two after lifting weights for bodybuilders and athletes. But despite what you’ve heard, it’s not necessary (or healthy) to pound a massive protein shake the second you stop pumping iron.

    • gorudy

      Okay interesting, let's take this a step further.

      What would get me to the ideal 85 - 90 grams of protein per day? What do you eat every day?

      (I'm aiming for 190 - 195 pounds >> 86 kilograms >> which is 85 - 90 grams of protein per day)

    • cvdavis

      I won't speak to the Almold milk comment but I will say that you should not wait the 1-2 hours until eating after a long endurance workout. Note that I'm not talking about lifting weights and the recovery after that. That doesn't mean you need a full meal or anything but eat something small that has some sugar, fat and protein. Also make sure you are hydrating afterwards. (I often weigh myself right after a workout to see if I'm dehydrated and to give me an indicator of how much I need to drink.) There are many things you could eat that would do the trick after a workout so I don't want to suggest any one thing. Having a very small snack won't keep you from eating a good meal an hour or two afterwards but just keep in mind that you'll want to reduce your after meal by the equivalent number of calories to ensure you aren't over eating.

    • cvdavis

      The following recommendation refers to longer endurance workouts and not weight lifting:

      I have no argument with waiting longer to have the protein alone but if you've just done a long endurance workout then most researchers/coaches recommend you replenish with some food within 20-30 minutes of the workout. This 'food' or replenishment is much more than just protein but requires sugar and some fat as well. The sugar helps you to replace the glycogen in your muscles and speeds recovery. Many people overlook the need for eating properly shortly after a workout and especially during the end of a workout or long bicycle ride. Many people will eat their food, bars, gels and so on during a ride but will refrain from eating that stuff near the end of the ride because they want to save money by not eating the last gel or bar. That's a mistake as it'll prolong the recovery process. If for example you're eating a gel every 40 minutes during the workout, then keep doing this right up to the end.

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