Workout Protein

Question
QUESTION: In the past I have eaten protein bars after workouts or turkey sandwiches to try to give myself protein to rebuild myself, but am not sure how effective that was. And the protein bars come with unneeded fat and sugars. Is there a good vegetarian means of getting the protein? Maybe a can of beans or something?

ANSWER: Dear James,

I agree that protein is protein, and that some of these workout bars are not very different from eating a candy bar!
In fact, most American diets provide ample protein, even for building muscle. Without knowing any details about your size, workout routine, etc, an average amount of supplemental protein really just needs to be about 15 gm per day. You can find 12 grams in a glass of milk, 7 grams in an egg, and close to 10 grams in 1/2 cup of beans or nuts (watch out for the calorie density of nuts, though!). There are about 7 grams in each ounce of meat, fish, or chicken.
Enjoy your workouts!

Laurie

---------- FOLLOW-UP ----------

QUESTION: I wasn't agreeing that all protein is the same, which actually is the premous of my question. I don't know what protein is good for rebuilding after a workout. I am 31, 5' 11" 195lbs (Been gaining fat again lately) and lately am lucky to get out to the gym once a week (although last week I walked about 6 miles one night). I'd like to get back into going to the gym 2 times a week and doing home exercises once a week. When I think of the protein needed for rebuilding I've read there are like 4 types of main proteins and the primary rebuilding one (of two) is whey protein, which is from dairy. But dairy is also rather fattening. Is there anything you would suggest in particular that gives a lot more good than bad after a workout? I was hoping for something relatively inexpensive like vegetables tend to be, and easy to gage and prepare in advanced.

Answer
Protein is protein. It is a combination of amino acids that we use in our body. We use about 20 amino acids to build different body proteins, but can make many of them in our own body if we have the fuel (which comes from our diet). Nine of the amino acids must be obtained from our diet because we can't make them. If you hear the term "complete protein" this is a protein that provides all the essential amino acids (those we cannot make ourselves). Egg white is one of these.
Whey is another source of protein. Dairy is not fattening itself--skim milk has no fat, and there are cheeses made with little fat as well (look for "part skim" on the label).
A great source of fat-free protein is an egg white (hard boiled is the easiest way to prepare ahead of time to eat on the spot), and another is non-fat dry milk, which you can add to water or another beverage to make your own 'protein shake'.
The bottom line is, most of us get plenty of protein in our diet. You don't specifically need to eat a protein source after a workout.
Any extra protein we eat is burned as fuel--in other words, used as calories--and if we don't need those calories then we store it as fat!

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