Mps

I’m probably over thinking this but on training days I wake up and have my morning shake (protein powder, 1 cup skim milk, oats, fruit, anpb) and 1.5 - 2 hrs later train. I’m there for about 2.5 hrs, the first 30 minutes is a general warmup, most shoulder stretching for low bar squats. I typically walk to and from the gym, 2 mile round trip. on my way home I’m at that 5 hr mark to eat again. I pack a banana, roughly 80g, and a protein shake(30g protein) in water for the walk home. when I get home I eat again. today’s pwo meal is 185g chicken, 100g oats in 1 cup skim milk. am I over doing it with the shake and the meal since they are so close together? skip the shake or would you co sider it to be one big meal since the walk home is maybe 20 min and I meal prep so food is ready to go in minutes when I walk thru the door.

TIA

Aura,

Thanks for the post. From a protein perspective, I think the total daily intake is far more important than the frequency or time interval. This includes any discussion of the “post workout” time period, as it’s not clear that eating directly after vs a “delayed meal” improves performance or subsequent adaptations.

Overall, I think you should have a morning shake and then a meal when you get home. You don’t need to have a shake right after your workout, but if it’s helping you meet your daily energy goals and you like it, it’s not going to hurt you either.

tl;dr- don’t worry about meal timing. It’s not a big enough deal to spend your time on.

-Jordan