Extra protein after a workout, or even extra carbs, would mean that you did not plan enough protein to build muscle, or enough carbs to fuel your body. Most of us have a surplus of both, and the workout is meant to burn off some of these. Protein, and carbs are calories. We want to use all that we consumed, and have a caloric deficit.
Since most of us will have more protein or carbs within a few hours of any workout, and most likely do nothing so strenuous to use up all of our protein or carbs, there is no reason to eat a pre- or post-workout snack. We knew the workout was going to happen, and it was calculated into you caloric range. Those ranges include the proper protein, and carbs to take care of your needs, including what you burned during your planned workouts.
The only reason you might need to refuel is if you ran a half marathon, or something so strenuous, that you couldn't physically eat enough in your 3-5 meals a day. So you have to have an extra meal, and so why not have it directly after you finish the exercise that caused this. If you bike 50 miles, and have no glycogen, you will not have any problem " choking down " some carbs. You will want to.
For protein, I can't think of an equivalent. Even when I powerlifted, I would eat some protein afterwards, but I never felt bad, or felt like I needed to replenish protein. I just knew I had to eat a certain amount of protein, and rest.
So if you don't feel worn out and physically weak, and the workout was planned, then your normal protein, and carbs will cover your needs. Have some carbs if you feel worn out, and think you can't wait to the next meal, but don't feel it is mandatory, and understand that any protein or carbs that you eat that are extra, will hurt your weight loss goals. They both count as 4 calories per gram, so if the workout was planned , and you are at a 500 calorie daily deficit, eating a 250 calorie snack, even if you feel the need to, will cut weight loss in half, if it is more than was planned.
This can be a common problem with working out, especially for weight loss. We try to use exercise for weight loss, and then decide we need more protein, but that affects the diet, and we just undid whatever calories we burned off. So if you find the need to add protein, or carbs after a workout.. make sure you subtract it from one of your other meals, unless the workout was above and beyond what you had planned to burn.
"We can't solve our problems with the same thinking we used when we created them "
- Albert Einstein
“Whether you think you can, or you think you can't--you're right.”
- Henry Ford
| current weight: 179.6