Protein drinks, what time frame is the optimal for taking them?

[erikiksaz]

My daily schedule:

[11:30 am] - Wake up
[11:45 am] -Drink protein shake
[12:00 pm] - Eat lunch
[4:00 pm] - Drink protein shake
[5:00 pm] - Work out
[20 mins post-workout] Drink protein shake
[1:00 am - 2:00 am] bedtime

Basically, what i'm worried about is if my body is being given enough protein to work with when i sleep. I generally sleep at ~2am and wake up at about 11:30 am, nine hours without any supplements. Should i take out the protein shake at 4:00 pm and move it to 2 am, right before i sleep?

-side question, how does the body utilize fat compared to protein when it comes to bodily functions?

 

[PunDogg]

that looks like a good schedule for the drinks, i would only take the protein drink right before bed if its really low carb, but also it will make you go to the bathroom so you might want to watch that out also.
I would stick to the schedule that you have.

Dogg

 

[yobarman]

I read an article on T-mag that was specifically spoke about drinking protien at night. Just get it ready pre-sleep, set your alarm for them iddle of the night, chug and go back to sleep.

 

[Miramonti]

I think you mean 11:45am.

Cancel the 4pm and add one at 1-2am before bed.

 

[erikiksaz]

Hmm, i haven't thought about having to pee

I usually pee like a racehorse, let's hope i don't have any accidents in bed, hehe. I'll try it out, but i'll call it quits if my bladder gets overworked as i'm sleeping.

 

[storm897]

Originally posted by: erikiksaz
My daily schedule:

[11:30 am] - Wake up
[11:45 am] -Drink protein shake
[12:00 pm] - Eat lunch
[4:00 pm] - Drink protein shake
[5:00 pm] - Work out
[20 mins post-workout] Drink protein shake
[1:00 am - 2:00 am] bedtime

Basically, what i'm worried about is if my body is being given enough protein to work with when i sleep. I generally sleep at ~2am and wake up at about 11:30 am, nine hours without any supplements. Should i take out the protein shake at 4:00 pm and move it to 2 am, right before i sleep?

-side question, how does the body utilize fat compared to protein when it comes to bodily functions?

Read this article It takes about what to take before, during, and after your workout. I agree with the protein shake in the mourning becuase your body has been deprived of protein and a liquid protein (whey) shake will bring protein levels up quickly (take with water, not milk). At night though try eating a light meal because meals take longer to absorb the protein into your system. At night I have something like cottage cheese with a salad. Also, how many meals a day are you eating? Is protein shake your only source of protein?

 

[StageLeft]

First thing in the morning and last thing at night you HAVE to have protein. Anything in the middle you shoudl take too but I think first and last are the most important times.

 

[TubStain]

Originally posted by: Skoorb
First thing in the morning and last thing at night you HAVE to have protein. Anything in the middle you shoudl take too but I think first and last are the most important times.

And one centered around your workout as well.

 

[SP33Demon]

You schedule is good now, but you have legitimate concerns. Your shake before and after your workouts are VITAL, don't ever change this (Bracketing method is most efficient way to gain muscle!). What you need to do is take a shake before you go to bed (with milk preferably, it burns slower whereas u should use water before/after your workout shakes) and one in the morning. This should be enough protein as long as you are getting protein for lunch and dinner. I also used to take a 5th shake during lunch with a can of tuna and pasta, but have cut that out of the diet since I was gaining too much excess weight. But if you have a quick metabolism, get another one in at lunch.

Oh, and check this out. It only validates my regimen, and I gained 25 pounds of muscle (went from 170 to 195) in 6 months following this diet.

-Rob

 

[Turkish]

One simple rule of protein shakes:

One when you wake up, one before going to bed, and one after workout.

 

[Aharami]

dang....i gotta redo my schedule....i only drink protein b4 and after my workouts. b4, along with creatine. then after with milk as a milk shake

 

[LinuxIdiot]

What about protein bars? Would these be ok to use after lets say a 1 to 2 hour all around workout? If so, what bars or shakes would you guys recommend?

 

[Turkish]

Originally posted by: LinuxIdiot
What about protein bars? Would these be ok to use after lets say a 1 to 2 hour all around workout? If so, what bars or shakes would you guys recommend?

Protein Bars usually have too much carbohydrates IMHO. I stay away from them and recommend the same to you.

 

[toekramp]

Originally posted by: Xiety

Originally posted by: LinuxIdiot
What about protein bars? Would these be ok to use after lets say a 1 to 2 hour all around workout? If so, what bars or shakes would you guys recommend?

Protein Bars usually have too much carbohydrates IMHO. I stay away from them and recommend the same to you.

And they taste the way cigeratte smokers smell

 

[erikiksaz]

Originally posted by: SP33Demon
You schedule is good now, but you have legitimate concerns. Your shake before and after your workouts are VITAL, don't ever change this (Bracketing method is most efficient way to gain muscle!). What you need to do is take a shake before you go to bed (with milk preferably, it burns slower whereas u should use water before/after your workout shakes) and one in the morning. This should be enough protein as long as you are getting protein for lunch and dinner. I also used to take a 5th shake during lunch with a can of tuna and pasta, but have cut that out of the diet since I was gaining too much excess weight. But if you have a quick metabolism, get another one in at lunch.

Oh, and check this out. It only validates my regimen, and I gained 25 pounds of muscle (went from 170 to 195) in 6 months following this diet.

-Rob

So for the bracket, i'm supposed to take one before and one after the workout. If i follow this schedule though, i'll be taking four shakes a day! They would be taken in the morning, before the workout, after the workout, and before bed.

Since i take 2 scoops (44g) 3 times a day now (i weigh 135 and am relatively thin), should i rearrange the number of scoops so that it can accomodate 4 shakes instead? Something like 2 scoops in the morning, 1 pre-workout, 1 post-workout, 2 bedtime?

Also, how many meals a day are you eating? Is protein shake your only source of protein?

I eat two meals a day. And for the most part, yes, the protein shake is nearly my only source, besides for milk. I live at the dorms btw, which is why i'm limited in such things.

Thanks for the help guys!

 

[glaHHg]

Two meals a day is terrible, and so is getting all your protein from shakes. Most sources say to get between 1.5 to 2 grams of protein per lean body weight per day, so shoot for at least 200 grams. You want to get it in six meals per day, separated by around three hours each. The only times you really need shakes are when you wake up and post-workout. Your post-workout shake should contain only protein (whey) and carbs (like dextrose and maltodextrin (corn sugar and corn starch)) to replenish your muscles. Before bed eat a protein/fat meal (I usually go for cottage cheese and peanut butter but many people think I have no tastebuds). Most of your protein should come from real food. If you have a fridge in your dorm get chicken breasts and a cheap $20 foreman grill and cottage cheese. Otherwise eat tuna and p-butter out of the can/jar. You should keep track of your daily calorie intake because skinny guys like you tend to not eat enough then say stuff like "No matter what I eat I can't gain weight!" When you're thinking that, raise your calories. Fitday.com works great for this. Oh yeah, drink lots of water.
Hope this helps.

 

[zer0burn]

think is you dont want a protein drink at night. Its very fast absorbing. YOu want something like cottage cheese which is slow absorbing protein.

 

[minus1972]

wow...good thread. Picked up a few things already...keep it going.

^bump.

 

[SP33Demon]

Originally posted by: erikiksaz

Originally posted by: SP33Demon
You schedule is good now, but you have legitimate concerns. Your shake before and after your workouts are VITAL, don't ever change this (Bracketing method is most efficient way to gain muscle!). What you need to do is take a shake before you go to bed (with milk preferably, it burns slower whereas u should use water before/after your workout shakes) and one in the morning. This should be enough protein as long as you are getting protein for lunch and dinner. I also used to take a 5th shake during lunch with a can of tuna and pasta, but have cut that out of the diet since I was gaining too much excess weight. But if you have a quick metabolism, get another one in at lunch.

Oh, and check this out. It only validates my regimen, and I gained 25 pounds of muscle (went from 170 to 195) in 6 months following this diet.

-Rob

So for the bracket, i'm supposed to take one before and one after the workout. If i follow this schedule though, i'll be taking four shakes a day! They would be taken in the morning, before the workout, after the workout, and before bed.

Since i take 2 scoops (44g) 3 times a day now (i weigh 135 and am relatively thin), should i rearrange the number of scoops so that it can accomodate 4 shakes instead? Something like 2 scoops in the morning, 1 pre-workout, 1 post-workout, 2 bedtime?

Also, how many meals a day are you eating? Is protein shake your only source of protein?

I eat two meals a day. And for the most part, yes, the protein shake is nearly my only source, besides for milk. I live at the dorms btw, which is why i'm limited in such things.

Thanks for the help guys!

If in fact your shakes do have 44g of whey isolate/concetrate protein per shake, then yes I would go 2 scoops in the morn, 1 preworkout, 2 post workout, and 1 at night. This should accomodate you perfectly b/c you're still getting protein when you need it most.

Weighing in at 135 lbs, you may just want to take 4 full shakes if your stomach can handle it! Sounds like you need to gain weight. Also, be sure to eat tuna or chicken everyday to supplement your shakes. I know that when you're in college buying food is a pain but when you can afford to, try to get protein in at least 2-3 meals during the day. If you're only eating 2, get eggs in your first one and tuna/chicken in the second. Or maybe cottage cheese and a couple of egg whites. It depends how bad you want to gain weight/mass... experiment with your food, eat a lot for a month, see if you gain weight/mass, then tweak the diet accordingly. I can say, I do get into a daily habit with food. I eat solid white albacore (a full can) with tomato sauce and pasta everyday for lunch. I also have a bowl of xyz cereal every morning (usually Total/Raisin Bran/Frosted Shredded Wheat) mixed with a serving of Kellog's Fiber cereal and a vanilla protein shake. Dinner is usually my "variable meal" where I get creative... maybe fish(salmon), chicken breasts, or steak with salad.

Last but not least, you should count calories if you really want to get technical. See exactly how many calories of fat, protein, and carbs you should be getting each day in accordance to your body type with the Nutrient Ratio Calculator.
-Rob

 

[erikiksaz]

I don't know if i could take four full shakes, without losing my normal appetite. Ever since i started to take the shakes i don't eat nearly as much, since the shakes "fill" me up enough for me not to be hungry.

 

[alkemyst]

you want to get your steady protein in all day....also some at night (6-8 hours of fasting)....

it's good to sleep on proteins but bad to sleep on carbs, you can even tell that to your girl as she lies on the 'spot'.

 

[SP33Demon]

Well, I would only recommend milk with shakes in the morn or at night, since they burn slower... maybe you're taking them all with milk is why you're full?

Also, it's like when you drink water... At first after drinking a large quantity of water, you will have to pee constantly. Then next week, it's not so bad. Same with eating, if you haven't been eating alot to begin with you have to train your body to eat more, and to enlarge your stomach. After awhile you will always be hungry.

 

[Siddhartha]

Since it takes time for any thing to be absorbed by the small intestine, I doubt that "timing" your consumption of the protein drink in terms of your work out schedule really means anything physiologically.

 

[alkemyst]

Originally posted by: Dr Smooth
Since it takes time for any thing to be absorbed by the small intestine, I doubt that "timing" your consumption of the protein drink in terms of your work out schedule really means anything physiologically.

protein isn't used really when you work out....it's used more when you rest. Carbs are the fuel really....fats are a long term burn and help in the facilitation of certain processes.

You use a lot of protein sleeping if you have worked out hard.

 

[TheNinja]

Here is a good starting point - modify it how you will. But as glaHHg said you may think you are getting a lot of calories but if you are eating healthy foods it actually takes work to consume the needed calories. If you throw in fatty foods, fast food and alcohol you can reach 5000calories no problem.

Meal # 1 - 400cal, 35g protein
3/4 cup of oatmeal
1 protein shake (milk/whey)

Meal # 2 - 450cal, 20g protein
1/2 bagel w/ light cream cheese
1/2 cup cottage cheese
1 apple

Meal # 3 - avg: 600cal, 35g protein
decent lunch (sandwhich, chicken, etc. with veggies)

Meal # 4 - 480cal, 35g protein
1 banana
3/4 cup rice
1 protein shake (milk/whey)

WORKOUT

Meal # 5 - avg: 650cal, 35g protein
normal dinner (grilled steak, chicken, tuna, etc. with rice, veggies)

Meal # 6 - 400cal, 35g protein
3/4 cup oatmeal
1 protein shake (milk/whey)

TOTALS: 2980cal, 195g of protein, (also normal levels of carbs, fat as far as I can tell)