Spacing our protein intake before and after Gym ?

[thatsright]

In the morning after I go to the gym my breakfast is 2 cups of Greek non-fat plain yogurt and a tablespoon of natural peanut butter and some splenda. It’s actually pretty good-low carb and 50grams of protein. In the past before this right before leaving the gym, I would have a MetRX RTD protein shake and then get home and have my yogurt breakfast. All within 25 minutes.

Should I take the RTD before I go to the gym as it has ‘fast and slow acting proteins.’ Is there any advantage to drinking it before starting a workout? FYI, when I would drink it and then have my breakfast, I am consuming 100g of protein within 25 minutes. Can my body even properly absorb that much protein whether I’m doing it within 25 minutes or spacing it about 90 minutes apart?

 

[classy]

Quick answer, no. If you are only working out 1 hour or so, I would only consume straight whey, about 20-25 grams, a high quality whey. Then consume after my workout another scoop of whey with the meal you described above. That should cover the 2-3 hour window of uptake of nutrients. Whey enters the blood stream within 30 minutes, but is out with in 60 minutes or so.


Here is decent blurb on it

http://www.bodybuilding.com/fun/satternorton.htm

 

[mple]

There shouldn't be a difference in body composition if you're consistent in meeting your daily macro and micronutrient intake. If you notice your performance is markedly better from following a certain eating pattern that doesn't greatly interfere with your lifestyle then by all means keep at it.

Your body will absorb all the calories you throw at it up to something ridiculous like 15,000 kcals/day, but .8g/lb of protein is more than enough to stimulate maximal muscle protein synthesis.

 

[Koing]

There shouldn't be a difference in body composition if you're consistent in meeting your daily macro and micronutrient intake. If you notice your performance is markedly better from following a certain eating pattern that doesn't greatly interfere with your lifestyle then by all means keep at it.

Your body will absorb all the calories you throw at it up to something ridiculous like 15,000 kcals/day, but .8g/lb of protein is more than enough to stimulate maximal muscle protein synthesis.

This.

http://www.youtube.com/watch?v=hDjUrU9w85M
http://www.youtube.com/watch?v=i-rufwT4MP8
http://www.youtube.com/watch?v=BQxLdcKAo0E

Cliff:
Makes practically zero difference, less than 1% over the course of a year, so less than 1oz of muscle gain and that is if you gain a chunk of muscle.

The only advantage of before training is if you feel tired/ flat/ not enough energy for your training session. If your drink has enough carbs in it. If you feel okay then that is fine for you. I have mates that don't eat before training. Not me. I like to eat something pre training, have a protein shake about 2hrs in to training and bcaas during training. I have long training sessions, I'm dieting and it increases my protein count to hit my daily macros.

Koing

 

[classy]

For me consuming a fatty protein type meal about two hours or so before I workout, especially bench days, I have a better workout. In practice consuming protein and bcaas within a hour or so after training, I recover better and have a lot less cramping issues. I train 5 days a week no less than 90 mins upwards of sometimes 2 1/2 to 3 hours at one time.

 

[classy]

This.

http://www.youtube.com/watch?v=hDjUrU9w85M
http://www.youtube.com/watch?v=i-rufwT4MP8
http://www.youtube.com/watch?v=BQxLdcKAo0E

Cliff:
Makes practically zero difference, less than 1% over the course of a year, so less than 1oz of muscle gain and that is if you gain a chunk of muscle.

I looked at those videos, never heard of them before. But his argument base is one type of protein vs another basically. While his steak argument may be true, it fails in practicality. Most people have busy schedules, that is reality. They don't have time to cook a steak, let alone consume that much. Protein powders are more convenient and I would speculate just as healthy if not more so. I don't have the stomach bloat either like I would with consuming large amounts of animal based proteins like he is suggesting.

His points on the flaws in those studies has been known for quite some time now. But while those studies had flaws, I don't think you can ignore that there is some benefit to spacing and when you consume certain types of protein. I am a high protein consumer. I consume about 100-125 grams from powder alone. And most if not all my meals except breakfast contain some type of meat as well.

 

[Koing]

For me consuming a fatty protein type meal about two hours or so before I workout, especially bench days, I have a better workout. In practice consuming protein and bcaas within a hour or so after training, I recover better and have a lot less cramping issues. I train 5 days a week no less than 90 mins upwards of sometimes 2 1/2 to 3 hours at one time.

Exactly. Do what suits you and this suits you so that is great

I use to have a high carb drink to get me through training sessions as I was eating lunch at 1pm and I was training at 7:30pm. Not ideal to have a 6.5hr break inbetween meals! I'd be completely spent and feel terrible about an hr in to training. Then I started to take an energy drink and I was okay. Ideally I'd eat a smaller meal about 90-120mins pre training but that wasn't possible as the stock markets were closing!

Now my situation has changed and I can eat properly pre training so no energy drink for training is needed

Meal/ nutrition timing isn't a big deal unless you don't eat 24hrs pre training...

Koing

 

[Koing]

I looked at those videos, never heard of them before. But his argument base is one type of protein vs another basically. While his steak argument may be true, it fails in practicality. Most people have busy schedules, that is reality. They don't have time to cook a steak, let alone consume that much. Protein powders are more convenient and I would speculate just as healthy if not more so. I don't have the stomach bloat either like I would with consuming large amounts of animal based proteins like he is suggesting.

His points on the flaws in those studies has been known for quite some time now. But while those studies had flaws, I don't think you can ignore that there is some benefit to spacing and when you consume certain types of protein. I am a high protein consumer. I consume about 100-125 grams from powder alone. And most if not all my meals except breakfast contain some type of meat as well.

ICF is a solid source of information.

His argument isn't really of one type of protein vs another. It's about meal timing isn't that important and the amount of protein you eat per session isn't that important either as your body continuously processes the protein you eat. If you want to space, space 3x but 6x is not needed unless you want to eat 6x a day. For myself I'd actually rather eat 2-3x a day when I'm dieting. I don't like eating smaller meals as I'm left hungry and I want to eat more. Ideally I'd have 4-5x massive meals but I can't do that when I'm dieting.

Yes for sure protein powder is convenient. I get 75-110-160g from powders depending on the day.

Steak takes 4mins to cook . Granted it should be left out 30mins at room temp pre cooking and left to season for a bit.

ICF does hugely advocate you should eat from a wide variety of sources for all of your macro and micro nutrient needs.

Koing

 

[classy]

ICF is a solid source of information.

His argument isn't really of one type of protein vs another. It's about meal timing isn't that important and the amount of protein you eat per session isn't that important either as your body continuously processes the protein you eat. If you want to space, space 3x but 6x is not needed unless you want to eat 6x a day. For myself I'd actually rather eat 2-3x a day when I'm dieting. I don't like eating smaller meals as I'm left hungry and I want to eat more. Ideally I'd have 4-5x massive meals but I can't do that when I'm dieting.

Yes for sure protein powder is convenient. I get 75-110-160g from powders depending on the day.

Steak takes 4mins to cook . Granted it should be left out 30mins at room temp pre cooking and left to season for a bit.

ICF does hugely advocate you should eat from a wide variety of sources for all of your macro and micro nutrient needs.

Koing

I can go along with that. To throw in one tidbit that I have tried and it is helpful. Consuming casein at night has been a big positive. I know that taking in just two scoops of casein protein 50 grams, I wake up with my muscles fuller, lol, and my weight has really stayed much more consistent. My strength has been increasing as well. I absolutely believe that it is a good thing to do. There is definitely something to that body starving at night thingy .

 

[Koing]

I can go along with that. To throw in one tidbit that I have tried and it is helpful. Consuming casein at night has been a big positive. I know that taking in just two scoops of casein protein 50 grams, I wake up with my muscles fuller, lol, and my weight has really stayed much more consistent. My strength has been increasing as well. I absolutely believe that it is a good thing to do. There is definitely something to that body starving at night thingy .

Don't get me wrong. I have a whey shake pre bed and about 2hrs after I wake up. I'd rather have less hrs in the day I can eat and in the mornings I'm not that hungry as I eat dinner about 8-9 at night. Then I'll have my shake and breakfast.

Classy I thought you were a girl? Or is that someone else?

I've never really done the casein thing before bed. But my mate swears that if he doesn't have casein he doesn't feel as full when he takes whey. For me whey is fine for me. On days I have spare carbs I'll have 150g of cottage cheese with pineapple (can't stand cottage cheese on it's own) as cottage cheese has casein in it and is another food variety source. Along with my whey shake of course

Koing