when to use protein supplements?
- Thread starter ElFenix
- Start date
I have a shake first thing in the morning, and as soon as I get home from work or the gym. (so a total of 2 a day).
My shakes have around 1200 calories in them though...
I'm thinking about bumping up to a 3rd a day (probably with casein protein in it) right before I go to bed...
My shakes have around 1200 calories in them though...
I'm thinking about bumping up to a 3rd a day (probably with casein protein in it) right before I go to bed...
JohnOfSheffield
Lifer
- Jun 26, 2007
- 11,925
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Well, that would depend on the supplement used, i'd say pretty much any protein supplement used should be used afterwards, don't include carbs, the GI value of whey is enough to kick your insulin in high gear anyway and if you are prone to getting fat and that is what you are working to lose then skip supplements all together, they are a way to get more calories into your body without needing to ingest everyting in the form of meals.
There are supplements that contain higher amounts of the BCAA's and all of the EAAS which are more effective while absorbed faster, but these do not increase your insulin levels by much, they just feed your muscles the AA's you need at that point so taking them with something like creatine i'd suggest some sodium and dextrose to get your insulin level high (which has been shown to increase absorption but it's the sodium that actually uses the same transporter that you need to add, just reduce the amount of sodium in your regular meals by a gram or so and take that with your creatine).
So you're into building muscle or losing weight? Or which is more important to you at this point?
JohnOfSheffield
Lifer
- Jun 26, 2007
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Just so you know it, casein resticts uptake of everything, you can't take whey with casein and expect a consistant release, casein fucks that up by binding it all up until it's broken down and then half of it will be discarded.
1200 kcal shakes would be 300g of protein if you are not adding carbs or fat to them which would be stupid since you can eat that for 1/10'th of the price.
I'd say your advice is to be taken with a huge grain of salt and that you actually don't have a clue what you are eating yourself.
My shakes have 1 scoop of whey in them, and have much less than 50g of protein total. I don't mix casein with whey. Thats why I mentioned taking it right before I went to bed.
JohnOfSheffield
Lifer
- Jun 26, 2007
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It wouldn't be wise taking casein at any time, what would be wise would be eating something that would slow down uptake, not restrict it until it's broken down, something like any oil would work just fine, i'd favor any nut oil since it tastes a helluvalot better than the rest.
less than 50g, now let's calcualte this, 1200cal means 1200/4=300g of protein/carbs, that is a shitload of shakes if they have less than 50g, that is +6 shakes a day.
I think you are full of shit.
To be fair he didn't say what exactly was in his shakes.
Personally I use 1 heap scoop of ON Whey, skim milk, and some Natural Peanut butter for flavor (1 tablespoon), so total calories is greater than just protein calories. I'd assume mine come out to 250-300cal. 1200 cal is a lot, could be a weightgainer shake maybe?
JohnOfSheffield
Lifer
- Jun 26, 2007
- 11,925
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Well ON whey is overpriced crap, skim milk contains lactose and caseine, so say goodbye to that good effect that the glucosamides provide, peanut butter is just great... why don't you go for a big mac instead, it's about the same nutritional value?
What you want after workout is immediate stimulation, not the very building blocks that your muscles will be built of over time, Whey does accomplish that but not mixed with a lot of crap that slows down it's uptake, if you are not worried about that then buy some old protein of any kind, it'll be just as good in that case, the truth is that Whey is great because it is readily absorbed and contains high amounts of the EAA's, mix it with anything but water and you ruin it.
Then there are a lot of new supplements out there that are using a very specific amount of the various EAA's, it's not really more expensive than the regular whey but might be more effective, if anyone tries it (without additions) please contact me regarding effectiveness.
When should a person use supplements? 5' 10" 160 I have no problem maintaining my weight, would I use these shakes to hasten muscle growth and would they cause more bulk or lean strength?
ding ding. Add a half cup of whole bran, 2 tbs natural peanut butter, olive oil, honey, banana, etc...
Not sure how you could possibly compare that to a big mac though in terms of nutritional content.
I know there seems to be some people here who have a shake for every occasion. But I'd recommend starting with the basics, drinking one after your workout. Build from there depending on what you feel you need.
That's not how casein works. Its not the "breaking down" into BCAAs that slows it down, it's the gelling which has the exact same effect as fats...learn your shit.
Question: So when taking a protein shake after working out, are you supposed to drink it all quickly, or take your time with it? I'm using ON's Whey Gold Standard protein. Thanks 
Good lord I just reread this post, and John of Sheffield has no idea what he is talking about...
To the OP just take a shake afterwards...you can sip on BCAA's during, but anything else might make you sick, especially if it is an intense workout...Purple Wrath is great during workout....
Also casein like I said before acts just like fats/carbs and the food you recommend. Whey + Casein = slow digesting casein and whey. Does it slow it down a bit? yes, but it does not restrict it at all, it still all gets absorbed at the proportional rates.
To the OP just take a shake afterwards...you can sip on BCAA's during, but anything else might make you sick, especially if it is an intense workout...Purple Wrath is great during workout....
Also casein like I said before acts just like fats/carbs and the food you recommend. Whey + Casein = slow digesting casein and whey. Does it slow it down a bit? yes, but it does not restrict it at all, it still all gets absorbed at the proportional rates.
The GI of whey (or anything without carbohydrates) is 0. However, protein rich foods, even those with a GI of 0 will trigger an insulin response. This is correlated to the insulin index.
I eat one protein shake a day, usually in the morning before I do anything else. After reading all the responses in this thread, something tells me that one shake per day may not be enough.
Enough depends on whether or not you are meeting your caloric/macro requirements with your diet.
Isnt it better to take protein in the evenings and carbs in the morning, not the other way around?
In general, you want to stay away from high GI carbs before you go to bed and instead take a slower digesting protein.
ElFenix
First off, get rid of all the junk from your diet. This is the hard part for most of us.
When to take protein isn't complicted when you remove all the hype. That being said...within an hour after your workout is the best time for protein intake, and whey is super cheap and effective so it gets bang for the buck kudos. Before the workout isn't bad either, but not too much (I get sick too).
If you're taking anabolics, just follow any of the regimens in Flex magazine and be done with it. Otherwise, start with adding up your protein intake, and make sure that you're getting about 1 gram of protein per pound of body weight (unless your overweight). Work out with intensity and common sense three or four days per week and be done.
First off, get rid of all the junk from your diet. This is the hard part for most of us.
When to take protein isn't complicted when you remove all the hype. That being said...within an hour after your workout is the best time for protein intake, and whey is super cheap and effective so it gets bang for the buck kudos. Before the workout isn't bad either, but not too much (I get sick too).
If you're taking anabolics, just follow any of the regimens in Flex magazine and be done with it. Otherwise, start with adding up your protein intake, and make sure that you're getting about 1 gram of protein per pound of body weight (unless your overweight). Work out with intensity and common sense three or four days per week and be done.
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