protein shakes

mummytobeslim

my protein powder arrived today I am going to add it to my oats at breakfast and also have one or two skes .I wondered is it best to have a shake after exercise of before .I havwe bought this just to have as a healthy snack ,stop me reaching for biscuits ,crisps etc and figured this would not only help me but be better for me

rcramer7

I dont know what type of shake you have?

I have one for breakfast as soon as I wake-up. I workout about an hour later and have another when I'm done. Then about 45-1hr I'll have lunch. By the way I use "ON gold standard 100% whey". I also just mix it with water. I like the chocolate malt the best!

You'll have to tweak it according to your schedule. But, after you exercise it the most optimal.

Also, with trial and error, I found for myself that more than 30g at a time was a waste! All it did was make me fart! Like clear the neighborhood fart!!!!!!!!!!! Now I keep it at 30g for 1st shake, 2nd shake, 30g 1st lunch (real food), 30g 2nd lunch(real food), 50-60g dinner(real food), and 30 or less for my night time cereal/something. Just to add I'm 215lbs and maintaining muscle/losing fat. You'll have to tweak your own meals.

Good Luck!

harebearva

In reality it doesn't really matter when you drink a protein shake as long as you are hitting your daily macros and including it into your protein count. You do not need to drink a protein shake within an hour pre or post exercise. The protein synthesis window is more like 24 hours as opposed to 1 hour as some sources believe. Just get your daily amount when you normally do and you're good to go.

rcramer7

Not are things are created equally....


"Whey is also fast ingesting, meaning it gets to where it's needed - fast! Whey protein supplements play a huge roll in post-workout nutrition, when your body is in a catabolic state and needs a fast injection of protein.
Whey protein is traditionally used amongst bodybuilders and athletes for it's ability to promote muscle growth. But as new scientific studies are conducted, whey is being used in other applications. Some of these include: weight loss, cancer treatment, infant health, wound healing and the elderly. Practically everyone can benefit in some way from whey protein supplementation.
People that need increased protein levels will get the most benefit out of supplementing with whey. These include:
1. Bodybuilders & strength trainers
2. Endurance athletes
3. Those on weight loss programs
4. New to strength/weight training
5. Vegetarians
6. Team sports players
7. Whey protein is far superior to all other forms of protein. It provides the body with the perfect amino acid profile for muscle building, strength and recovery. Bodybuilders and professional athletes all know the importance of using whey protein supplements to help increase size, strength and speed up recovery times.
8. Whey is also fast ingesting, meaning it gets to where it's needed - fast! Whey protein supplements play a huge roll in post-workout nutrition, when your body is in a catabolic state and needs a fast injection of protein."

harebearva

Not are things are created equally....


"Whey is also fast ingesting, meaning it gets to where it's needed - fast! Whey protein supplements play a huge roll in post-workout nutrition, when your body is in a catabolic state and needs a fast injection of protein.
Whey protein is traditionally used amongst bodybuilders and athletes for it's ability to promote muscle growth. But as new scientific studies are conducted, whey is being used in other applications. Some of these include: weight loss, cancer treatment, infant health, wound healing and the elderly. Practically everyone can benefit in some way from whey protein supplementation.
People that need increased protein levels will get the most benefit out of supplementing with whey. These include:
1. Bodybuilders & strength trainers
2. Endurance athletes
3. Those on weight loss programs
4. New to strength/weight training
5. Vegetarians
6. Team sports players
7. Whey protein is far superior to all other forms of protein. It provides the body with the perfect amino acid profile for muscle building, strength and recovery. Bodybuilders and professional athletes all know the importance of using whey protein supplements to help increase size, strength and speed up recovery times.
8. Whey is also fast ingesting, meaning it gets to where it's needed - fast! Whey protein supplements play a huge roll in post-workout nutrition, when your body is in a catabolic state and needs a fast injection of protein."

I agree with some of this. I do not agree that whey is far superior to all other protein sources. I believe as do many others that whole foods are superior sources. Also the idea that the body requires an "injection of protein" post workout is indeed old data. The latest studies show that the protein synthesis window of opportunity is more like 12 to 24 hours long. I apologize that I don't have time to post supporting data but If someone else doesn't beat me to it, I will do so when I get home this evening. I too was a believer in alot of nutrition myths until recently. The information is quite interesting. To be continued: LOL

rcramer7

Just an innocent debate...

I don't believe it is supperior to real food either. My previous post shows how much "real food" I eat and trust me I EAT!!!

I do, however, think it is superior in the context of the data I posted: in that whey is manufactured to a point that all that the removal and digestion proccess has been done for you! Very low fat, lactose, calories, ect...

It takes the body A LOT longer to digest a solid piece of steak, where whey is already condensed and liquid. But, again, It's not food. It's a tool/supp. And used as one is practical.

Old data? Not new but, still correct.

rcramer7

Not to poke you when you aren't around...

Mayo clinic,

"Whey protein is one of the two major groups of proteins found in milk. It is a is A HIGHLY DIGESTIBLE SOURCE OF PROTEIN.
Whey proteins are used in a variety of foods, including ice cream, bread, and infant formula. Whey protein has been used in fat replacers for low-fat ice cream and as an ingredient in milk replacement products. Whey protein is also a popular dietary supplement for improving muscle strength and body composition and for the prevention of heart disease, diabetes, and age-related bone loss.
Whey protein may aid in the prevention of some hereditary conditions, such as the tendency to develop allergies. It may act as an appetite suppressant and aid in the control of blood sugar."


by Mark McManus,
"protein from a whole food source digests pretty slowly, I’ll still be getting the benefit from that steak many hours from now. An educated guess for the rate for absorption here would be 4-5g per hour for the steak. However, couple it with the fibrous veggies and cheese I had with it and we’re probably talking around just 3-4g of protein per hour.
A whey protein shake on an empty stomach will deliver your protein much faster at about 10g per hour"



I know there are a lot of ideas in the world but, this is one that I follow and what works great for me. I'm not a trendy person and when I don't see it for myself I don't swear by it or recommend it.

mummytobeslim

thank you both .I have the impact blend deluxe from my protein .com

rcramer7

thank you both .I have the impact blend deluxe from my protein .com

I just looked it up. It looks good!

mummytobeslim

thank you .looking forward to trying it the bag is huge will last me a while

MrsLVF

Whey protein =fast digesting, for that reason it's recommended after workout.

Casein protein=slow digesting, for that reason it's recommended before bed, or anytime to curb appetite.

mummytobeslim

Whey protein =fast digesting, for that reason it's recommended after workout.

Casein protein=slow digesting, for that reason it's recommended before bed, or anytime to curb appetite.

thank you ,great info all

harebearva

I know there are a lot of ideas in the world but, this is one that I follow and what works great for me. I'm not a trendy person and when I don't see it for myself I don't swear by it or recommend it.

I'm with you brother, this should be the quote of the week. Everything that we ( and I assume most everyone else) pass along in the forums are our current beliefs and that which makes the most sense to us; If everyone agreed on everything, then we'd never learn anything new. That's why I'm ALWAYS open to new ideas, and I'm a firm believer that no one will respond the same to any given routine or diet plan. I'm gonna go check out your links. They look supremely interesting.

Anyway, Here's some links to the information I mostly follow:

http://www.t-nation.com/free_online_article/sports_body_training_performance_nutrition/the_top_10_post_workout_nutrition_myths/

http://www.wannabebig.com/diet-and-nutrition/is-there-a-limit-to-how-much-protein-the-body-can-use-in-a-single-meal/

Heres a good one on protein absorption speed of various sources.
http://www.wannabebig.com/diet-and-nutrition/is-there-a-limit-to-how-much-protein-the-body-can-use-in-a-single-meal/

rcramer7

Nice! Thanks!