When to Drink Whey Protein?

Whey is best before a workout because it is a protein that absorbs/digests quickly so it will give you the carbs you need for your workout right away. But, you can drink it at any time.

Casein protein is better after a workout or later in the evenings before you go to bed because it is a very slow absorbing/digesting protein. While it is highly recommended for the evenings and before bed, you can also take it anytime.

You don't have to have a whey drink after workouts to see results. Just make sure your getting enought protein, carbs, and fats throughout the day. A good solid meal after working out is fine too. I typically have whey after my workouts and then a solid meal an hour or so later but thats just what I like.

However post weights is a good time when the muscle is depleted of glycogen and thus a protein shake with carbs (such as malto) will help begin repair and also a quick boost of calories unlike other areas of the day and is unlikely to be laid down as fat.

Ok, if you spike your insulin levels (Esp caused by simple carbs) when muscle is not depleted there is a greater chance of the excess calories being laid down as fat. Make sense?

Really? On what basis?

this isn't an attack - to me its as simple as energy in < energy out, rather than whether insulin spiking will make me regain cals as "fat" if its still in a deficit?

If you think its that simple, go ahead :bigsmile:

Levels of high insulin will stop lipolysis, it literally tells the body to stop using fat as energy.

Insulin is a hormone that lowers blood sugar and it also tells the body to store fat. It metabolises carbohydrates and tells the body to store fuel we consume.

When you take in simple carbs, you risk the chance of increasing insulin being released and thus fat storage.

We get away with it post training because the muscle is depleted and so readily absorbed into the muscle as glycogen.

But assuming you don't have insulin resistance or some other hormonal impairment, surely the body is adaptable enough to deal with any temporary insulin spike without shutting down lipolysis. Particularly since if there's no insulin resistance then the insulin spike shouldn't be lasting that long to cause something as metabolically large as significant fat deposition.

If you spike insulin away from training times and eat at a calorific deficit how will you gain fat?

The broscience is the fact that unless you are training fully fasted then you will still have amino acids being used from previous meals. Hence why it doesn't matter if you have a "quick" digesting whey shake or a slow digesting casein shake pre or post training.

If you must supplement your protein intake, I would recommend spirulina powder, not whey. Spirulina is a complete protein and is a plant. It is much healthier and more nutrient-dense than whey.