Whey and Casein question

[pfg]

I've been taking whey for a bit now. Definitely noticing a difference.

I'm also considering taking a casein supplement along with the whey.

My plan would be to take whey right after workouts and to take casein regularly in the morning and before bed.

Does anyone know, would it be beneficial to take both whey and casein, or should I just stick with the whey?

[mwolfeass39]

Taking both would be beneficial, but I would suggest taking the casein at night instead of just pre/post workout. Casein protein takes much longer to break down, so it sustains your lean muscle with protein for longer. When you go to sleep, you go roughly 7-9 hours without protein, so taking casein would definitely help you build/maintain muscle while sleeping. If you dont want to spend money on the casein, you could always just get the same benefits from milk, yogurt, and cottage cheese- All of which are known to have casein protein.

[uselessgomez]

i take both whey and casein but i only take my casein right before i go to bed

[pfg]

Originally Posted by uselessgomez

i take both whey and casein but i only take my casein right before i go to bed

Well that seems to be working for you.

I'll try it out.

[Neopragmatist]

Or if you want, take the same routine (whey post-workout, casein bedtime) but in the morning, invest in a protein blend like Syntha-6 or Muscle Milk. Or you can simply mix around 70:30 whey/casein in the morning.

[pfg]

Well I run 2 miles right when I wake up in the morning, and I mean literally right when I wake up. I get up, stretch, and run, and I don't eat anything before I run.

Should I take whey before I run? or casein? Or whey after I run? or casein? Or something entirely different?

Honestly I have no idea what is the best to do. Right now I take whey right after I run but there may be a better solution.

Any ideas?

[tienshanpai]

I would say the 70:30 mix of whey/casein would be ideal before the run, that way you have a fast release protein while you're running, and a slow release which will start to release about the time you finish and carry on and through your next meal.

[pfg]

Actually I read somewhere that it's not good to mix whey powder and casein powder together in the same drink because the casein will drastically slow down the rate of the whey.

What if I took whey before I run and casein after I run?

[uselessgomez]

Originally Posted by pfg

Actually I read somewhere that it's not good to mix whey powder and casein powder together in the same drink because the casein will drastically slow down the rate of the whey.

What if I took whey before I run and casein after I run?

well if you drink you whey shake with milk than theres casein in there cause thats where casein comes from.

but regardless this is what i do first thing in the morning i wake up and have some complex carbs with a whey protein shake but i use almond milk instead of regular milk.

and at night i take my casein protein again with almond milk.

[mwolfeass39]

so does whey

[pfg]

Ok here is my plan as of now.

1. Wake up
2. Take whey with water immediately after waking up
3. Run 2 miles almost immediately after taking whey
4. Take casein with skim milk immediately after running
5. Nothing really, just resting for a while
6. Lift
7. Take whey with water immediately after lifting
8. Again, just resting
9. Take casein with skim milk immediately before bed

Sounds good? or should I change something?

[uselessgomez]

Originally Posted by pfg

Ok here is my plan as of now.

1. Wake up
2. Take whey with water immediately after waking up
3. Run 2 miles almost immediately after taking whey
4. Take casein with skim milk immediately after running
5. Nothing really, just resting for a while
6. Lift
7. Take whey with water immediately after lifting
8. Again, just resting
9. Take casein with skim milk immediately before bed

Sounds good? or should I change something?

how does your meal plan look? cause thats more important. what your eating and when as apposed to taking whey or casein

[pfg]

I eat a rather small breakfast. Usually a bowl of cereal or a piece of toast. Sometimes I eat eggs for breakfast.

For lunch I don't eat alot either. Usually a peanut butter sandwich and some kind of fruit.

I usually eat a very large dinner however. Usually some kind of meat and vegetables.

As far as beverages are concerned, I basically drink water 24/7. Sometimes I have a glass of skim milk. Those are literally the only two drinks that I ever drink.

[uselessgomez]

Originally Posted by pfg

I eat a rather small breakfast. Usually a bowl of cereal or a piece of toast. Sometimes I eat eggs for breakfast.

For lunch I don't eat alot either. Usually a peanut butter sandwich and some kind of fruit.

I usually eat a very large dinner however. Usually some kind of meat and vegetables.

As far as beverages are concerned, I basically drink water 24/7. Sometimes I have a glass of skim milk. Those are literally the only two drinks that I ever drink.

real quick, what are you goals? gain weight, lose weight, maintain? are you doing this for a sport?

[pfg]

I'm not doing this for a sport.

My main goal is to lose that thin layer of fat around my abdominal region but my second goal is to gain muscle, so, yeah, i want to gain weight

Basically I want to become just... more defined.

[j. ViLLA]

i'm in the same boat as you. I used to do HIIT cardio right when i wake up in the morning. Then read about doing cardio while the body is in a catabolic state. Now i take Whey Protein right when i wake up, then do HIIT cardio.

I eat breakfast 30 mins after (mainly carbs) and also my multivitamins. I usually don't workout again until 230-3pm, so at around 10am, i take Casein and then eat a whole protein source like chicken or fish at lunch at around 1230. I figure the slow absorbing protein will still be in me around the time i start working out.

By the time i finish my workout (which includes low intense cardio after weight lifting), i either drink a Whey Protein drink or a CarbRite Diet Protein Bar.

I bought the Casein mainly for sleeping, but after researching that protein is good to be in your system prior to weight training, i didn't want that bloated feeling heading into the gym after chugging down a Whey Protein Shake.

On non weight lifting days, i only take Casein prior to bedtime. Hope this helps.

[pfg]

awesome thanks

[j. ViLLA]

Originally Posted by pfg

awesome thanks

i dont have pix yet; i started June 6th, took the before picture, and my progress pic i'll take on the 6th of July, but since then i've lost 15 pounds and close to 4% body fat; i know over 3 pounds a week is unhealthy, but i'm 99% sure a lot of it was initially water weight.
I recommend the Cookies and Cream flavor from Optimum Nutrition. I also have the creamy vanilla flavor but it doesn't absorb to well and leaves clumps.

[pfg]

lol i already ordered the chocolate

but if i don't like that next time i'll buy cookies and cream

[tightslick1]

Hey boss,
I saw ur thread thought id throw something ur way.. U wanna lose a lil extra and put on the goods. U gotta eat more man. You should be eating 6 meals a day (2-3 could be shakes) if you do it that way have a 7th meal. Mkae sure your getting your lean protein sources; fish, steak/meat, chicken. In order to gain muscle you have to eat 1.5g of protein per lb of bodyweight. I would cut back the AM 2 miles, DO sprint intervals if anything, or try doing a circuit weight training routine three days a week (full body) they got some on bb.com.


As for your whey/casein thing

Whey in the AM is good.. NICE JOB!
Casein at bed... NICE
you can mix the casein and whey pwo but you dont need to (money wise u can save)

I go whey 30gpre, 40-60gpost, and casein-1 scoop= bed
On non liftin days I have cottage cheese b4 bed

I try to save some money, although i'll prolly end up buyin extra whey and takin it in the AM too...

OPT nutrition whey and casein are all unreal... Go wit those..

Good luck man

[pfg]

alright sweeeet

yeah i'll definitely keep all that in mind

thanks everyone for all the advice!

if you have more advice, keep it coming!

[uselessgomez]

Originally Posted by tightslick1

Hey boss,
I saw ur thread thought id throw something ur way.. U wanna lose a lil extra and put on the goods. U gotta eat more man. You should be eating 6 meals a day (2-3 could be shakes) if you do it that way have a 7th meal. Mkae sure your getting your lean protein sources; fish, steak/meat, chicken. In order to gain muscle you have to eat 1.5g of protein per lb of bodyweight. I would cut back the AM 2 miles, DO sprint intervals if anything, or try doing a circuit weight training routine three days a week (full body) they got some on bb.com.


As for your whey/casein thing

Whey in the AM is good.. NICE JOB!
Casein at bed... NICE
you can mix the casein and whey pwo but you dont need to (money wise u can save)

I go whey 30gpre, 40-60gpost, and casein-1 scoop= bed
On non liftin days I have cottage cheese b4 bed

I try to save some money, although i'll prolly end up buyin extra whey and takin it in the AM too...

OPT nutrition whey and casein are all unreal... Go wit those..

Good luck man

GREAT POST!

he hit the nail on the head perfectly!

[pfg]

alright thanks everyone for all the tips

i'll eat more meals and cut back on the 2 miles

[Kilim]

I compiled soem basic info here:
http://blog.bodybuilding.com/Kilim/2...ng-basics-101/
Maybe it will help.

[Roun3er]

Originally Posted by pfg

I've been taking whey for a bit now. Definitely noticing a difference.

I'm also considering taking a casein supplement along with the whey.

My plan would be to take whey right after workouts and to take casein regularly in the morning and before bed.

Does anyone know, would it be beneficial to take both whey and casein, or should I just stick with the whey?

I would recommend Whey in the morning rather than Casein. You body is starving for nutrients when you wake up, so you need a fast digesting protien like the Whey, not the slow digesting Casein. Same goes for post work out.

Casein is ideal to have before you go to bed, it is a slow digesting protein and will feed your body nutrients over time while you sleep in turn stalling your bodies catabolic state.

Hope this helps.

[pfg]

OK!

From all this awesome advice from everyone, here's what I'm thinking now.

1. Wake up
2. Take whey immediately after waking up
3. Do HIIT cardio for about 30 minutes almost immediately after taking whey
4. Take whey immediately after HIIT cardio
5. Wait about 30 minutes then eat a large breakfast
6. About 2 hours later or so take casien
7. About 2 hours after taking casein eat a large lunch (some kind of fish or chicken)
8. Around 3:00 PM take more casein
9. Eat a large dinner around 6:00, consisting of lean meat and vegetables
10. Wait an hour and a half or so, then lift (taking whey both before and after lifting)
11. Immediately before bed take casein

Good? or should I change something?

(I get up at 7:00 every morning, and I have work 9:00-6:00 just about everyday, and I have an hour lunch break from 12:00-1:00 so I don't have alot of room to change around when I excercise, but if you have any advice as to when to eat or drink casein or whey I'm open for suggestions.

[TheUnlikelyToad]

Save money and just buy one product - Ultra Peptide 1.0 contains both WPI and MC.

[ChristmasFnatic]

Get ON Nitrocore 24.

[Roun3er]

Originally Posted by pfg

OK!

From all this awesome advice from everyone, here's what I'm thinking now.

1. Wake up
2. Take whey immediately after waking up
3. Do HIIT cardio for about 30 minutes almost immediately after taking whey
4. Take whey immediately after HIIT cardio
5. Wait about 30 minutes then eat a large breakfast
6. About 2 hours later or so take casien
7. About 2 hours after taking casein eat a large lunch (some kind of fish or chicken)
8. Around 3:00 PM take more casein
9. Eat a large dinner around 6:00, consisting of lean meat and vegetables
10. Wait an hour and a half or so, then lift (taking whey both before and after lifting)
11. Immediately before bed take casein

Good? or should I change something?

(I get up at 7:00 every morning, and I have work 9:00-6:00 just about everyday, and I have an hour lunch break from 12:00-1:00 so I don't have alot of room to change around when I excercise, but if you have any advice as to when to eat or drink casein or whey I'm open for suggestions.

IMO, you are supplementing your protien intake with shakes WAY too much with this set up.

I would say:

Whey when you wake up.
Casein mid morning OR early afternoon (optional)
Whey immediately after training.
Casein before bed

[pfg]

ok thanks

yeah I've done some more research and I'm only going to take casein once a day... right before bed obviously