When to take protein

[mattthekille]

i usually take 2 scoops of whey a day (each scoop has 24 grams of protein), should i take the 2 scoops right after workout (as i've been doing lately), or should i just have 1 scoop when i wake up in the morning and 1 scoop right after a workout?

[PaulyBee]

take one post workout and one in the morning with some oats. i take one in the morning with oats, berries, cinnamon and some eggs on the side

[NickShelters]

i usually take 2 scoops of whey a day (each scoop has 24 grams of protein), should i take the 2 scoops right after workout (as i've been doing lately), or should i just have 1 scoop when i wake up in the morning and 1 scoop right after a workout?

Some believe protein within 30 minutes of workout is extra-bennificial because it feeds your starving muscles while your body enters a catabolic state. I take one post W/O and the other whenever. If you know you need that scoop or have a diet planned out with it in it, then take it in the morning if you please. If you don't I suggest taking it at night if you know you haven't gotten enough protein for the day. If you eat enough and get over your suggested amount don't waste it.

[Baller1234]

Meal timing is broscience. It does not matter as long as you are drinking the shakes sometime during the day.
On that note, I prefer one scoop with breakfast and another post workout.

[jon1995]

i dont really drink protein shakes because i think they taste like sh!!!t but that being said..anytime you want. *There are plenty of other great tasting protein sources scuh as chicken eggs yolk and whites and beef or any meat

[DanMee]

Drink it when ever you want it really doesnt make a difference.

[impload]

Take whenever you want but on workout days take both scoops within 5 minutes of working out, no longer than 15 min. Since your body is going through complete chaos right after a workout(tearing of the muscle tissue), your body will eat it up during this time.

[DanMee]

Take whenever you want but on workout days take both scoops within 5 minutes of working out, no longer than 15 min. Since your body is going through complete chaos right after a workout(tearing of the muscle tissue), your body will eat it up during this time.

please tell me your kidding

[matt27gd]

Fill your daily protein requirements: meel timing doesn't matter. You don't even need a shake. I usually don't drink a shake unless I am in a rush to be somewhere. I try and eat about 1g of Protein per pound of bodyweight (as the nutrition section recommends) by eating eggs, deli meat, milk etc.

[impload]

please tell me your kidding

nope, not kidding

[ChestNazi]

Take whenever you want but on workout days take both scoops within 5 minutes of working out, no longer than 15 min. Since your body is going through complete chaos right after a workout(tearing of the muscle tissue), your body will eat it up during this time.

dont listen to this kid. he fuking stupid.Take it pre-workout and post workout.

[impload]

dont listen to this kid. he fuking stupid.Take it pre-workout and post workout.

reason for this..?

[ChestNazi]

IMO your muscles are gonna use what it is your blood stream first. SO taking it pre-workout it will already be in your blood stream, thus why i believe pre-workout is more important that post.

[DanMee]

dont listen to this kid. he fuking stupid.Take it pre-workout and post workout.

your both stupid

[impload]

your both stupid

Then why don't you explain smart a**. this ^ is all you can say

[ChestNazi]

your both stupid

how? i know it doesnt matter when you take it dumbass. IMO pre-workout>post.

[elohelbrah]

Pretty sure it was either spidey, or mrb1g that said it actually is beneficial to take a protein shake after your workout.

It was a few weeks ago if I recall.. so I doubt I'd be able to find it.

[DanMee]

Then why don't you explain smart a**. this ^ is all you can say

I'm not going to sit here and spell it all out for you. How about you go out and do some research of your own. Take a look in nutrition section you'll learn a thing or 2.

[ChestNazi]

your both stupid

and it was actually spidey who explained the concept to me of taking it pre-workout. So really you are calling him stupid.

[DanMee]

and it was actually spidey who explained the concept to me of taking it pre-workout. So really you are calling him stupid.

I never said I disagreed with pre-workout meal. I was just disagreeing with the post workout window someone stated, being 5 minutes.

[impload]

I never said I disagreed with pre-workout meal. I was just disagreeing with the post workout window someone stated, being 5 minutes.

Dude watch this and STFU, i didnt say 5 min i said 5-15 min.

Watch at 10:05
http://www.bodybuilding.com/fun/kris...k-1-day-1.html

[ChestNazi]

Dude watch this and STFU, i didnt say 5 min i said 5-15 min.

Watch at 10:05
http://www.bodybuilding.com/fun/kris...k-1-day-1.html

well thats still wrong. It doesnt matter when you take it.

[impload]

well thats still wrong. It doesnt matter when you take it.

Shake within 5-15 min after workout = more beneficial

[DanMee]

Dude watch this and STFU, i didnt say 5 min i said 5-15 min.

Watch at 10:05
http://www.bodybuilding.com/fun/kris...k-1-day-1.html

supersite is full of sh*t

[NickShelters]

Shake within 5-15 min after workout = more beneficial

Everyone shut the f*ck up. We can all create magical numbers or express our opinions on each-others magical numbers but its no use. Answer the question at hand with as much factual information you can muster up or express your opinion and make it know its simply your opinion. To OP- Take it as soon as you can after workout and at morn or night. It's really not that import on the timing. If you pay so much attention to these minute details you'll legitimately drive yourself insane. If you eat right and lift hard you will see results, period. Get your diet in check and your routine in check and go from there. Stop worrying, keep lifting.

[bailey1106]

doesnt matter at all. I usually have 2 scoops after workout. Sometimes throughout the day if i cant cook any food.*

[xbuttheaddx]

Drink it when ever you want it really doesnt make a difference.

this.

[xbuttheaddx]

strong broscience in this thread.

[jarekd1234]

Ok, this should clear some things up.

Here, I'll help you...........

The postexercise "anabolic window" is a highly misused & abused concept. Preworkout nutrition all but cancels the urgency, unless you're an endurance athlete with multiple glycogen-depleting events in a single day. Getting down to brass tacks, a relatively recent study (Power et al. 2009) showed that a 45g dose of whey protein isolate takes appx 50 minutes to cause blood AA levels to peak. Resulting insulin levels, which peaked at 40 minutes after ingestion, remained at elevations known to max out the inhibition of muscle protein breakdown (15-30 mU/L) for 120 minutes after ingestion. This dose takes 3 hours for insulin & AA levels to return to baseline from the point of ingestion. The inclusion of carbs to this dose would cause AA & insulin levels to peak higher & stay elevated above baseline even longer.

So much for the anabolic peephole & the urgency to down AAs during your weight training workout; they are already seeping into circulation (& will continue to do so after your training bout is done). Even in the event that a preworkout meal is skipped, the anabolic effect of the postworkout meal is increased as a supercompensatory response (Deldicque et al, 2010). Moving on, another recent study (Staples et al, 2010) found that a substantial dose of carbohydrate (50g maltodextrin) added to 25g whey protein was unable to further increase postexercise net muscle protein balance compared to the protein dose without carbs. Again, this is not to say that adding carbs at this point is counterproductive, but it certainly doesn't support the idea that you must get your lightning-fast postexercise carb orgy for optimal results.

To add to this... Why has the majority of longer-term research failed to show any meaningful differences in nutrient timing relative to the resistance training bout? It's likely because the body is smarter than we give it credit for. Most people don't know that as a result of a single training bout, the receptivity of muscle to protein dosing can persist for at least 24 hours: http://www.ncbi.nlm.nih.gov/pubmed/21289204

More from earlier in the thread:

Here's what you're not seeming to grasp: the "windows" for taking advantage of nutrient timing are not little peepholes. They're more like bay windows of a mansion. You're ignoring just how long the anabolic effects are of a typical mixed meal. Depending on the size of a meal, it takes a good 1-2 hours for circulating substrate levels to peak, and it takes a good 3-6 hours (or more) for everythng to drop back down to baseline.

You're also ignoring the fact that the anabolic effects of a meal are maxed out at much lower levels than typical meals drive insulin & amino acids up to. Furthermore, you're also ignoring the body's ability of anabolic (& fat-oxidative) supercompensation when forced to work in the absence of fuels. So, metaphorically speaking, our physiology basically has the universe mapped out and you're thinking it needs to be taught addition & subtraction.

"Properly done preworkout nutrition EASILY elevates insulin above and beyond the maximal threshold seen to inhibit muscle protein breakdown. This insulin elevation resulting from the preworkout meal can persist long after your resistance training bout is done. Therefore, thinking you need to spike anything is only the result of neglecting your preW nutrition"

MEAL FREQUENCY!

Often, you see things like:

"Eat every 2-3 hours to burn more fat!" or "Your body needs a constant supply of protein to keep it building muscle."
You see these both in magazines and online, but recently this statement is being challenged more often online (usually without reason).

http://www.ncbi.nlm.nih.gov/pubmed/8...ubmed_RVDocSum

This study compared 5 meals a day to 2 meals a day, both with the same total caloric intake. The conclusion of this study came to be: "With the method used for determination of DIT no significant effect of meal frequency on the contribution of DIT to ADMR could be demonstrated."

http://www.ncbi.nlm.nih.gov/pubmed/9155494

This is some-what of an analysis of ALL studies done regarding meal frequency and energy expenditure (calories burnt). It essentially states that most studies are neutral on the matter, that is meal frequency has no effect on metabolism. The VERY few studies saying otherwise were likely flawed.

http://www.slideshare.net/biolayne/o...nd-muscle-mass

That is a slideshow done by Dr. Layne Norton. It essentially shows that protein synthesis is not related to an absolute increase in plasma amino levels, which would be sustained by frequent meals. It's hypothesized that plasma amino spikes are able to stimulate protein synthesis at a much greater rate. This would actually support eating LESS frequently rather than more frequently.

http://www.ncbi.nlm.nih.gov/pubmed/17413096

Here's another study that may be taking this myth and completely reversing it. It showed that although eating one meal/day as opposed to three caused an increase in hunger, it actually caused a DECREASE in fat mass, it also showed decrease in the catabolic hormone cortisol.


Myth DENIED! Eating every two to three hours is definitely not necessary, and is quite likely even less beneficial than eating every 5-6 hours, possibly more.



Another common thing I hear... You MUST IMMEDIATELY take a fast-digesting protein, such as whey, prior to working out to stimulate the best gains.

http://www.ncbi.nlm.nih.gov/pubmed/21045172

This study showed that immediate responses to whey and casein ingestion were different... But the end result was the same. They both stimulated protein synthesis equally.

http://www.ncbi.nlm.nih.gov/pubmed/15570142

This study shows almost exactly the same thing. Both proteins caused equal protein synthesis.

These findings are only compounded by having solid pre workout nutrition. A quote by Alan Aragon states: "Properly done preworkout nutrition EASILY elevates insulin above and beyond the maximal threshold seen to inhibit muscle protein breakdown. This insulin elevation resulting from the preworkout meal can persist long after your resistance training bout is done. Therefore, thinking you need to spike anything is only the result of neglecting your preW nutrition"

Myth, again, DENIED! You do not need a fast-digesting protein immediately postworkout. Nor do you need ANY protein post workout provided you are not lifting in a fasted state.

Now read this, and stop spreading broscience.

Cliffs:
-meal frequency does not matter
-meal frequency does not matter

[rasse226]

doesnt matter at all. I usually have 2 scoops after workout. Sometimes throughout the day if i cant cook any food.*

This