Protein

When do you guys drink protein shakes?
Lately I've been doing a casein + milk for breakfast and a plain whey post workout, at about 6PM. I'm about to run out of casein. Does it matter if I take whey in the morning or should I get more casein?

I've read things like whey is fast acting and is essentially useless if not taken within + 2 hours of a workout, but who knows if it's all just broscience. If it's true, then taking whey in the morning but working out at 5-6PM is a waste of money.

Any input?

whey digests quickly. ie if you take 50g of whey most of that will be absorbed into your blood within the hour, raising amino acid levels, which is good if you're about workout and are going to deplete them. (or if you just worked out and theyre already depleted). compared to casein where digestion occurs much more slowly and amino acid levels are constantly elevated, but not as much as whey. so it does matter. take casein in the morning and whey pre and post workout. you could also try varying things up with real food if you want a good source of casein, i've been using true protein milk dairy isolate (double dutch chocolate flavor) and it's pretty good. it's basically dried skim milk (about 80% casein, 20% whey, so it provides a good initial boost of amino acids, good especially after not eating for awhile, and keeps amino acid levels constantly elevated after) there is good evidence that the reason whey works so well is because of the high levels of branched chain amino acids, especially leucine. so you could also just take high leucine BCAAs instead. this series is a good read http://www.bodyrecomposition.com/nut...stion-pt1.html

My opinion, coming from my experience, is that protein delivery times and types are pretty much negligible if you are not hitting your macro's and esp. your protein needs. Even then if you are not elite elite I consider types of proteins a moot point.

Just hit or surpass your necessary protein and you won't have to consider what type or when. I am however a semi-believer in getting good protein after a tough workout.

Thanks for the responses. On non-workout days, do you still drink whey? I can't imagine hitting 1g per pound without a little help from supplements.

no whey

i weigh 160ish. 1 lb chicken breast (120g) lunch, half lb lean ground beef for dinner (62g), half cup cottage cheese (14g), half cup greek yogurt (23g) for snack. already at 200+

I would suggest drinking your whey with a meal. Drink it with a bowl of cereal and suddenly your ''sugary meal'' become much more interesting for you. Whey is a great addition to an already solid diet to hit higher protein macro. Apart from post and pre workout, why would anyone want a super fast dose of protein?

Originally Posted by virus646

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I would suggest drinking your whey with a meal. Drink it with a bowl of cereal and suddenly your ''sugary meal'' become much more interesting for you. Whey is a great addition to an already solid diet to hit higher protein macro. Apart from post and pre workout, why would anyone want a super fast dose of protein?

You wouldn't, thats why you use casein or egg or beef or pea/rice etc

I personally prefer protein bars over protein shakes any day. I don't know why but the shakes go right through me specially after a workout. I've been eating dymatize elite gourmet protein bars because they simply taste good and give me what I need. At the end of the day, I think you should try and get as much protein for natural foods instead of supplements but sometimes we can just be to busy.

Sounds good guys. No whey except pre-post workout, will make a conscious effort to eat more protein food like eggs, milk, meat. Eating 2 pounds of meat a day is a hard transition for me as I'm used to traditional Chinese meals, which are based around rice, veggies, and little meat.

I just had my first PWO protein bar. It was £2.79. It will be my last. How does anyone eat these things?!

no one actually does.

I've heard that you can add olive oil/whole milk to whey to slow down the absorption process. Anybody have thoughts on this?

I've this too. The milk is supposed to coat the stomach or whatevs and slow down absorbtion, plus its casein so theres that. I don't know the logic behind the oil tho. I'll chalk all up as bro science.

Originally Posted by randomax

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I've heard that you can add olive oil/whole milk to whey to slow down the absorption process. Anybody have thoughts on this?

There was an episode of Happy Days where Richie coated his stomach with olive oil so he wouldn't get drunk so quickly.

Spending money on casein, imo, is a waste. Just mix your whey with milk. I consume 50g of whey mixed in water immediately following my workout, before the leaving the gym. I then eat whole food for my next meal, which comes shortly after.