Optimum Time for Protein Consumption?

stephenoleary

Looking for a lot of info here, any/all advice appreciated:

I have begun a twice a day gym plan in the last 2 weeks - 7am and 7pm, each session approx 45 minutes, Mon/Tue and Thurs/Fri.

All sessions are weight based, proceeded and followed by a 5km cycle to and from the gym.

Wed and Saturdays are cardio days, combo of Tag rugby, basketball, etc.

Currently, I am taking 4 protein shakes per day - (one pre cycle, and one immediately after the 45 minute session - twice a day).

What I am looking for advice on is the following:

Am I taking the protein at the right times of the day in relation to my training? Am I taking too much / too little?

Should I be taking the same amount on Wed / Saturday / Sunday?

Should I be taking a combination of different protein shakes? Or will one standard shake do?

I also take a proxmax meal bar once a day, usually mid morning. I have a desk-based job.

My aim is to increase my muscle mass, not dramatically, and to get the most from my weights sessions.

I am noticing an improvement already, but I would like to know if I am taking the right supplements at the right times.

Thanks in advance...

TommyKnocker

Hi There

Can I ask if you can give a example of a typical day food intake in reasonable detail (i.e. time foods eaten) warts and all and also what your current weight is?

Are you following the 5-6 small meals a day eating schedule?

Seeing as your stated goal is to increase muscle mass slightly have you worked out what your daily calorie requirement is for maintenance?

I am no expert but you seem to be getting a lot of your daily protein intake from supplements (4 shakes and 1 meal bar). Personally I would have a good breakfast before the morning workout and drop the pre cycle shake. The shake after the workout is ok.

Also I would look to get in a small medium carb meal with a lean protein approx 2 hours before the evening workout and again drop the pre cycle shake. Again the post workout shake is fine. I would also drop the Promax meal bar mid morning in favour of maybe an apple and some nuts, a tin of tuna and some green beans (raw) or a couple of oat cakes and some peanut butter etc

I think you should try to get as much as of your daily calorie requirements from whole food as you can, using supplements just to fill in the gaps if required.

Just my 2 cents worth & again I am no expert. I am just in the process of tweaking my own food intake for muscle gain also.


Best Regards,

M

dioltas

I try to eat protein with every meal. Looks to me like your getting too much of your protein from shakes. What's wrong with eggs, beans, chicken etc? I usually take a protein shake after the gym with a banana as it's digested quickly, and it's handy. Other than that I'd only take one if I didnt have time to eat solid food. Don't see the need for a protein shake before and after a cycle tbh.

I know some people who take a shake every morning and evening, as if it was a multivitimin or something. I just try to keep getting it in to me throughout the day. It's just food.