Casein query

billyhead

Would taking say 30g of casein (24g of protein) at about 10.30pm i.e before bed count towards your daily allowance needed for protein?

metamorphosis

billyhead wrote: »

Would taking say 30g of casein (24g of protein) at about 10.30pm i.e before bed count towards your daily allowance needed for protein?

Yes.It is a food with calories and protein so why wouldn't it count? No huge difference than if you had another protein source like cottage cheese or chicken etc before bed.

billyhead

ULstudent wrote: »

Yes.It is a food with calories and protein so why wouldn't it count? No huge difference than if you had another protein source like cottage cheese or chicken etc before bed.

Thanks for the info UL student. How much protein do you think I should take per day if you had the following stats. 6ft 10.8 stone. Train 5-6 days a week (very active). Trying to bulk up lean muscle weight obviously

Also how many grams of carbs do you think I should take on average per dayas well as calories

ApeXaviour

billyhead wrote: »

Thanks for the info UL student. How much protein do you think I should take per day if you had the following stats. 6ft 10.8 stone. Train 5-6 days a week (very active). Trying to bulk up lean muscle weight obviously

What kind of training do you do?

Assuming you're ~15% bodyfat I suppose a good figure to try not to go under is about 130g protein per day (1g per lb of lean body mass rule of thumb, but maybe others will correct me). That's from all sources though...

billyhead wrote: »

Also how many grams of carbs do you think I should take on average per dayas well as calories

That's a personal choice... Personally I'd say <200 and eat lots and lots of fat. If you're looking to bulk you should eat a little more than your maintenance calorie amount which is probably 2500-3000 or so for you. So drink some milk.

billyhead

I do weight training 5 days a week.

I currently take about 150-155 grams of protein per day exclduing the 30 grams of casein before bed. I must be taking too much protein so. I also take about 220-250 grams of carbs per day.
Typical diet per would be

Pre work out-Coffee

Post workout-Protein shake -35Grams of whey
Berocca and multivit tablet
Breack-Protein bar and 2 weetabix with 30 grams of whey and 200mls of milk

Mid am- 1 tin of 80 grams tuna or tin of slamon or sadines and 2 rice cakes

Lunch- 2 granary slices and 140 grams of hame or tukey or chicken

Mid pm-2 rice cakes and 80 grams of tuna or 2 slices of cheese or it could be a danon yougurt and apple

Dinner- 2 slices of wholemeal bread with a tomatoe and sweetcorn and 200 grams of chciken or 150 grams of tuna and lettuce. No butter

Snack- 1 pitta and 1 tin of salmon (110 grams)

Pre bed-30 grams of casein and 200ml milk

I would also drink another cup of coffee and about 2-3 cups of tea per day aswell as 2 litres of water

drdeadlift

billyhead wrote: »

I do weight training 5 days a week.

I currently take about 150-155 grams of protein per day exclduing the 30 grams of casein before bed. I must be taking too much protein so. I also take about 220-250 grams of carbs per day.
Typical diet per would be

Pre work out-Coffee

Post workout-Protein shake -35Grams of whey
Berocca and multivit tablet
Breack-Protein bar and 2 weetabix with 30 grams of whey and 200mls of milk

Mid am- 1 tin of 80 grams tuna or tin of slamon or sadines and 2 rice cakes

Lunch- 2 granary slices and 140 grams of hame or tukey or chicken

Mid pm-2 rice cakes and 80 grams of tuna or 2 slices of cheese or it could be a danon yougurt and apple

Dinner- 2 slices of wholemeal bread with a tomatoe and sweetcorn and 200 grams of chciken or 150 grams of tuna and lettuce. No butter

Snack- 1 pitta and 1 tin of salmon (110 grams)

Pre bed-30 grams of casein and 200ml milk

I would also drink another cup of coffee and about 2-3 cups of tea per day aswell as 2 litres of water

that doesnt sound too bad.

rocky

billyhead wrote: »

I currently take about 150-155 grams of protein per day exclduing the 30 grams of casein before bed. I must be taking too much protein so. I also take about 220-250 grams of carbs per day.

Don't exclude the casein. Is that 30 grams of powder (which would be ~20grams of protein), or 30 grams of actual protein?

175grams of protein would not do you any harm, you can decrese it to 130 as suggested above, if you find it difficult to eat so much protein.

ApeXaviour

billyhead wrote: »

I do weight training 5 days a week.

I currently take about 150-155 grams of protein per day exclduing the 30 grams of casein before bed. I must be taking too much protein so.

No that's fine if you're weight training.

You're diet looks fairly regimented. Just wondering why so low fat? You need fats for building muscle (cell membranes and such) and, ironically enough to spur loss of bodyfat.

billyhead

ApeXaviour wrote: »

No that's fine if you're weight training.

You're diet looks fairly regimented. Just wondering why so low fat? You need fats for building muscle (cell membranes and such) and, ironically enough to spur loss of bodyfat.

Would the EFAs in the fish I eat every day not be suffcient in terms of healthy fats?

metamorphosis

billyhead wrote: »

Would the EFAs in the fish I eat every day not be suffcient in terms of healthy fats?

No - it would be wise to throw in some nuts, you have salmon and sardines in there so that's good as they are good soursec of Omega 3s (although fresh salmon is much better), flaxseed, eggs, greek yogurt, butter, dark chocolate etc.

Just as a general note - id throw in more greens like spinach, kale etc. Maybe swap some of the rice cakes for oatcakes/ryvita etc - more substantial and maybe swap the protein bar for something less sugar laden and just as protein full like a tub of cottage cheese

Will Heffernan

ULstudent wrote: »

Yes.It is a food with calories and protein so why wouldn't it count? No huge difference than if you had another protein source like cottage cheese or chicken etc before bed.

Agreed on the 'yes' part. There are however lots of different reasons for taking casein prior to bed time.

Getting 30g of protein from casein and getting 30g of protein from cottage cheese or grilled chicken (that would mean eating 200+ grams of cottage cheese or grilled chicken) are 2 very different experiences.