Protein - how much and when?

faceman

Inspired by previous threads on disagreement abouts protein, looking to get people's opinions on protein and when you take it, how often etc.

Not looking for links to websites, but just members of the forums experience.

I currently do 3 days a week weight training and cardio on every other day (altho i do squeeze in the odd cardio session after a weights session)

My "habit" has been to take a powder protein shake after a weights session but i dont take it any other times. Granted i get protein in my diet through meals etc. Im not saying this the best way, its just habit at this stage.

I hear mixed things from people, some who take 2 shakes a day on training day, some who take shakes on cardio day too and some who dont bother at all.

I have a busy day job etc so i dont always get to plan meals as well as some of my sporty friends so hopefully the shakes hit the mark.

What do you guys do and what results to get you get?

rocky

It is highly individual. The theory goes that it does not matter when/how much, if you meet your macros and total calories for the day.

If you reach your protein requirements (1g /pound LBM) from food, you do not need supplements.

I only take it when I workout at noon (I have no breakfast), I start sipping on the shake on my way to the gym and during workout, 30g protein with 30g glucose and 3g creatine. But only to have something in me, and liquids are a bit easier on my stomach if I'm working out shortly after eating. Plus some nice energy from the glucose.

If postworkout you have a large meal up to 3 hours after, you'll be fine without whey. Again, if you reach the protein for the day from food.

I'll start experimenting with carbs/glucose and try to increase my intake, maybe it'll have an effect on my recovery - at the moment the worse DOMS is starting 24 hours PWO and keeps going to 48 hours after.

Tigger

i do a minimum of 2.2 g per kg of lean me
seems good i never go any real result before i attended my diet

Limousine Fred

I do a 3 day full body split some weeks 4 days.
On training days I take jack3d pre workout + a meal about an hour before.
Post workout 2 scoops (50g) whey shake + 5g creatine mono.
On off days 1 shake sometimes 2 depending on how much protein I get from food.
Only taking this much protein/creatine the last couple of weeks as I want to pack on a bit of size.

SpaceCowb0y

it depends on what your goals are!

Im trying to cut weight and try to have 5 or 6 small meals throughout the day rather then 3 big meals to keep my metabolism going so i have one scoop between breakfast and lunch kind of as a snack and then one/two scoops after training in the evenings.

Ive recently started to have a casein protein shake about an hour/hour and a half before i go to bed too for that slow release throughout the night!:)

The Guvnor

In an ideal world my daily schedule would be the same but it's not...:)

I have just started back doing 6 days a week 3cv & 3 weights.

CV is done at 6.30am (ish) - I get up about 6 and would have a 65-70g shake with water giving about 50grams actual protein.

On training days my weights are done a bit later on - would usually have breakfast and do work in the office and hit the gym about 9-10. I would then have my shake upon getting back home - ten minutes after finishing up in the gym.

At 250-260lbs I would like to get a minimum of 300g protein per day.

I eat my meals during the day which can vary but would also go for another shake before bed - just whey and once again 50g actual protein.

I know with pretty good certainty that I get 100g protein between the two shakes - 6 days a week. I take sundays off and eat 'well' but forego the shakes.

Other staple meals atm would be a chicken wrap with 180g chicken in there and 2 slices leerdamer light cheese. This is a minimum of 70g protein.

Also have these wraps with Tuna sometimes two wraps with 200g each per wrap :eek: - what's that about 120g protein in the two wraps.

For some reason I've stopped having two of the chicken wraps in one go, because of the cheese!:D

So atm 2 shakes giving 100g protein per day - If I was mobile and did not have access to getting decent food I'd easily add in a third shake.

I think I pretty much get my target of 300 per day. Somedays a bit less and some days a lot more.

gant0

one serving with milk at breakfast and one with water after the gym

Kadongy

Protein shake with carbs just after training is proven to be effective for building muscle and positive hormonal effects.

Similar, weaker effect also true if consumed after fasting (ie: before you eat much when you wake up). I wouldn't bother with this if you are aiming to stay lean.

The 1g/lb rule doesn't seem to be as well supported by evidence, though it generally seems accepted in practice. Personally I consider it more important to have some protein available in your system as much of the time as possible, rather than aiming for a particular amount. Therefore I dont measure my protein intake - but it is high, and could easily be 1g/lb anyway!

Casein protein = slow release. Eat cottage cheese before bed. Consume lots of milk and dairy. Particularly good if losing fat, or staying lean is on your agenda. Helps keep protein available in your system even if trying to keep insulin levels low. Obviously lots of dairy is fatty, and there is a certain amount of sugar in plenty of it, so these factors should be taken into account also.

Whey protein = fast release. Consume in a shake with carbs after workout, possibly also at breakfast. Triggers insulin spike when consumed in this way which aids growth of both muscle and fat.

My approach: Eat excessively before and after weight training. Eat as much as I want otherwise, but mainly proteinous foods, veg, complex carbs. Dont eat much before going for walks. Eat plenty of cottage cheese etc beforehand to keep protein available.

My agenda is to gain strength and some muscle while losing fat. High insulin at optimal times for muscle growth. Low insulin at optimal times for fat loss. Weight training 3X a week, strong emphassis on major compoind lifts. Go for plenty of walks. Minimal alcohol intake.

So far working surprisingly well, especially considering factors such as moderate insomnia, stress, and age! Very rapid strength gains. Reasonably fast fat loss.

It's easy to get fat and strong - but it is much better to get lean and strong. The latter requires more thought, and more discipline.

SpaceCowb0y

Kadongy wrote: »

My agenda is to gain strength and some muscle while losing fat. High insulin at optimal times for muscle growth. Low insulin at optimal times for fat loss..

Im aiming for the same thing! What do you eat or drink to ensure your insulin levels are high/low and when actually are the optimal times for both? From what ive been told and read, trying to keep insulin levels at a minimum all the time is the best way to lose weight??