Protein shake timing

robocode

I currently work out around 5 o'clock and follow that with a post workout shake of whey protein (with creatine and amino acids). Then dinner around half 6 and before bed around 10 I'll have a casein shake (again throwing in my creatine and amino acids).
New commitments mean I won't be able to workout until later in the evening (around half 7 probably) so I'm wondering how to time my shakes since they also allow me to take my creatine and any other stuff I add. I don't want to have a shake (with half my daily creatine) straight after working out and then a casein shake a couple of hours later (with the other bit of creatine).
Could I just split my additional supps between a morning whey shake (not timed around any training) and a night time casein shake? Would I miss out on any tangible benefits of getting these supplements (creatine and aminos) straight in to my system after working out?

Zombienosh

you could take your post workout shake, before your workout.

ironclaw

robocode wrote: »

I currently work out around 5 o'clock and follow that with a post workout shake of whey protein (with creatine and amino acids). Then dinner around half 6.

Is your total work out about 60 mins? How many times per week?

siochain

Why are you taking whey and amino acids at the same time?

muffinn

Unless you are a professional athlete and have perfected every other aspect of your training and lifestyle, this would not make any noticeable difference. Just make sure you train hard, hit your daily macros, get some quality sleep to recover and you will be fine.

robocode

Thanks for the replies. That's what I thought muffinn, better to just do things right than worry about when I do them right! What's wrong with whey and aminos at the same time siochain? I add hmb, glutamine and leucine to my shakes. I thought it was ok to do this?

siochain

Whey protein includes enough amino's (including leucine & glutamine) for 99% of gym heads. Unless you have money to burn I'd bin all the supps and eat a good real freshly produced whole foods. Maybe Whey the odd time and creatine if your training very hard and playing some competitive sports.

robocode

I might just stick to the whey and creatine so. I'll look into things further first, there is so much conflicting advice sometimes with one person saying something's great, quickly followed by someone else saying it's a waste. I plan to start working out early in the morning so I might just go with a pre-workout shake.
So siochain and gummy panda, do you supplement at all and what kind of training do you do?

Gummy Panda

robocode wrote: »

I might just stick to the whey and creatine so. I'll look into things further first, there is so much conflicting advice sometimes with one person saying something's great, quickly followed by someone else saying it's a waste. I plan to start working out early in the morning so I might just go with a pre-workout shake.
So siochain and gummy panda, do you supplement at all and what kind of training do you do?

Is your diet and training consistent?

That's the most important thing. Its easy to get caught up in supplements. Generally most of it is snake oil to the average Joe.

robocode

My training is consistent and my diet is good most of the time. The best thing I could do is focus on tuning in the diet more. I'll keep using whey and creatine because the whey is useful and I'm feeling the benefit from the creatine. I also take a good multi and liquid fish oils so in terms of 'supplementation' you're right, I probably do have the important things ticked off. Thanks for all the feedback!

siochain

robocode wrote: »

So siochain and gummy panda, do you supplement at all and what kind of training do you do?

rehabbing a shoulder at the mo, training usually consists of wendler 5/3/1, METCON's and kickboxing

Nutrition, try to follow paleo\primal as much as possible.

supps: vit c, D3, omega 3, glucosamine, some times pea protein, fresh ground black coffee


Took many supps over the years and conclusion is most are just marketing hype. Good nutrition and hard work is where its at.

robocode

Yeah the more I've read into various supplements the last week or so I've reached the conclusion that while there are a few that might indeed be beneficial, the benefits would be slight, and consequently ****e value when you consider the price! I'll stick with orange triad, omega 3, creatine and whey.
I hope your shoulder mends soon, I've suffered with both of mine over the years!

kumate_champ07

you need carbs post workout, otherwise your losing out on the anabolic growth phase.

I would recommend using a mix of dextrose and fructose(1:1) with the whey. ideally 3:1 (carbs:protein)

if you cant get the basics right theres no point using supplements.