Is there a 'best time' to take protein shakes?

TRS30 · 29-09-2015 03:37PM #1

I work out in the evening about 6-7pm, have a bigish meal after (protein heavy) and then have a protein shake and a bit more protein (peanut butter) about 9/9.30pm. I try to eat regularly through out the day with each meal having some protein.

I am thinking of upping to two shakes a day to increase protein intake.

Is there a 'best time' to take protein shakes?

Hanley · 29-09-2015 03:48PM

How many grams of protein per day are you taking in currently, and what are your goals?

deadybai · 29-09-2015 03:49PM

I dont think there actually is a best time. I usually only have a shake immediately after I workout. I think that this is the best time as it gives my muscles more time to recover. Outside of that I think protein timing is a bit of a myth. I could be wrong but thats my view.

jimmii · 29-09-2015 03:58PM

Best time is straight after your workout when your muscles are looking to recover and grow. How much and how often is going to be mostly dictated by your weight and goals though. If you are already on a protein heavy diet additional protein might not give much extra benefit.

Alf Veedersane · 29-09-2015 06:13PM

Lads, this craic of needing it straight aftera workout...its not true.

Your best get is to try get some in at every meal. How much depends on your goals and intake

TRS30 · 29-09-2015 07:37PM

Thanks for the replies.

To be honest don't know how much protein I consume each day. I just try to eat some with each meal, more in the evenings as have turkey/chicken/Quorn mince stir fries.

I don't really have a goal as much, just to bulk up.

Since the consensus seems to be it doesn't matter when you take them, think I'll stick to one before bed and one first thing in the morning.

Skuxx · 29-09-2015 08:05PM

I have to agree that protein timing really seems to be a myth! I think it would be more beneficial for you to work out how much you are consuming per day (myfitnesspal is perfect for this) vs how much you should be eating, roughly!
If you can get close to this figure consistently then you'll do alright!

If you are having dinner quite soon after the gym then I wouldn't worry about trying to get the shake in!

colossus-x · 29-09-2015 08:40PM

Your muscles continue to grow up to 10 days after the damage you did to them during your workout. Not just the few hours after your workout. Therefore the best policy is to eat a high protein meal most of the time and you'll be fine.

Have given up protein shakes completely and improved my diet even further over the last 6 months and have got much improved results. I eat when I feel like it.

edit: this youtube trainer on supplements ! https://youtu.be/D0esA_7Jd5k?t=118

Transform · 29-09-2015 08:56PM

TRS30 wrote: »

Thanks for the replies.

To be honest don't know how much protein I consume each day. I just try to eat some with each meal, more in the evenings as have turkey/chicken/Quorn mince stir fries.

I don't really have a goal as much, just to bulk up.

Since the consensus seems to be it doesn't matter when you take them, think I'll stick to one before bed and one first thing in the morning.

if you dont know then you need to log and check dude.

whats your gender, height, weight and current level of activity?

ThinkProgress · 30-09-2015 09:47AM

TRS30 wrote: »

Is there a 'best time' to take protein shakes?

My best time would be NEVER!

Protein shakes are not necessary. They're a waste of money imo!

You can get all the protein you require from healthy whole foods. Excess protein is not converted into muscle - it's released in the toilet. (so literally pissing away your money)

Real food is better for you than supplements. That's some of the best advice I've ever received. (You're welcome!)

Zillah · 30-09-2015 09:55AM

Whey is food though. It's currently marketed as a supplement but that's an arbitrary definition.

"Little Miss Mufftet, sat on a tuffet, eating her curds and whey..."

I don't think I'll ever stop having regular whey shakes, I'm vegetarian so my protein options are much more limited.

Jan Laco · 30-09-2015 09:59AM

Before(with milk) and after workout(with water) And one on your rest day. That worked for me when I was into weights.

MartyMcFly84 · 30-09-2015 10:04AM

Protein shakes are not necessary. They're a waste of money imo!

I disagree with this point. Shakes per gram are often one of the cheapest forms of protein out there.

50g protein in the form of whey powder would cost significantly less than getting this from other animal sources (particularly meat). I suppose you could look at dried legumes as an option but for price but for sheer convenience I would be surprised if you could list many price per gram alternatives.

I agree your main sources should come from whole foods, however if you have a high protein requirement shakes are an easy was to get this into your diet and help keep the cost down.

ThinkProgress · 30-09-2015 10:04AM

Zillah wrote: »

Whey is food though. It's currently marketed as a supplement but that's an arbitrary definition.

"Little Miss Mufftet, sat on a tuffet, eating her curds and whey..."

I don't think I'll ever stop having regular whey shakes, I'm vegetarian so my protein options are much more limited.

Protein should be consumed in balance with the other three macro nutrients. So in that sense it's an unbalanced/unnaturally high concentrated food supplement. (just like those carb energy gels people consume during sports events)

So when you take something like a whey protein shake, your body is expecting carbs and fat too... but it's only getting one third of that equation.

This usually leads to an unbalanced diet. You're filling up on protein, but your body will still be craving carbs and fat. It often leads to weight gain... but not the kind of weight gain that many people would want.

Mr. CooL ICE · 30-09-2015 10:06AM

Zillah wrote: »

"Little Miss Mufftet, sat on a tuffet, eating her curds and whey..."

I always wondered what happened to her. Doing protein from such a young age couldn't have ended well.

edit -> found her

screen-shot-2015-07-28-at-8-46-35-am.jpg?quality=65&strip=all&w=780

screen-shot-2015-07-28-at-8-46-35-am.jpg?quality=65&strip=all&w=780

Alf Veedersane · 30-09-2015 10:12AM

ThinkProgress wrote: »

Protein should be consumed in balance with the other three macro nutrients. So in that sense it's an unbalanced/unnaturally high concentrated food supplement. (just like those carb energy gels people consume during sports events)

So when you take something like a whey protein shake, your body is expecting carbs and fat too... but it's only getting one third of that equation.

This usually leads to an unbalanced diet. You're filling up on protein, but your body will still be craving carbs and fat. It often leads to weight gain... but not the kind of weight gain that many people would want.

So if your body expects carbs and fat but doesn't get any at that particular time, what happens?

Disappointment?

No one suggests that a diet doesn't need to be balanced but having a protein shake to top up protein doesn't lead to putting on fat or physiological disappointment just because there aren't carbs and fat accompanying it.

Zillah · 30-09-2015 10:15AM

ThinkProgress wrote: »

Protein should be consumed in balance with the other three macro nutrients. So in that sense it's an unbalanced/unnaturally high concentrated food supplement. (just like those carb energy gels people consume during sports events)

So when you take something like a whey protein shake, your body is expecting carbs and fat too... but it's only getting one third of that equation.

This usually leads to an unbalanced diet. You're filling up on protein, but your body will still be craving carbs and fat. It often leads to weight gain... but not the kind of weight gain that many people would want.

Yeah this is just stuff you kind of made up. A diet needs to be well balanced with macros, it doesn't matter if an individual meal or snack is one-macro-heavy.

That said, who says I take it alone? My breakfast consists of a whey milkshake (protein), mixed with powdered oats (carbs), and full fat milk (fat). Does that sound unbalanced to you?

ThinkProgress · 30-09-2015 10:17AM

MartyMcFly84 wrote: »

I disagree with this point. Shakes per gram are often one of the cheapest forms of protein out there.

50g protein in the form of whey powder would cost significantly less than getting this from other animal sources (particularly meat). I suppose you could look at dried legumes as an option but for price and sheer convenience I would be surprised if you could list many price per gram alternatives.

I agree your main sources should come from whole foods, however if you have a high protein requirement shakes are an easy was to get this into your diet and help keep the cost down.

It's a waste of money, because it's unhealthy and highly concentrated rubbish.

It's an unnatural way of eating. You'll pay a bigger cost in the long run when it comes to your health. It's just fast food that's marketed as a health food. It's all muck!

Real protein sources are more filling and digest slower. Something like chicken breast actually has natural fiber within it that aids digestion. (not the same type of fiber found in grains etc)

Protein powders lead to many digestion problems because they're 'fake food'. If you care about your body and health, I would stay well clear of them.

Zillah · 30-09-2015 10:19AM

You have no idea what you're talking about - your opinion is based on ideology, not evidence.

Alf Veedersane · 30-09-2015 10:21AM

ThinkProgress wrote: »

It's a waste of money, because it's unhealthy and highly concentrated rubbish.

It's an unnatural way of eating. You'll pay a bigger cost in the long run when it comes to your health. It's just fast food that's marketed as a health food. It's all muck!

Real protein sources are more filling and digest slower. Something like chicken breast actually has natural fiber within it that aids digestion. (not the same type of fiber found in grains etc)

Protein powders lead to many digestion problems because they're 'fake food'. If you care about your body and health, I would stay well clear of them.

Of course protein in food is different but that doesn't mean that whey protein is unhealthy.

Whey is naturally occurring. Do you pour off the watery stuff when you open a yoghurt? No? That's whey. You've just shaved a few years off your life expectancy.

I don't disagree that it's preferable to get protein from food. Food is more enjoyable than shakes. But there nothing wrong with using a decent whey protein (one that has a high protein content and little else added)

Hanley · 30-09-2015 10:34AM

ThinkProgress wrote: »

It's a waste of money, because it's unhealthy and highly concentrated rubbish.

It's an unnatural way of eating. You'll pay a bigger cost in the long run when it comes to your health. It's just fast food that's marketed as a health food. It's all muck!

Real protein sources are more filling and digest slower. Something like chicken breast actually has natural fiber within it that aids digestion. (not the same type of fiber found in grains etc)

Protein powders lead to many digestion problems because they're 'fake food'. If you care about your body and health, I would stay well clear of them.

Everyone's entitled to an opinion. But your opinion probably couldn't be more wrong or misinformed.

ThinkProgress · 30-09-2015 10:52AM

Alf Veedersane wrote: »

So if your body expects carbs and fat but doesn't get any at that particular time, what happens?

Disappointment?

No one suggests that a diet doesn't need to be balanced but having a protein shake to top up protein doesn't lead to putting on fat or physiological disappointment just because there aren't carbs and fat accompanying it.

If you want optimal health. (and not just big arms), everything you eat should balanced. Every meal. Every snack.

And also have the highest quality foods. Protein powder is not a high quality food. It's junk food.

Zillah wrote: »

Yeah this is just stuff you kind of made up. A diet needs to be well balanced with macros, it doesn't matter if an individual meal or snack is one-macro-heavy.

That said, who says I take it alone? My breakfast consists of a whey milkshake (protein), mixed with powdered oats (carbs), and full fat milk (fat). Does that sound unbalanced to you?

Actually it does matter. You'll reach higher levels of health and fitness the more balanced your meals and snacks are. (and the higher quality of those foods too, obviously)

Your meal example is not the healthiest thing I've seen. But it's ok, I guess...

I'd have to see the exact quantities and quality of ingredients - but just at a glance, it would probably be a bit too high in protein and too low in fat. Many powdered oats are also high on the glycemic index too - so there are healthier options you could pick there too.

So yes, you could get healthier and more balanced. But overall not the worst breakfast I've seen. But it wouldn't be something I'd consume... I'd need better quality foods and slightly more fat from more varied sources.

Zillah wrote: »

You have no idea what you're talking about - your opinion is based on ideology, not evidence.

Most of our ideas come from personal experimentation and experience. Of course science and "evidence" is important too.

But there is tonnes of research out there that conflicts/contradicts each other. And both can come from reputable sources. So who do you believe? Who's "evidence" do you trust?

I could show you "evidence" to back up my points, but I could also show you more evidence that contradicts it. This whole industry is about opinions and personal experimentation.

My greatest fitness gains have come from my own experimentation mostly. As is the same with many other people I'm sure.

MartyMcFly84 · 30-09-2015 10:55AM

It's a waste of money, because it's unhealthy and highly concentrated rubbish.

It's an unnatural way of eating. You'll pay a bigger cost in the long run when it comes to your health. It's just fast food that's marketed as a health food. It's all muck!

Real protein sources are more filling and digest slower. Something like chicken breast actually has natural fiber within it that aids digestion. (not the same type of fiber found in grains etc)

Protein powders lead to many digestion problems because they're 'fake food'. If you care about your body and health, I would stay well clear of them.

Whey is a natural product. It is just separated to make certain dairy products. Cottage cheese for example is a mix of curds and whey, for other cheese the whey is drained off. This is what whey powder is made from.

As mentioned above you seem to be basing your opinions on an ideology as opposed to facts. I agree replacing whole foods completely is a terribly idea but no one is suggesting that. You can still eat chicken breasts, but instead of eating an extra 2 chicken breasts a day on top what you have already had you have a shake instead.

There are by far much much worse things you can be ingesting than Whey protein , which is actually not bad at all as part of a daily diet.

Alf Veedersane · 30-09-2015 10:58AM

ThinkProgress wrote: »

If you want optimal health. (and not just big arms), everything you eat should balanced. Every meal. Every snack.

And also have the highest quality foods. Protein powder is not a high quality food. It's junk food.

Actually it does matter. You'll reach higher levels of health and fitness the more balanced your meals and snacks are. (and the higher quality of those foods too, obviously)

Your meal example is not the healthiest thing I've seen. But it's ok, I guess...

I'd have to see the exact quantities and quality of ingredients - but just at a glance, it would probably be a bit too high in protein and too low in fat. Many powdered oats are also high on the glycemic index too - so there are healthier options you could pick there too.

So yes, you could get healthier and more balanced. But overall not the worst breakfast I've seen. But it wouldn't be something I'd consume... I'd need better quality foods and slightly more fat from more varied sources.

Most of our ideas come from personal experimentation and experience. Of course science and "evidence" is important too.

But there is tonnes of research out there that conflicts/contradicts each other. And both can come from reputable sources. So who do you believe? Who's "evidence" do you trust?

I could show you "evidence" to back up my points, but I could also show you more evidence that contradicts it. This whole industry is about opinions and personal experimentation.

My greatest fitness gains have come from my own experimentation mostly. As is the same with many other people I'm sure.

I trust the evidence of scientists who have no agenda.

I also did not know that whey went straight to your arms.

So, if you're looking for a macro breakdown of 50/30/20 (C/P/F), then every meal and every snack should have that breakdown? Really.

Mr. CooL ICE · 30-09-2015 11:01AM

ThinkProgress wrote: »

It's a waste of money, because it's unhealthy and highly concentrated rubbish.

It's an unnatural way of eating. You'll pay a bigger cost in the long run when it comes to your health. It's just fast food that's marketed as a health food. It's all muck!

Real protein sources are more filling and digest slower. Something like chicken breast actually has natural fiber within it that aids digestion. (not the same type of fiber found in grains etc)

Protein powders lead to many digestion problems because they're 'fake food'. If you care about your body and health, I would stay well clear of them.

200g of smoked salmon in Aldi contains 234 calories and 36g of protein. It costs €3.75.

A 43g serving (less than 2 scoops) of Myprotein Impact Whey unflavoured contains 178 calories and also 36g of protein. Works out at about 75c.

Whey protein is not a waste of money.

ThinkProgress · 30-09-2015 11:21AM

MartyMcFly84 wrote: »

Whey is a natural product. It is just separated to make certain dairy products. Cottage cheese for example is a mix of curds and whey, for other cheese the whey is drained off. This is what whey powder is made from.

As mentioned above you seem to be basing your opinions on an ideology as opposed to facts. I agree replacing whole foods completely is a terribly idea but no one is suggesting that. You can still eat chicken breasts, but instead of eating an extra 2 chicken breasts a day on top what you have already had you have a shake instead.

There are by far much much worse things you can be ingesting than Whey protein , which is actually not bad at all as part of a daily diet.

Would you walk around taking big bites out of a block of cheese? Or would you add some to a meal/snack as one part of a balanced dish?

I never said it was the worst thing you could could consume. But I also wouldn't consider it a health food either. Compared to real whole food, I would consider it junk.

If whole food is better, why consume anything else? If your answer is convenience or cost - they're not the answers of someone who is looking for optimal results!

Alf Veedersane wrote: »

I trust the evidence of scientists who have no agenda.

I also did not know that whey went straight to your arms.

So, if you're looking for a macro breakdown of 50/30/20 (C/P/F), then every meal and every snack should have that breakdown? Really.

Scientists can have agendas. And they are frequently wrong too.

Practically everything in the fitness industry gets contradicted by someone else eventually. So which experts are you going to believe?

Yes - if you're looking for optimal results, everything you put in your mouth should be perfectly balanced. (in an ideal scenario). Everything you eat effects your body in some way. All three macros have slightly different physiological effects... so the ideal way to consume them is together in perfect balance. (not in isolation and certainly not in poor quality)

Nicolas Cage wrote: »

200g of smoked salmon in Aldi contains 234 calories and 36g of protein. It costs €3.75.

A 43g serving (less than 2 scoops) of Myprotein Impact Whey unflavoured contains 178 calories and also 36g of protein. Works out at about 75c.

Whey protein is not a waste of money.

It is if you consider your health to be worth something to you!

White sugar is even cheaper. Go stock up on some of that too... don't worry about buying wholegrains.

Transform · 30-09-2015 11:38AM

ThinkProgress wrote: »

Would you walk around taking big bites out of a block of cheese? Or would you add some to a meal/snack as one part of a balanced dish?

I never said it was the worst thing you could could consume. But I also wouldn't consider it a health food either. Compared to real whole food, I would consider it junk.

If whole food is better, why consume anything else? If your answer is convenience or cost - they're not the answers of someone who is looking for optimal results!

Scientists can have agendas. And they are frequently wrong too.

Practically everything in the fitness industry gets contradicted by someone else eventually. So which experts are you going to believe?

Yes - if you're looking for optimal results, everything you put in your mouth should be perfectly balanced. (in an ideal scenario). Everything you eat effects your body in some way. All three macros have slightly different physiological effects... so the ideal way to consume them is together in perfect balance. (not in isolation and certainly not in poor quality)

It is if you consider your health to be worth something to you!

White sugar is even cheaper. Go stock up on some of that too... don't worry about buying wholegrains.

ill be over here drinking my protein shake thanks

so much tin foil hat wearing that's going on here.

whey protein or a protein shake is no better than real food = absolutely right

whey protein shake used as a means to increase protein intake because the individual struggles to get in enough protein so they mix it in with fruit and veg in a nutribullet = absolutely right

Alf Veedersane · 30-09-2015 11:40AM

ThinkProgress wrote: »

Scientists can have agendas. And they are frequently wrong too.

Practically everything in the fitness industry gets contradicted by someone else eventually. So which experts are you going to believe?

Yes - if you're looking for optimal results, everything you put in your mouth should be perfectly balanced. (in an ideal scenario). Everything you eat effects your body in some way. All three macros have slightly different physiological effects... so the ideal way to consume them is together in perfect balance. (not in isolation and certainly not in poor quality)

I did say scientists that don't have an agenda.

I'm not really sure what you're suggesting when you say that everything in the fitness industry is contradicted eventually. Do you disregard everything on the basis that it will be proven wrong at some point in the future?

Give me an idea for a 200kcal snack with a 50/30/20 macro split. I'm all out of ideas.

Transform · 30-09-2015 11:52AM

Alf Veedersane wrote: »

I did say scientists that don't have an agenda.

I'm not really sure what you're suggesting when you say that everything in the fitness industry is contradicted eventually. Do you disregard everything on the basis that it will be proven wrong at some point in the future?

Give me an idea for a 200kcal snack with a 50/30/20 macro split. I'm all out of ideas.

disproved ideas in fitness e.g.

progressive overload,
creating calorie deficit or excess for weight loss or gain
training just under lactate threshold can increase VO2 max
The quality of your movement depends on the quality of your muscle tissue and base strength
caffeine improves sports performance in pretty much every single sport
drink more water y'all
plyometrics help with improving explosive power and best supported with building a strength base first

yes i expect all these to get contradicted eventually

ford2600 · 30-09-2015 11:53AM

Bar your at the elite end of sport, getting diet 100% right isn't necessary for optimal health. In fact worrying about it and stressing is probably counter productive.

Majoring in the minors comes to mind.

Get it 90% right, don't worry about a little convenient whey, reduce stress improve sleep, enjoy your work, have some fun etc would be more in the major ballpark

Zillah · 30-09-2015 12:11PM

Sifting good science from bad science is hard, so I'm just going to make something up that seems to feel right to me, and then I'll go on the internet and lecture people as though I am an authority.

Is there a 'best time' to take protein shakes?

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