When to drink protein shakes?

  • Posted by a hidden member.
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    Oct 30, 2007 11:20 AM GMT
    I do free weights three times a week in the morning (M,W,F) and cardio on the elliptical twice a week in the morning (T, TH). Right now I'm taking a protein shake (Cytogainer) about 30 min after each weights workout. My question is, should I drink a shake more often? If so, when? (in the evening, after my cardio, etc.). The reason I haven't started drinking them more is in my head I'm figuring since I haven't worked out before hand, they're not going to add lean muscle but just get turned into fat by my body. Or, in the case of my cardio, that if anything got muscle, it would be my legs, which is not my primary goal. My legs are decent sized, my upper torso/arms are small. Interested to hear everyone's thoughts on this.
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    Oct 30, 2007 4:42 PM GMT
    I asked the same question years ago on a similar forum for hardcore lifters and the advice I was given was:

    Training days:
    1 Scoop whey shake in water on waking before any food
    2 Scoops whey shake in water within an hour of training
    1 Scoop of whey in milk before bed for a slow release during the night

    On non-training days miss out the post-training shake.
    I consider cardio to be non-training.

    9 times out of 10 I follow this. Sometimes I'll have one scoop before training and one after if I haven't eaten much protein, otherwise I'll just eat a banana.
  • MikemikeMike

    Posts: 6932

    Oct 31, 2007 2:15 AM GMT
    Post is the most important. IMO
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    Oct 31, 2007 2:39 AM GMT
    You need a liquid protein drink within minutes after your workout. The reason, your body will optimize 300% of the protein at that time. An hour later about 75%, and 3 hours later only about 12%. Optimizing your protein and carb intake is as important as the workout itself. A great book that explains this in depth is Nutrient Timing by John Ivy,Ph.D & Robert Portman, Ph.D. I highly recommend it to everyone thats into bodybuilding.
    Happy workouts
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    Oct 31, 2007 4:10 AM GMT
    maxx10 says: "your body will optimize 300% of the protein at that time."

    Your body will optimize 300%?

    What does that even mean?
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    Oct 31, 2007 1:39 PM GMT
    I read somewhere a long time ago that if you're trying to lose fat you should wait one hour after working out to eat anything.
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    Nov 01, 2007 4:21 AM GMT
    The best time to gylogen reload / protein push PWO (Post Workout) is immediately. The "Golden Hour", as it's called, is the best time to put nutrition into the muscles. In fact, uptake is significantly higher during that golden hour.

    About every 2 to 2.5 hours, all day long, every day with up to 10 to 12 meals, is ideal for making serious gains in mass and weight.

    Bring the carbs, down, and the poly, and mono, fats up to work on weight reduction, coupled with interval training just above ketosis (you can buy Ketostix just about anywhere). Many folks like first thing in the morning with about 10 grams to 20 grams of simple carbs and about 50 grams of protein immediately before first thing in the morning. First thing in the morning, your GH is highest, and your blood sugar lowest, and you have the whole rest of the day awake so the metabolic activation first thing keeps the furnace hot all day long. Likely, you won't be near Ketosis. Unless you really have your science down, it's probably not worth worrying about to much, but, something you should know.

    One of the worst things you can do is not eat immediately after resistance training. You miss your golden opportunity.

    Water will help with digestion, and elimination as well as help with performance, and fat mobilization.

    Fiber is essential to keep food moving threw. I prefer Citrucel mixed in with grits (0 sugar, 0 fat, and 22 grams of complex carbs). Just FYI, many morbidly obese, carry up to 30 pounds of food in their digestive system. It literally rots and poisons them.

    You can find more by googling on post work out glycogen load, and post workout insulin push. Any serious bodybuilding board will have a multitude of articles all about this stuff.

    You can watch the Discovery Health Channel for information on the morbidly obese, or, of course, google on that, as well.

    As I've said many times, this is all just science, and involves research, and educating yourself in how to manipulate your body for the desired result. Food is one of the tools.

    One additional item: severe caloric restriction is a bad idea in that it encourages the feast / famine response (one of the primary reasons fat folks fail in diet in addition to how they view food). Training your body how to become a fat-storing machine is really a very bad idea.

    The keys to lean mass gains is to remain in an anabolic state as much as possible (common sense 101). You accomplish this by small meals often and at moderate blood glucose levels, with enough protein to allow you to grow. Skipping meals is not a good idea, although, in modern society, sometimes hard to avoid.

    Resistance training will increase your lean muscle mass, strengthen your bones, and increase your BMR (Base Metabolic Rate) as you grow older. Let me explain a bit more: if I have 10% fat at 200#, I have 180# (200 - 20 = 180) of lean muscle mass (it's called that). Each pound of muscle burns 15 calories per day, every day, at rest (there are several theories here, I know, and age variances, etc.). So 15 * 180 = 2700. I.e., I need 2700 just to stay the same, without any activity. If I add another 1200 per day for growth, and activity, I'm up to 3900 calories per day, just to stay the same, or to gain. Fat folks, and skinny guys, too, have a hard time grasping the fact that YOU HAVE TO FUEL THE FURNACE. That's why I can gobble down food. All that muscle just sits there and burns calories.

    Your protein should remain fairly consistent, unless you're dieting hard. Carbs can vary with your activity level. You don't need to drop your protein on non-workout days. In fact, if you think about it clearly, you'll understand that's when you're recovering and the building process is actually occurring. Non-workout days, a bit less carbs, perhaps (unless you're carb cycling / loading), and a bit more protein.
  • vince_the_cyc...

    Posts: 126

    Nov 10, 2007 7:22 AM GMT
    Damn Chucky, you're good at this stuff.
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    Jan 13, 2008 5:46 AM GMT
    Chucky is DEAD on with this. I may disagree with him in other topics, however what he says here is absolutely correct. Go with that.
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    Jan 13, 2008 6:32 AM GMT
    im starting the muscle building program on monday. i bought some 100% whey protein and some glutamine. ill be eating between 5 and 6 meals a day as well. im planning on drinking two scoops of whey and one of glutamine an hour before my workout and another two whey and 1 glut immediately after, then i might take one more scoop before bed. is that ok?