When to take protein supplements and what kind?

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    Apr 28, 2009 2:52 AM GMT
    I'm trying to get a little bigger and increase definition at the same time. (not sure if that's the correct combination. hehe). So here's what I do: one scope of whey + milk 10-20 minutes before workout. Then one scope of casein + milk 10-20 minutes after workout. Is that the right way? Also, during the days when I don't work out, should I still take protein? BTW, I work out in the evening.

    Thanks!
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    Apr 28, 2009 1:05 PM GMT
    Although it is controversial, there is evidence that people engaging in endurance exercise (such as long distance running) or heavy resistive exercise (such as body building) can benefit from additional protein in their diets. One prominent researcher in the field recommends 1.2 to 1.4 grams per kilogram of body weight per day for endurance exercisers and 1.7 to 1.8 grams per kg per day for heavy strength training. Many sports nutritionists use 2.0 grams/kilogram as an upper ceiling of protein intake for athletes and weight trainers.

    Casein and whey are derived from milk. Whey is the liquid byproduct when the casein is produced. Casein will be used to make cheese. Casein has less lactose; so it is better tolerated by lactose intolerant individuals. I doubt that one is better than the other for muscle building but maybe someone else on RJ knows for sure.

    What you want is to have amino acids available at all times for muscle growth.

    You need protein for Breakfast (doesn't need to be a supplement)
    Muscles readily take up amino acids during and after exercise. This is the time that supplements should be used.
    Take protein at bedtime
    Some compulsive individuals also take protein between meals

    Muscles also grow on days that you don't workout. You also need protein these days.

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    Apr 28, 2009 1:54 PM GMT
    kneedraggen saidCasein has less lactose in it so is better tolerated by lactose intolerant individuals.


    Additionally, whey protein isolate is virtually lactose-free. Lactose intolerant individuals need to avoid whey protein concentrate.
  • RippedShorts

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    Apr 29, 2009 6:30 PM GMT
    After taking an exercise bio class in my undergrad, I learned that your body absorbs anything you eat and sends it into your muscles anywhere within 2 hours after your workout. Usually if you take it before, your body will preferentially store the food you eat into fat (supposedly). I usually take my supplements afterwards. hope this helps.
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    Apr 29, 2009 6:33 PM GMT
    highland saidI'm trying to get a little bigger and increase definition at the same time. (not sure if that's the correct combination. hehe). So here's what I do: one scope of whey + milk 10-20 minutes before workout. Then one scope of casein + milk 10-20 minutes after workout. Is that the right way? Also, during the days when I don't work out, should I still take protein? BTW, I work out in the evening.

    Thanks!


    You're so small now that I wouldn't worry about the definition part. EAT.

    Bring your calories up to about 3000, or more, and see where it takes you.

    You're not going to be able to get much leaner without chemicals, but, you don't have to be small. EAT.

    I'd eat 30 to 50 grams of protein 5 to 7 times a day, but, more than anything, you need CALORIES. You weigh less than I did at 13, and I'm two inches shorter. EAT. Good complex carbs, some pizza, ... you see food, and you eat it. No need for fried food or sugary stuff, you need FOOD.

    What you need is CARBS.

    EAT.
  • MikePhilPerez

    Posts: 4357

    Apr 29, 2009 6:50 PM GMT
    LOL

    p1_thomas.jpg
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    Apr 29, 2009 7:00 PM GMT
    Change your workouts to mornings (it keeps you metabolism higher throughout the day), eat more (like Chuck said) because it cranks your metabolism into overdrive, and treat yourself to a gigantic burger post-workout like what mikephil has posted up there ^ (just without the cheese, try to get at least 85% lean beef) LOL!
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    Apr 29, 2009 7:08 PM GMT
    On a side note, flex89 weighed 135 about 14 months ago. We put 80 pounds on Logan in 6 months while lowering his fat by 2%. Logan is a type 1 diabetic, too. If a 135 pound diabetic kid can gain, you can too. EAT. The neat thing is that flex89's HBA1C is better than ever.

    EAT.

    I thought you were cooking flex89. (He lives with me.)
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    Apr 29, 2009 7:28 PM GMT
    Insulin is described as being an incredibly anabolic hormone. I would think a type 1 diabetic with access to prescription insulin would have an advantage in being able to put on muscle weight quickly.