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protein powder

flext

By flext
in Diet & nutrition

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Pseudonym Veteran member

Pseudonym

Posted
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You should be eating every 2-3 hours. That usually means about six meals a day. Each of these meals should have a serving of protein in them. It doesn't matter whether it comes from beef, lamb, chicken, fish, eggs, or dairy (eg whey protein), but I'd recommend using as wide a range as possible.

Taking the whey protein immediately post-workout is a good idea because it's easily digested, so it's quickly available to your body at the time it's most needed.

Does that answer your question? :)

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jono Veteran member

jono

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hey all,

just wondering how often protein powder should be taken?

I have a protein shake straight after a workout but is it necessary to take one during the day, before bed etc?

you dont have 2 have protien powder at any specific time. rather you need protien throughout the the to ensure you can grow etc.

the only time i have a shake is PWO. the rest of my meals i prefer real food sources for protien e.g. beef, chicken etc.

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Varven Veteran member

Varven

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if your using your shake post work out, have you added in carbs... a lot of people ignore this .. dont ! as soon as you finish a work out, your body is very low on fuel. feeding it some carbs will stop it from breaking any muscles.

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brock_solid Member

brock_solid

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You don't even need protein powder.

It's not essential, i haven't had any powder for the last month and i've put on about 10kgs through eating, usually after the gym i come home and have 7 or 8 eggs.

Although my Mum bought me some today so i might aswell take that, anyway flext, make sure when you come home from the Gym you go home straight away and have a full meal ready like brown rice and chicken breast and broccoli and eat all that until you're pumping full feel like you're going to throw up then down the shake. Remember it's always easier to get the foods down if you eat the worst foods first then leave the foods you know you can get down til the end :grin:

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sponge Senior member

sponge

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You don't even need protein powder.

It's not essential, i haven't had any powder for the last month and i've put on about 10kgs through eating, usually after the gym i come home and have 7 or 8 eggs.

welcome to newb gains.

Although my Mum bought me some today so i might aswell take that, anyway flext, make sure when you come home from the Gym you go home straight away and have a full meal ready like brown rice and chicken breast and broccoli and eat all that until you're pumping full feel like you're going to throw up then down the shake. Remember it's always easier to get the foods down if you eat the worst foods first then leave the foods you know you can get down til the end :grin:

no, you don't. you haev a fast digesting whey (in water) together with insulin shuttling simple carbs as i said previously. you sip that slowly over like half an hour. then 30 mins after that you eat the meal.

buy whey and use it. the other time it's useful is first thing in the morning, since you're waking up catabolic and starving for nutrients.

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sponge Senior member

sponge

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"Insulin is a hormone secreted by the beta cells of the pancreas that controls the metabolism and cellular uptake of sugars, proteins, and fats"

after exercise (muscle contraction specifically) you can use fast digesting (preferably) carbohydrates to evelate the natural hormone insulin, which in turn shuttles nutrients through your body to where they want to go. sorta like a bus - you jump on, it takes you to where you want to go and drops you off.

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Varven Veteran member

Varven

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frogie is right on the money mate, listen to him, solid advice.

the concept is taht post work out your dead low on reserves. So it is safe to use a fast acting carb, such as dextrose ( same as glucose/white sugar/brewers sugar etc.) .

This creates a "window" into the cells via the insulin spike as explained by frogie.

Once this window is open, protein gets shuttled right into where it is needed most.

going back to the concepts:

As soon as you finish working out, create an insulin spike via simple sugars.

At this time flood in some protein, which will go into your blood stream and into the appropriate regions.

This all sounds very complex, but its really piss easy.

Basically you have to provide sugars and proteins, mixed into water right after your workout.

So dont use milk in your pwo ( post work out ) shake, just use protein and sugars. About 30g protein and 30g carbs via sugar will do.

For teh sugar I recommend going into your local supermarket and buying brewers sugar, which workouts to be like $3 for a 2kg bag or something amazingly cheap .

Alternatively you can buy protein powders which already have sugars and carbs in them , but downside is that you dont want simple carbs at other times during the day.

So id say buy a good low to zero carb tub of whey, and for post work out shove in about 30g sugar in there.

Its best to allow about 30 mins to pass after your pwo shake before having a solid meal. And solid meals take much longer to digest and get the proteins into your blood stream than whey in water.

But yes, if you have no other options, food is better than nothing.

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sponge Senior member

sponge

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So id say buy a good low to zero carb tub of whey, and for post work out shove in about 30g sugar in there.

frogie replied to this thread? heh

i agree with everything except this.. 1) zero carb whey would be hard to find. most have like 1-2g carbs per serving or something which is of no concern

2) 30g simple carbs is not enough. i always go for ~80 myself. definitely no less than 60 :shock:

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Varven Veteran member

Varven

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haha sorry sponge.. my brains taken a day off. I meant to accredit the info to you but ended up quoting frogie.

Not too bad a mistake cause i think most ppl on here by know anything insulin related, can be traced back to you :lol:

yes 30g would be very little.. i sit at around 50g. really depends on the person too and what they eat after it isnt it ?

if you were to have 30g simple sugars, a banana, some yoghurt and a meal later on, it would be enough id think.

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ExpensiveUrine Senior member

ExpensiveUrine

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Dextrose is dirt cheap. Mix that with your concentrate/isolate/hydrolyzed PRO, unless you prefer canned fruit or something.

As far as the quantity of high GI CHO, I'm not really anal about it. Just use your weight in KG. So if I weighed 90 kgs, I'd use 90 grams or stay in the range of 60-100 grams. Whichever you find easier.

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