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NUTRITION TIPS: THE BEST TIME TO DRINK YOUR PROTEIN SHAKE
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Figured we could have a discussion about this.
What do you guys think??
When do you guys drink your shakes???
pyrobatt BloodManor
Do you think that having your shakes preworkout like mentioned in the article holds more merit than postworkout?Whenever I can’t meet my daily protein requirement with whole food. Or if I’m in a hurry and need something to hold me over till my next meal
If training fasted I like the idea of protein preworkout with a simple carb sourceDo you think that having your shakes preworkout like mentioned in the article holds more merit than postworkout?
That makes sense. I find I went through a time where I didn't use any powder either, I never have a problem eating protein, and I'd rather food than a shake. I can easily hit 3-400g in meat fish eggs and yogurt without even trying, as long as I'm eating sun up to sun down. But currently I'm fasting through the am, doing cardio midday, then eating for a few hours up until my workout. Because I have less time to consume everything, shakes help. Plus I also like the flavor. Kills my sweet cravings.I don't really drink protein anymore, unless on cycle.
Off cycle, I will have one scoop a day, maybe, post workout in overnight oats. If I am squatting or deadlifting, sometimes I will add a half scoop to some non fat Greek yogurt. I like something light in my stomach when I deadlift and squat, so a bar or Greek yogurt with some powder sites better than whole food.
On cycle, same thing, but I will also drink 1.5 scoops right after my training. My protein intake is higher on cycle, so I will utilize a little more powder.
Maybe its just me but whey during a workout sounds gross?Personally I focus alot on nutrient timing. I always either eat protein or drink a shake about an hour before training, I drink hydro whey during the workout, and eat a meal after.
Shakes to me are basically just a tool, though they are not as optimal as whole food, they are convienient, and with some healthy fats make a great meal replacement.
I use unflavored whey hydrolosate. Mixed with glycofuse, karbolyn, creatine, glutamine, eaasMaybe its just me but whey during a workout sounds gross?
yeah whey during a workout especially in the summer is not something that would interest me in the least....that's why I love amino products, they are lighter and have a more enjoyable flavor when sweatingMaybe its just me but whey during a workout sounds gross?
My man!After s e x preferably. Nothing like knocking back a double scoop after kicking some back doors in
Get a "thin" (not loaded with thickeners like guar gum, etc...) vanilla and add it to 20oz of white or light blue gatorade - you'll never know its protein.Maybe its just me but whey during a workout sounds gross?
Typo? should be "small"? "window" is bigger than promoted, ie. "bro, if you don't down your shake 37 seconds after your done, you'll lose muscle"Overall Cliffs:
- Nutrient Timing can be beneficial but window of opportunity is not as big as believed
I should have mentioned these are not the "best" times, just times when I use powders. I don't think there is a best/optimal time.I don't really drink protein anymore, unless on cycle.
Off cycle, I will have one scoop a day, maybe, post workout in overnight oats. If I am squatting or deadlifting, sometimes I will add a half scoop to some non fat Greek yogurt. I like something light in my stomach when I deadlift and squat, so a bar or Greek yogurt with some powder sites better than whole food.
On cycle, same thing, but I will also drink 1.5 scoops right after my training. My protein intake is higher on cycle, so I will utilize a little more powder.
Just to be clear I'm not mixing some chocolate protein with my shake. Whey hydrolosate and casein hydrolosate (Pepto pro) are far superior to aminos ( they are predigested, mix thin and provide a full aimno acid content. They don't have any taste when you mix with other flavored ingredients. My recovery with them intra workout vs with just aminos has been night and day so I personally continue to use them. I train roughly 2 hour sessions and I almost never get sore anymore.yeah whey during a workout especially in the summer is not something that would interest me in the least....that's why I love amino products, they are lighter and have a more enjoyable flavor when sweating
This, It does not mix or have the consistency of protein powder. Think of AEN Intrabolic or IntraMax. Both use WPH. WPH is thicker than your typical BCAA powder, but not by much.Just to be clear I'm not mixing a some chocolate protein with my shake. Whey hydrolosate and casein hydrolosate (Pepto pro) are far superior to aminos ( they are predigested, mix thin and provide a full aimno acid content. They don't have any taste when you mix with other flavored ingredients. My recovery with them intra workout vs with just aminos has been night and day so I personally continue to use them. I train roughly 2 hour sessions and I almost never get sore anymore.
Why did they stop making intrabolic?This, It does not mix or have the consistency of protein powder. Think of AEN Intrabolic or IntraMax. Both use WPH. WPH is thicker than your typical BCAA powder, but not by much.
I've used whey hydro intra and never noticed a difference VS a bcaa or bcaa/eaa drinkJust to be clear I'm not mixing some chocolate protein with my shake. Whey hydrolosate and casein hydrolosate (Pepto pro) are far superior to aminos ( they are predigested, mix thin and provide a full aimno acid content. They don't have any taste when you mix with other flavored ingredients. My recovery with them intra workout vs with just aminos has been night and day so I personally continue to use them. I train roughly 2 hour sessions and I almost never get sore anymore.
Everysone is different I guess. Yea the Peptopro is like 30a lb. I always just get the hydro whey when it goes on saleI've used whey hydro intra and never noticed a difference VS a bcaa or bcaa/eaa drink
And I don't think many ppl consider caesin hydro because of price
This is really what it comes down to imo.lots of argument on need of "intra" for average recreational athletes (not twice a day training etc...). as long as energy/macros are accounted for (ie you add the intra to your my fitness pal tracker) i think even guys like schoenfeld, aragaon etc have said "why not" even if not technically needed. heard an interview with an ifbb pro recently, who was very frugal - said "i just dump some whey isolate in gatorade and call it a day. can't argue with that, lol.
These IFBB Pro's also take a lot of other "Supplements" which may require extra protein or various forms of carbs. Not something a normal lifer may need. Throw insulin, peptides, and anabolics into the picture, then modifying your nutrition and what you would take pre/intra/post is MUCH Different.lots of argument on need of "intra" for average recreational athletes (not twice a day training etc...). as long as energy/macros are accounted for (ie you add the intra to your my fitness pal tracker) i think even guys like schoenfeld, aragaon etc have said "why not" even if not technically needed. heard an interview with an ifbb pro recently, who was very frugal - said "i just dump some whey isolate in gatorade and call it a day. can't argue with that, lol.
I may try that come September, I mainly use isolate as my protein powder of choice so it shouldn't be too thick and gross like some whey products can belots of argument on need of "intra" for average recreational athletes (not twice a day training etc...). as long as energy/macros are accounted for (ie you add the intra to your my fitness pal tracker) i think even guys like schoenfeld, aragaon etc have said "why not" even if not technically needed. heard an interview with an ifbb pro recently, who was very frugal - said "i just dump some whey isolate in gatorade and call it a day. can't argue with that, lol.
You do realize any protein source you eat spikes insulin.........No one will mention that whey or iso protein produce a spike in insulin?? Thats why I think you should only stick with whey in times of the day when you are more sensitive to insulin and that would be either breakfast, post resistance training or after long period of time without consuming food. I wouldn't drink protein powder between meals or every 2 to 3 hours unless you have no other choice. You dont want to be spiking your insulin all day long. I want to hear your opinion on this.
But the faster the protein is digested the higher the spike will be. Thats why I think we should time whey protein.You do realize any protein source you eat spikes insulin.........
Any fat or carb source you eat spikes insulin.....
That is why the whole GI Scale is bunk. Its based off eating carbs by themselves. So therefore anything you consume will spike insulin to a degree, even drinking BCAA's will spike insulin.
But the faster the protein is digested the higher the spike will be. Thats why I think we should time whey protein.You do realize any protein source you eat spikes insulin.........
Any fat or carb source you eat spikes insulin.....
That is why the whole GI Scale is bunk. Its based off eating carbs by themselves. So therefore anything you consume will spike insulin to a degree, even drinking BCAA's will spike insulin.
If you are so worried test your BG Levels. I have done it for the last few years and have noticed little to no difference with whey meals or whole food meals. Some of my meals with whey shakes had my BG Lower then regular meals with whole food. So your statement is not 100% true.But the faster the protein is digested the higher the spike will be. Thats why I think we should time whey protein.
my opinion only - who cares about insulin spikes? are we diabetic? do we have insulin resistence? isn't insulin anabolic/anti-catabolic? what must the body go through, energy wise, to make fat out of carbs (or protein, even more costly)? if all glycogen stores in muscle and liver are full - where does "gda" put everything? how does fat get stored at maint (recomp has been proven by schoenfeld and henselmenns ((very slow but happens))? definitely not in deficit? there is also research on insulin clearance times and health - you want it to hit and then vanish - a lot of "gda" (like cinnamon) dont lessen the amount secreted, they just make it trickle out, but that extends the time its in circulation. i dont know, not a fan of gda.But the faster the protein is digested the higher the spike will be. Thats why I think we should time whey protein.
Whey iso and Gatorade is essentially the same thing as a high molecular carb and eaa and hydrolosates. Thing is the digestion rate and this can be difficult during training. Personally ive tried all dextrose and I cannot do it, I have been able to get away with around 25g tops dextrose and aminos. I also tried whey iso, I can't do that at all. But if you can stomach it it's much more affordable.I may try that come September, I mainly use isolate as my protein powder of choice so it shouldn't be too thick and gross like some whey products can be
This is absolutely the bottom line. Nutrient timing in my opinion is icing on the cake, but if you have everything else covered and the cake is baked, who doesn't like extra icing?? Right Chef Bob???Bottom Line: Eat mostly whole foods. Supplement protein when you can't reach protein goals. Rinse/Repeat
I've tossed it around...I'm actually thinking of something like half scoop whey iso, so roughly 12.5gs, then half scoop of my amino product and about 20g's of HBCD....we'll see how it works, but even with isolate being so much thinner than a lot of whey's with concentrate, it still might be iffy if it's hot, I don't need a "shake" intraworkoutWhey iso and Gatorade is essentially the same thing as a high molecular carb and eaa and hydrolosates. Thing is the digestion rate and this can be difficult during training. Personally ive tried all dextrose and I cannot do it, I have been able to get away with around 25g tops dextrose and aminos. I also tried whey iso, I can't do that at all. But if you can stomach it it's much more affordable.
Agree, but most of us are not going to step on stage or are not elite athletes, or on drugs (insulin) all of which would benefit from timing.This is absolutely the bottom line. Nutrient timing in my opinion is icing on the cake, but if you have everything else covered and the cake is baked, who doesn't like extra icing?? Right Chef Bob???
agree, but most of us also cannot bake the cake correctlyAgree, but most of us are not going to step on stage or are not elite athletes, or on drugs (insulin) all of which would benefit from timing.
It's not difficult to try to get protein from whole food or whey within 1-2 hours of a resistance training session, nor is it difficult to roughly spread your daily protein intake over 3-6 meals per day and to have the final meal within some proximity to bedtime. My advice, would be to try to meet those rough guidelines when it's convenient, and to not stress the timing when it's inconvenient and just hit your daily target. Timing is extremely low on the totem pole of importance and certainly much less important than meeting your daily target protein intake.In essence could easily be a preworkout meal. But for those guys who rush to hit a shake in the "ANABOLIC window" this timing may make more sense.
Agreed brother!It's not difficult to try to get protein from whole food or whey within 1-2 hours of a resistance training session, nor is it difficult to roughly spread your daily protein intake over 3-6 meals per day and to have the final meal within some proximity to bedtime. My advice, would be to try to meet those rough guidelines when it's convenient, and to not stress the timing when it's inconvenient and just hit your daily target. Timing is extremely low on the totem pole of importance and certainly much less important than meeting your daily target protein intake.
If your eating prior to a session, the need for a shake during or after is minimal, since your pre-workout meal will still be digesting, and protein is best spread evenly 4-6 hours apart. Most people won't train for 2+ hours or be training to be an endurance athlete, where protein and carbs would of greater importance due to the demand of caloric expenditure.
which goes exactly back to my first post:
When are Carbs and Protein VERY Important Post-workout?
Carbs:
- During leg Training + HIIT Cardio or doing a 2-3 hour intense workout session
Protein:
-Resistance Training in a fasted state (no meal consumed at least 3-4 hours prior)
When are Carbs and Protein of lesser importance Post-workout?
Carbs:
- 1-2 hour training session after a pre-workout meal (Small or mixed 2-3 hours prior to session)
Protein:
- Training after a meal composed of 20-40g Protein at least 1-2 hours prior to a workout in a fed state.
Overall Cliffs:
- Nutrient Timing can be beneficial but window of opportunity is not as big as believed
- Provided protein rich meal 3-4 hours prior to training, there is no stress about immediate post-workout protein supplement or meal
- Consume .4-.5g/kg of LBM in a pre/post workout exercise window spaced 4-6 hours depending on meal size.
- Post workout carb intake does not meaningful increase aabolicsm unless doing a 2 a day workout session involving same muscle groups. Glycogen is not a limting factor if you can consume enough Carbohydrates daily in the 24 hour period.
If you have a boyfriend he needs to put a ring on your finger ASAP!After wrkout and after make love
Hahaha... but majority of that, most men will take protein shake, coz they already release their own protein with their partnerIf you have a boyfriend he needs to put a ring on your finger ASAP!
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