A question on Whey Shakes and timing...
I always have a post workout shake, but I don't always have a pre-workout shake. Preworkout shakes depend on how I ate that day and what my macrobreakdown is. If I've got good nutrition/macro all day long, then I figure I'm already fueled up for a workout. However, if I'm lacking, then I'll toss in a pre-workout shake about a half hour before hitting the gym.
The brand I use has 24g of protein per serving... I use 2 servings (48g protein) for each shake because 2 makes the shake thicker and taste better. I'm not worried about sugar because it's artificially sweetened, (it's low carb).
Anyway, I have 2 questions:
Here's my stats:
36 year old dude
300 A2G squat
I'm doing a 5x5 program, with a decent amount of MMA cardio. I'm working on loosing about 1-2 pounds of fat per week, while retaining/building muscle.
1) With regard to bioavailability and protein absorbtion, am I wasting money using 2 scoops (48g protein)? Should I split that up?
2) A shake in the morning? I usually stop eating around 8pm and I wake up in the morning around 8. Since that means 12 hours of fasting during sleep... and I want to prevent losing muscle.... would you recommend a quickly digestible Whey shake when I wake up... or will a good breakfast meet my protein needs just as well.
One more thing...
I'm doing a keto diet, so I'm only worried about the protein in my shakes, not carbs...
sorry... one more thing
my situation is a little unique.
My job allows me the luxury of being able to eat what ever I feel like, when ever I feel like, and as often as I feel like.
I cook at home and bring in 4 meals that are spaced apart every 2 hours.
I eat my last meal at 5pm, get off at 6 and am in the gym by 6:30. So I'm usually pretty well fueled up when I get under the iron.
I always shoot for 300g of clean protein. And that protein usually comes from Salmon, Tilapia, eggs and chicken. So, when I walk in the gym, I've already got about 250g of protein for the day. Then Post workout shake gives me another 48g
you do have a regular meal after your postworkout shake right?
Yeah... I usually grab some chicken when I get home...
A good breakfast with protein will work first thing in the morning. Or a whey shake. Doesn't matter. You should be able to absorb 50g of protein at a time.
If you go digging around on Google under the term "how much protein can your body process at once" you should find a lot of sources quoted. The extra protein will definately not be wasted, the trick is just not to go overboard on it since the extra calories from the protein could be stored as fat. The truth is there simply isn't any proven limit on how much protein your body can process at once.
^^^ Yep. I'm going to write an article on digestion rates, enzyme production, etc when I get around to it. Probably after finals are over in two weeks. It's been on my to-do list for several weeks now.
Stick to red meat!
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