When and How much protein 2 take
In regards to a workout, protein should NOT be taken before or during exercise. Protein is essential to rebuilding torn tissue and thus, is most effective when taken AFTER (POST) workout.
One of my favorite things is hitting the gym and watching a gulp guy down a bottle of MuscleMilk. I'll ask the guy why he's taking protein before his workout and I'll get no good answer to sometimes getting "I don't know" as an answer. 16 g of protein and 8 g of carbohydrate (from maltodextrine). The protein is basically useless in form of energy at this stage of the workout and 8 g of carbohydrate is not nearly enough to fuel a proper workout. So, again, don't bother consuming protein products during the PRE and or, INTRA phase(s) of you workout. They will do little good for your performance.
Protein should be consumed through-out your day (outside of your workout) to make sure it is constantly feeding and repairing muscle tissue (ie: rebuilding and building muscle). For example, a (whey protein) shake immediately upon waking up in the morning, every 3 hours, immediately after workout and a casein shake prior to bed - is what I recommend for optimum intake.
How much protein should I take?
Rule of thumb: it is widely considered wise to consume 1 to 1.5 gram(s) of protein per pound of body weight during each day for the building of lean muscle mass. Keep in mind, the Recommended Daily Allowance (RDA) of protein by the US Dept of Agriculture for both men and women is .8 grams of protein per lb of body weight. It is also suggested that no more than 20 grams of WHEY protein should be consumed per 3 hours for an athletes weighing 187lbs or less. Excessive consumption will turn to fat. "20 g of whey protein consumed every 3 hrs was superior... for stimulating MPS (muscle protein synthesis) throughout the day". - The Journal of Physiology, Areta et al. (2013). This was conducted over the course of a 12 hour consumption period and gauged against intake feeds of 10 g, and 40 g of whey protein. Please see graph below (from vitargopost.com). Keep in mind, bodies vary in ability to digest depending on metabolism rates, total body weight and intensity of activity. I think you are fine within a 18-25 g range per serving. Intake in upwards may be a waste of your money. The following is an excellent study on the 20 g case.
It is also crucial to provide your body with a slow digesting protein during sleep. Thus your body can constantly fuel and help muscle to grow. You should consume a shake of 40 g of casein protein prior to bed. Note, protein powder is extracted from the process of creating cheese from milk. Casein is a powdered form closer to the make-up of cheese and thus, digests much slower in the stomach than whey. So, an intake of 40 g will digest in your body at a slower rate than whey and explains why WHEY, not casein, should be consumed immediately following your workout as its quicker absorption will feed and recover your muscle much faster (than casein). "It has been demonstrated that rates of overnight mixed muscle protein synthesis are stimulated by ingesting 40 g of casein after resistance exercise and before sleep...." Res et al (2012).
Outside of daily protein intake, target meals with high amounts of protein during the day (ie: beef, poultry, fish, eggs, dairy products, nuts, seeds and legumes (like black beans and lentils).
A suggested diet for building lean muscle mass may be as follows:
7 am - shake: 20 g whey protein isolate
7:30 am - breakfast: eggs from range raised chickens
10 am - shake: 20 g whey protein isolate
12 noon - lunch: chicken sandwich, almonds and spinach salad with lentils
1 pm - shake: 20 g whey protein isolate
4 pm - shake: 20 g whey protein isolate
4:30 pm - 7:30 pm - workout (consume, for-instance: beta-alanine, BCAA's and carbohydrates [Vitargo])
7:30 pm - shake: 20 g whey protein isolate
8 pm - dinner: steak, mushroom and broccoli
10 pm - shake: 40 g casein protein
10:30 pm - sleep
Know the following types of proteins that are available to you. If you are lactose intolerant, there are a number of whey protein powders that are lactose free. VitargoPOST contains one of those. From wikipedia:
- Whey protein contains high levels of all the essential amino acids and branched-chain amino acids. It also has the highest content of the amino acid cysteine, which aids in the biosynthesis of glutathione. For bodybuilders whey protein provides amino acids used to aid in muscle recovery. Whey protein is derived from the process of making cheese from milk. There are three types of whey protein: whey concentrate, whey isolate, and whey hydrolysate. Whey concentrate is 29–89% protein by weight whereas whey isolate is 90%+ protein by weight. Whey hydrolysate is enzymatically predigested and therefore has the highest rate of digestion of all protein types.
- Casein protein (or milk protein) has glutamine, and casomorphin.
- Soy protein from soybeans contain isoflavones, a type of phytoestrogen.
- Egg-white protein is a lactose- and dairy-free protein.
- Hemp seed contains complete and highly-digestible protein and hemp oil is high in essential fatty acids.
- Rice protein, when made from the whole grain, is a complete protein source that is highly digestible and allergen free. Since rice protein is low in the amino acid lysine, it is often combined with pea protein powder to achieve a superior amino acid profile.
- Pea protein is a hypoallergenic protein with a lighter texture than most other protein powders. Pea protein has an amino acid profile similar to that of soy, but pea protein does not elicit concerns about unknown effects of phytoestrogens. Pea protein is also less allergenic than soy.