Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
You don't NEED to take it. You CAN use it as a supplement to real food, if you want to.
You can use it instead of a snack or in addition to a meal that would normally be low in protein.
I keep a shaker bottle with a double portion already measured out and an unopened bottled water in the car, ready to mix together in case I can't get some real food sometime.
I also take a small (about 120 calories) drink of it just before bed when I can't bring myself to eat my cottage cheese.
off day: not necessay, you should eat real food. If you can't the best time IMO is to have a shake in the morning to get you body out of a catbolic state as fast as possibile.
Originally posted by SJM: some people say to drink a protein shake 30 -40 mins before a workout but others say after, which is best?
Both pre and post workout nutrition are very important. Personally, I like to have real food pre-wo(consiting of comples carbs and protein). PWO, I like to have a shake(consisting of whey and high-gi/simple carbs). It's all preference and what works best for the individual.
He's not saying it wakes you up, he's saying the shake gives his body something to process besides itself. When you sleep, you have to remember that your body is going without food for that long, so it turns to breaking down fat and muscle. This is called a catabolic state. If you're working to build muscle, the last thing you want is for your body to break it down, so it's important to get something in your system first thing in the morning in order to stop the catabolic process.
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Originally posted by emartin10: He's not saying it wakes you up, he's saying the shake gives his body something to process besides itself. When you sleep, you have to remember that your body is going without food for that long, so it turns to breaking down fat and muscle. This is called a catabolic state. If you're working to build muscle, the last thing you want is for your body to break it down, so it's important to get something in your system first thing in the morning in order to stop the catabolic process.
Hence, why if you are not going to eat breakfast first thing in the morning, it is a good idea to have some whey+water before you do anything. If your gonna have breakfast first thing, have cooked oats and let them cool and then add a scoop of whey. This will also get your body out of a catobolic state.
Originally posted by emartin10: He's not saying it wakes you up, he's saying the shake gives his body something to process besides itself. When you sleep, you have to remember that your body is going without food for that long, so it turns to breaking down fat and muscle. This is called a catabolic state. If you're working to build muscle, the last thing you want is for your body to break it down, so it's important to get something in your system first thing in the morning in order to stop the catabolic process.
it's for this same reason that it's a good idea to take in some casien protien before bed the night before (cottage cheese). this will reduce the catabolic effect throughout the night.
It was my understanding that protein intake is also very important on off days since that's when your body is actually repairing the muscle.. so a 1g per lb of LBM is a good guide to go with every day, not just training days
It is essential that you take your supplements (in additional to your current meals. that is what supplements are!) during your off days. Your off days are key recovery days. You may not consume as much as on a training day, but they should not be neglected on recovery days.
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