Whey protein + football...

[fbplayer06]

Hi,

Being so kind, I'm sure you guys will be willing to help me out.

I just bought some whey protein from GNC and I plan to take it during the summer, while I work out with weights. My question is: when's the optimal time to take the protein? Before or after? And is the suggested serving size the optimal amount if one wants to *really* bulk up (I'm a lineman for my HS football team...)?

I really appreciate any helpful advice.

 

[TyTe`EyEs]

I always drink one serving 30 minutes after and one 3 hours after. Pretty much what the directions say to do. You should be able to get the rest of the protein you need from your meals. You want to take in a gram of protein for every pound. I'm about 130 pounds so I try to take in at least 130 grams.

You might also want to check out some creatine monohydrate. I have had some pretty decent gains from it.

 

[NRM]

Whey protein alone will not help you bulk up. Some people take whey protein three times a day. The optimal time for whey is right after your workout. Whey protein quickly absorbs into the body to help rebuild those muscles that you tore up at the gym. If you want to bulk, eat lots of good foods, drink your whey, work out hard, and get lots of rest. You grow while you rest.

You might want to check Diesel's Guide to Bulking at the top of the page.

 

[fbplayer06]

Thanks guys, this all helps a lot. And I'll definitely check out Diesel's guide *again*...couldn't hurt. ;-)

 

[semag]

Yeah... get lotsa rest. Eat like a horse. Drink a shake immediately post your workout... toss in 2 scoops if your whey is about 22 g's per scoop.

I'd also take a scoop just before bed if I were you.

 

[MrFitness880]

Take your shake immediately post workout with plent of high GI carbs.

my shake ususally has 22g protien and 40-50g carbs. the common ratio is 3:1 carbs to protein but i dont like that much sugar and it often turns my stomach a bit.

you dont need 44g protein post workout. 22 should be just fine

i prefer to limit myself to one postworkout shake a day and the rest o my meals made up of real food. I do toss in shakes when i need to though.

diesels' guide isnt bad, i'd say its a nice guide, but there are plenty of things i'd disagree with at least to some degree(or some completely). thats true for any guide though. start there, but dont be afraid to adjust. you wont know what works without years of experimentation.

 

[Omega]

Usually I will have a protein shake for my 2nd meal, and an hour directly after my workout. What you should look to do is take 100g of sugar (dextrose, glucose, fructose, etc) right after your workout to refuel your muscles. Have the shake an hour later after the sugars have taken effect, that way the muscle is ready to absorb the protein your ready to provide. My shakes have around 50g of protein on average from whey alone, plus the 24g of casein from the milk (which will absorb slowly throughout the day). I provide as much protein as possible because protein is required for all body functions and after a workout protein stores are extremely low. Rule of thumb says that your body can only absorb X ammount of protein at one time, however this is invalid. The fact of the matter is as I've said before, your body requires protein to survive and is quite capable of using everything you provide it with. In instance of carbohydrate overload, the unused carbohydrates are coverted to fat. Therefore, why would your body dispose of protein if it stores carbohydrates? Your body is smarter then you believe it to be, do not be fooled.

 

[MrFitness880]

what is your height and weight?

unless you're really big you really do not need 100g of carbs. thats just excessive

do take protein immediately post workout. not an hour after

40-60g carb is probably enough. now the carbs you take increase insulin production. insulin makes you cells more permeable to carbohydrates adn amino acids (this is why it would be ridiculous not to have protein right after a workout) the protein you take in post workout helps promote protein synthesis within your body and helps with recovery.

the term bioavailability refers the the percentage of a food substance that your body can use. i've never seen 100%. your body cannot use an infinite amount of food - no matter how much you can force down your throat

 

[fbplayer06]

Originally posted by MrFitness880
what is your height and weight?

I'm 5'9" and I weigh around 190 lb (~86 kilograms). Does this mean I have to take in apporximately 86 g. of protein a (workout) day? (The scoop that came with my protein is 31 g., so that means ~2.5 scoops, right? Or does the 86 g. protein also incorporate real foods that I eat?)

Thanks for the tips.

 

[semag]

at 5'9" and 190 lbs... shoot for about 200 g's of protein a day, nice round number.

That's from all sources: chicken, tuna, steak, protein shake, oatmeal, bread, eggs ... etc.