Protein intake:?
Question:
As most of you know, a protein shake tub usually has about 23-25grams of protein in each scoop. I know to intake protein naturally from foods too, but
Just considering the powder, is it smart to take a scoop before you work out? How many scoops AFTER? (I also know the body can only intake a certain amount of protein (40g?) at a time, so its pointless in taking like 3 scoops at once) This protein powder is also pretty high in cholesterol like most other ones.
I've also heard a scoop before sleep helps because your body wont turn to your muscles for nutrients when it needs one during the 6-8 hour "fasting".
Answers:
take 20 grams of whey protein 30 minutes before you work out. right after you work out you have to take in simple sugars. you have to! the simple sugar create an insulin spike which rushes nutriants to your muscles. drink a can of soda or any other fast carb. this would be the best time to take your vitamins ,creatine, aminos, or whatever else your taking. 15-20 minutes after that take another whey protein shake around 40-50 grams will do. right before you go to sleep take a casein protein shake. casein is a slow releasing protein. mix your casein(50-70 grams) with 3 tablespoons of flxseed oil. this will keep your muscles fueld while you sleep.
you can also take 10 grams of glutamine , 10 grams of arginine, and 10 grams of bcaa's 30 minutes before your workout. ive been doing this and i can workout twice as long now. right after your workout (with your simple carbs) take another 10 grams of glutamine and 10 grams of bcaa's.
All I usually do is one scoop in the morning then one to two after I get home from workout. It works for me, but then again I also eat a lot of high protein foods. I've never heard of drinking one before bed. Good luck :)
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