When should I take whey protein? And whats the best whey protein?And should I take creatine,glutamine,or whey?
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Read about nutrition first, in the bodybuilding.com
I’m gonna use whey protein concentrate along with a 50/50 mix of dextrose/maltodextrin from trueproteincanada.com, its affordable and will do the job. I wasnt gonna use powders, but I’m eating all the food in the house, time to supplement my protein needs. There are tools in the bodybuilding site to calculate your needs for protein and carbohydrates, based on my ideal bodyweight, I will need 1 scoop of whey conentrate and 1 scoop of the dextrose/maltodextrin. I personally don’t think there is a need to take creatine or glutamine. Creatine is naturally present in the body(from eating meat).Dietary sources of glutamine include plant and animal proteins such as beef, pork and poultry, milk, yogurt, ricotta cheese, cottage cheese, raw spinach, raw parsley, and cabbage. Glutamine and Casein is fairly abundant in dairy(especially cottage cheese). I eat a 1/2 cup of cottage cheese with 1/2 tablespoon of peanut butter, well mixed before bed. This sends a slow stream of protein(casein) into my bloodstream while i’m asleep. This prevents muscle breakdown during overnight fasting(sleeping).
At first I tried eating cottage cheese just like that, and it was pretty gross, I found a tip in a bodybuilding forum, the peanut butter mixed in improved the taste by like 1000%, I actually enjoyed it. Protein, protein and more protein, I was eating eggwhites(cooked) and instant rice post workout, now with the powders, it will be much more efficient and easier than tryin to wolf down the food. Make sure to use at least 3 cups of water(some say use up to 6 cups) in your shake, reason being, you could dehydrate your cells. You will need to make sure you get your daily water needs, water is important in recovery after a workout, dont overdo it, 10 – 12 cups of water a day is the general rule of thumb. The bodybuilding.com is a very informative site, read up on the nutrition articles while you wait for your protein, I hear the dextrose and maltodextrin can be bought at bulk foods stores for about 2 bucks a pound, I dont have that luxury, so I ordered from Trueproteincanada.com.
Like I said I ordered the whey concentrate (not isolate) and I ordered a custom mix of 50% dextrose and 50% maltodextrin, I chose the chocolate flavor and no sweetener or additives and I chose to get the jugs with free scoop, next order I will get it in bags and dump it into the jugs. Apparently there are some new flavors and I hear the BSL flavors are awesome(but expensive). For a drink that will be down my throat in about 10 seconds, I didnt go with anything expensive. Isolates have a little more protein but in my opinion does not justify the cost. The whey concentrate was like $4.50 per pound while the isolates were like 10-12 bucks per pound, and thats for 15 servings, for me that would last about 2 to 4 weeks(4 weeks if I only use it once per workout day, 2 weeks if i use it twice per workout day). Go with the concentrate there really isnt that much difference if you look at the nutritional facts. I ordered 3 pounds of each protein and carbohydrates, this should last at least a couple of months maybe more. Rest is another important ingredient in building muscle, at least 1 day in between workouts(full body). If you split your routine to workout everyday(which I personally dont recommend) dont work a muscle group every day, I dont recommend split routines because I believe that you will eventually skip a workout because it takes so much time. I get my full body workout done in about 90 minutes(very intense) then I rest a day.
So, I just had a good workout, I wish I had my powders, I just downed 4 cooked egg whites, 1 serving of instant rice, all blended in 3 cups of water. It was actually pretty good, I like eggs, just got really full because I chased that with another cup and a half of water. Powders are really convenient im figuring out now.
The best time apparently. is to have a protein/carbohydrate shake as soon as you wake, just protein, carbs and water. or just protein and water if you only have protein, follow up with carbs soon after thoough preferably no fat, fat will slow digestion, I usually eat 2 eggwhites, wait a few minutes then I eat 2 whole eggs and a big bowl of old fashioned oats,not quick oats, then I usually eat some dates for some fast digesting carbs. I workout 2 hours later, then I usually eat 4 eggwhites (14grams protein) and 1 serving of instant rice(3grams protein and 28grams of fast digesting carbs) wait about 10 minutes and then I eat a bowl of oats(4grams protein and 20 grams carbs) for a total of 21 grams of protein and 48 grams of carbs in 290calories, perfect for me. I prepared it all before I workout, so i can just wolf it down, or for today I tried it for first time all blended to quicken digestion, last time i tried blended tuna and apples, pretty f’n gross.
References :
This article will save you time and energy. I’ve been using proper pre workout and post workout nutrition, after 2 weeks the results are awesome, and I wasnt using powders.http://www.bodybuilding.com/fun/topicoftheweek37.htm
http://www.trueproteincanada.com/Default.aspx
http://www.trueprotein.com/
I used the tools here to calculate IDEAL BODYWEIGHThttp://www.nutrientfacts.com/
My ideal bodyweight is actually about 145 pounds(small frame) but I use calculations(in bodybuilding article) for 155 pounds to get more protein and carbs.
Found these videos today….pretty much doing these tips already.http://www.youtube.com/profile?user=TheMuscleNerd