building protein into your diet/day

LeoWyatt

LeoWyatt

LeoWyatt

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building protein (instant whey) into your diet/day/workout

Hi all,

A quick question for GordyR, et all I've just got some instant whey and have never taken this before, how do I incorporate this into my day? I know i take one after my workout but what apart from that?

I've done a search and there threads about this and mixing guides, but couldn't see anything on using it, etc.

Cheers
 
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LeoWyatt said:
Hi all,

A quick question for GordyR, et all I've just got some instant whey and have never taken this before, how do I incorporate this into my day? I know i take one after my workout but what apart from that?

I've done a search and there threads about this and mixing guides, but couldn't see anything on using it, etc.

Cheers
Click to expand...

Hi mate, don't forget that whey is a supplement. The protein in your food intake is far more important.

If you already know this, great, the best way to supplement that I've found is two split the amount per week into workout and non-workout days.

On work-out days I take a shake 3 times, one in the morning, one straight after the workout and another around 8-9pm.

On non workout I just take two shakes between breakfast and dinner.
 
Have one straight after a workout regardless.

Then work out how much protein you need per day (around 1.5x your bodywight in pounds) try to eat that amount of protein from real food, spread out evenly throughout the day, if you can't manage to get that amount in then use the shakes as and when you need them.

For instance, lets say you are running late for work, you have had some oats or whatever and know that you need some protein in your first meal of the day. No time to cook an omelette so you down a quick shake. No problem. In my opinion though real food is always preferable at all times other than post workout.

As Craig said, whey is a dietary supplement. Sometimes if I don't have the oppertunity to eat my protein requirements I have quite a lot of shakes. Other times I just have one post workout.

As a side note, in your post workout shake, ideally you should try to consume some high GI carbs also in order to replenish your muscle glycogen as quickly as possible. A mix of dextrose/maltodextrin (can be bought very cheaply from http://www.myprotein.co.uk) is the best route to take but another reasonable option is a couple of tbsp of honey. I personally have a shake consisting of the following:

40g whey
25g maltodextrin
25g dextrose

If I am cutting then I sometimes add in a little glutamine. I then have a full meal around 35-50 mins later.
 
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