Pre and post protein requirements??

R

ratty

New Member
At the min i try to take about 15-20g whey before my workout and usually 15-20g of egg after my workout..

Ive read that some people take a huge amount around their workout like 60g or so..im sure i read one of bryans articles saying to supplement with about 20g or so..

Just wondering why people take huge amounts if it is research they have to back it up or are they just wasting their money on protein products???
 
I take 40g before and after working out at present. Previously I used to only take 60g after working out (nothing before).

This may sound high but I don't believe it's as high as it sounds as I always choose a blended protein powder that has multiple types of protein, eg

Whey Protein Isolate (WPI), Hydrolysed Whey Protein Isolate (WPI), Miscellar Casein, Calcium Cassinate, Egg White Albumen and Whey Protein Concentrate (WPC)

The blended protein hopefully gives a prolonged release so I don't get the full 40g in one hit. I do think 60g of 100% whey would be too much

Together with my night shake this works out to about 1.5g/kg (excluding normal food). Of course some might consider this is still high, (as per next thread . . . . . )
 
After thinking about it I'm going to reduce my pre workout protein to 20g of 100% whey, as I probably don't need all that long acting protein as my post workout protein is only taken about 1.5hrs later. This is more inline with Brian, looking at the HSN preworkout protein powder.
 
30-40g's before workout and 30-40g's after.

its an ideal way of getting the best ps response. i cant find the link at the minute but there are several studies indicating this is the best time to hit the protein, also quite a few pro bb's recommend it too.
 
I suppose it really depends on what you are doing as far as dieting goes. 30g protein before and after is a good place to start. Fast acting for pre (eg. whey) and perhaps slower acting (eg. casein) for post (or a blend of fast and slow). I don't really think that taking slower acting protein for post-wo is that important if you are going to eat a dinner with meat or some other slower digesting protein afterwards.

When I'm bulking I usually have a pre-wo shake of whole orange juice with 3 rounded scoops of whey and a post-wo shake of 3 scoops whey, 2 or 3 whole eggs, a large banana and a pint of full fat milk. That's a fair whack of protein and cals to be getting on with before dinner or supper.

Now I'm dieting I'm on 2 scoops of whey and juice pre-wo and 2 scoops whey and 2 scoops of cottage cheese in semi-skim or skim milk for post-wo. I also sip some juice and whey mix during the w/o. If I'm on a low-carb glycogen depletion day I'll skip the juice (or reduce it right down just to take the edge off the taste - whey in water must be a bit like drinking paint!).
 
I am not convinced protein b4 a workout is useful at all and it is a great way to up your cortisol levels.

Post-workout is enough and within 30 minutes.
 
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