by Thomas Incledon, PhD(c), RD, LD/LN, RPT, NSCA-CPT, CSCS
Timing is everything in life. From landing the perfect job, to meeting that special someone, timing plays an influential role. This holds true for our eating patterns, too. You’ve tried protein drinks with meals, without meals, and three hours after workouts to maximize your muscle growth. But you never got big like all the ads claimed. Recent evidence shows that there may be optimal times to take your protein. Could this be why you didn’t get the gains you expected?
How Much Protein?
Did you know that there is an optimal amount of protein to take, as well as an optimal time to take it? Peter Lemon, PhD, the major authority when it comes to protein requirements of strength-trained athletes, has reviewed this topic many times. For strength-trained athletes, he recommends protein intakes no greater than 1.8 grams per kilogram of bodyweight. In practice, I usually recommend that my athletes take 1 gram of protein per pound of body weight so that it is easy for them to estimate their protein needs. It is more than the research says you need for muscle building, but it is convenient for athletes to figure out because they usually know their body weight. Current studies indicate that while extra protein may not build muscle faster, it may help to reduce body fat and reduce appetite. For people looking to drop some body fat and control their hunger I have used protein intakes as high as 25-40% of calories. This is more than they need to build muscle but just right to inhibit their appetite and increase their ability to burn body fat.
Which Proteins Are Best?
Howard Stern loves Met-Rx. Next Nutrition says that Designer Protein rules. EAS has the protein powder to give you massive muscle growth. New and improved proteins are coming out all the time. The veterans among us remember when everything tasted terrible and mixed up like a paste, or didn’t mix at all. Today, most protein powders taste great and mix easily compared to those of yesteryear. In general, the latest protein powders are good quality protein sources. The fact is, as long as it is a high quality protein, it doesn’t matter which brand you choose. Different types of proteins have certain unique properties. When whey and casein proteins were compared to see how they affect protein synthesis in people, some interesting things were discovered. Casein was digested slowly and released amino acids into the blood gradually, with levels elevated even three hours later. The researchers found that casein did not affect protein synthesis much, but dramatically decreased protein breakdown. Now, when whey was studied on the same subjects, some big differences were noticed. First, the rate at which amino acids were released into the blood was much greater. This resulted in a significant increase in protein synthesis. Unfortunately, the increase was over in about an hour. The sudden increase also caused protein catabolism to increase as well. Keep in mind that the body is in a dynamic state. At the same time proteins are being created (synthesized), other proteins are being broken down (catabolized). Of course our goal is to emphasize protein synthesis over protein catabolism. The solution to this dilemma is more complicated than just taking casein or whey. We dealt with this by adding certain additional amino acids to the mix so that we could maximize protein synthesis.
The Right Place At The Right Time
We know that casein digestion releases amino acids into the blood slowly. We also know that whey digestion releases amino acids very rapidly. Research in this area used subjects who had not eaten for 10-12 hours to make sure that other factors didn’t influence protein synthesis. On a daily basis, though, most of our meals are timed much closer together. However, this is the best science has for us, so we must work with what we have. Also knowing that casein can inhibit protein breakdown for up to three hours is important. The latest evidence indicates that ingesting protein immediately before a workout is much better than immediately after. By incorporating some of these research findings with the results from other studies I developed a system of protein timing that has yielded very impressive results in my clients. A mixture of whey protein isolate, leucine, taurine and glutamine is ingested immediately before training. As you hit the weights, amino acids will be coming into your blood. With each muscle contraction amino acid uptake is stimulated. With this timely combo of whey and amino acids, hard working muscles will have the amino acids they need to synthesize protein and perhaps decrease protein catabolism from the workout. After the workout, protein timing is also very critical. Immediately after training the same mixture with about double the amount of carbohydrates is ingested. Add in a tablespoon of flaxseed oil and some fruit, too. For guys trying to gain weight I would recommend a night-time protein drink only this time I would use a sustained release whey or a casein-based protein powder with the extra taurine, leucine, and glutamine.
What and How
A mixture of whey, milk and additional amino acids may be your best bet. You get a variety of essential amino acids released into the blood with extra quantities of key aminos that will stimulate protein synthesis and other effects. A scoop of whey protein blended in with 2 cups of skim milk, leucine, taurine, glutamine, a banana, and some ice will meet the requirements for a night-time shake and taste pretty good as well. For those who crave a sweeter and thicker shake, try mixing in some instant sugar-free banana pudding. About one tablespoon thickens the shake and really enhances the flavor. There are plenty of options for making quick, easy, and healthy shakes. Stick with the basic formula of 1 scoop of whey and two cups of skim milk. Since most of my clients don’t eat as much fruit and vegetables as they should, we use the shakes to “sneak” them in. Strawberry whey protein and fresh or frozen strawberries are an excellent combination. Some people say they want to maximize their insulin after the workout and use fruit juice instead of whole fruits. Spiking insulin levels makes sense, but we think it should be done in a fashion that will also benefit your health and not rob you of vital nutrients. The insulin response from a protein drink made with whole fruit versus one that is made with fruit juice is not that different. It’s also unlikely that it will make a difference in how much muscle it will pack on you. Use your imagination and try to stick with whole fruits over fruit juices. Email me at
This email address is being protected from spam bots, you need Javascript enabled to view it
and let me know how your new schedule of protein timing works.
Sample Schedule:
Pre-workout Drink:
Whey protein - 20-40 g protein
1 TSP Leucine
1 TSP Taurine
1 TSP Glutamine
Post-workout Drink:
Whey protein - 20-40 g protein
40-80 g Carbs
1 TSP Leucine
1 TSP Taurine
1 TSP Glutamine
1 TSP Creatine
Night-time shake:
MRP - with 30-40 g protein (or casein based or timed release whey)
1 TSP Leucine
1 TSP Taurine
1 TSP Glutamine
|
Resource Library HTML 
