Thread: Post workout protein shake

healthy yes, but you don't want to use caesin in post workout shakes, only whey protein fractions...caesin is digested to slowly, which is not optimum for post wo recovery...

IMO it would be cheaper for you to invest in a straight whey protein powder rather than a meal replacement shake.

i know, i bought the meal replacement like months ago when i didn't know about anything...

what's caesin?

Both whey and casein are made from milk. Without getting into the chemical specifics, whey protein is fact acting, it floods into your muscles. Casein protein is slow acting, trickles into your muscles. Whey is best during the day and especially post workout. Casein is best at night before bed, so your muscles will get protein throughout the night. Run a search, and youll find more specific and detailed info, if you want.

ok, now i take 2 glasses of protein shake after a workout with water (20 g of protein)... should i take a glass of protein shake before i go to sleep with skim milk?

Take is as much as you can afford to.

Its most important post workout.
Next, before bed. Then pre workout.
Then in between meals as supplemental protein (you want intake every 3 hours or so).

doesn't it make you fat

Not if you lift and eat decent. You really gotta read up on nutrition....

Eating every 2-3 hours keeps your blood sugar level semi-constant. If you eat 3 big meals, it drops low between meals and jumps up immediately after a meal. When its real low, you tend to burn muscle for energy. When your blood sugar is high, you tend to store it as fat. Eating many small meals keeps your sugar levels constant, so you do not add fat or lose muscle.

What you eat plays a role too. This is protein that we are talking about. If you lift hard then your body needs the protein to repair your muscles. It will be used for that, not to increase fat stores.

i run out of options for 5 meals a day... i don't know what to eat.. any suggestions?