Thread: Should you spread out your protein intake?

Best thing to do is have 5-7 meals a day with 30-50 grams of protein each time.

Originally Posted by the_general64

I drink a protein shake each day. I don't how much in volume but it fills up one of those supersized plastic cups you get at the fast food restaurants. my question is should i drink the whole thing at one sitting i divide it up and drink it throught the whole day? also shouldn't you eat your meals before drinking the shake. i find that if i drink the shake first then eat its sometime difficult to finish because i am full from the shake. its always easier to drink something on a full stomach as opposed to eating on one.

It depends on how much protein (or other things) are in the shake. What do you make it with? What is the powders name? Do you add anything to it?

If it is just one scoop of whey powder in water then that shake would probably have enough protein for one of your meals (although how much protein you will need depends on how much you weigh, how much body fat you have, what you are trying to achieve and your overall calorie intake).. However- just having protein is not 'a meal' - you would also need to be combined appropriately with other things such as carbohydrates (fruit, legumes, grains, vegetables, milk etc) and/or fats (nuts, oils, seeds etc).....

You certainly want to have protein (not all from shakes) in each of your meals meals - and you are actually better off having 'real food' protein in these meals (things like fish, chicken, eggs, lean meats etc) and saving the protein shake for times just after when you are working out at the gym.

It's called MUS-L BLAST
i use about 6 scoops with 2% milk
dont add anything else.

Might be too much. I mean I belive in eating like a mother fucker. But too much is not gonna do anymore.

3-5 meals
1-3 shakes good

Originally Posted by the_general64

It's called MUS-L BLAST
i use about 6 scoops with 2% milk
dont add anything else.

Nutritional Info
For 4 scoops:
Cals = 550
Carbs = 113 (67g sugar)
Protein = 21
Fat = 3

For 6 scoops you are looking at:
cals = 825
carbs = 170
protein = 30
fat = 5

Add your milk (say 1 cup):
Total cals = 962
carbs = 183g
protein = 40g
fat = 10g




That is rediculous and more like 2 meals in one go.. No wonder you are not hungery!

So... Ummm... yeah... unless you are SEVERELY underweight (as in, anorexic) or unless you have a medical condition which means you need to consume rediculous amounds of calories then drop this completely...

I would swap to a better powder (something without all the sugars added to it) and then add your own carbs/protein.... or (better yet) simply replace the whole show with real food.

Use serious mass, to me it wasntthat bad. or make your own, with oats, protein powder, honey, natural pb. milk.

Originally Posted by Emma-Leigh

Nutritional Info
For 4 scoops:
Cals = 550
Carbs = 113 (67g sugar)
Protein = 21
Fat = 3

For 6 scoops you are looking at:
cals = 825
carbs = 170
protein = 30
fat = 5

Add your milk (say 1 cup):
Total cals = 962
carbs = 183g
protein = 40g
fat = 10g




That is rediculous and more like 2 meals in one go.. No wonder you are not hungery!

So... Ummm... yeah... unless you are SEVERELY underweight (as in, anorexic) or unless you have a medical condition which means you need to consume rediculous amounds of calories then drop this completely...

I would swap to a better powder (something without all the sugars added to it) and then add your own carbs/protein.... or (better yet) simply replace the whole show with real food.

Thanx for looking up the info...............
But here is the problem i have. i have one of those body types that makes it hard to put on weight. i am 6'3 and can bench 350 but i only weigh about 187. i work at a job where i am lifting heavy boxes so in addition to lifting weights i am burning a lot of cals. so i never considered that something could have too many calories. so what should i do?

Originally Posted by the_general64

Thanx for looking up the info...............
But here is the problem i have. i have one of those body types that makes it hard to put on weight. i am 6'3 and can bench 350 but i only weigh about 187. i work at a job where i am lifting heavy boxes so in addition to lifting weights i am burning a lot of cals. so i never considered that something could have too many calories. so what should i do?

Right..

In that case just make your own high cal shake. The crap you are getting from the shake is still not good....

Take the following:
1 cup rolled oats (oatmeal) an grind in a coffee grinder (310 cals, 54g carb, 13g protein, 5g fat)

And dump it in a blender. Then add -
1 large banana (130 cals, 31g carb)
0.5 cups of blueberries (40 cals, 10g carb)
1 scoop whey protein or milk protein (~115 cal, 25g protein)
2 tbs peanut butter (190 cal, 7g carb, 8g protein, 16g fat)
1 cup 2% milk (135 cal, 13g carb, 10g protein, 5g fat)


TOTAL is roughly 920 cals, 115g carb, 56g protein, 26g fat, 19g fibre..


Stacks better for you than the junk you are now eating - but it still offers you the cals that you need.


Then just sip that during the day (put it in a shaker bottle or something similar so everytime you want some you can just shake it up to make sure it is still mixed well...).

Thank you for the recipe Emma-Leigh, but one question............why the blueberries? what is so special about blueberries?

great antioxidants. plus the flavor..

Originally Posted by the_general64

Thanx for looking up the info...............
i am 6'3 and can bench 350 but i only weigh about 187.

REPECT !

I'm 6" shorter, and at my peak 10lb heavier. I've never got over 330.

btw - Emma's recipie looks spot on.

We don't get blueberries here in the UK. You will need something acidic to stop the bananas from oxidising & turning into a sickly dark brown mush. Blueberries would probably do the trick. Whenever I've put bananas into a protein drink, it's gone manky within an hour.

would it be beneficial to take in a higher amount of protein at breakfast and just before bed? To ward of catabolism and shift into anabolism? say if your going to have 30-40g per meal, how about 50g at breakfast and another 50 pre bed, with just 30 in all other meals (4) totaling 220g?

Originally Posted by thajeepster

would it be beneficial to take in a higher amount of protein at breakfast and just before bed? To ward of catabolism and shift into anabolism? say if your going to have 30-40g per meal, how about 50g at breakfast and another 50 pre bed, with just 30 in all other meals (4) totaling 220g?

First thing in the morning, your body is like a sponge - it will soak up protein & carbs. I train first thing, and my breakfast is something like 60g protein, 20g fat & 150g carbs. I'm hungry 3 hours later.

Protein before bed is fine - though I personally wouldn't eat anything heavy. A high strength protein drink would be great.

Originally Posted by thajeepster

would it be beneficial to take in a higher amount of protein at breakfast and just before bed? To ward of catabolism and shift into anabolism? say if your going to have 30-40g per meal, how about 50g at breakfast and another 50 pre bed, with just 30 in all other meals (4) totaling 220g?

No. Your body still only requires x amount of protein so overdosing it would simply result in more glucose being formed from the protein. Cheaper to increase the carbs.

Pre-bed, if you want something anabolic, you are better off adding some low GI carbs to the meal (nothing that is going to give a massive insulin spike, but something that will fill liver glycogen - this is very anabolic).

Originally Posted by Emma-Leigh

Pre-bed, if you want something anabolic, you are better off adding some low GI carbs to the meal (nothing that is going to give a massive insulin spike, but something that will fill liver glycogen - this is very anabolic).

ie milk right?

Does waking up 1/2 way thru the night for a shake have any benefits?

Originally Posted by thajeepster

ie milk right?

Milk.... Fruit..... any low GI carb you feel the need to eat... As long as it is accounted for in your daily totals then it should be fine...

Milk is VERY anabolic - but milk is pretty fast to disgest and it has a pretty high II (close to 100)... So it will result in a high insulin response. Personally I would use a natural fat-free yoghurt instead of milk... You get the probiotics and a lot of other benefits (and the digestion is sloweder due to the higher content of milk solids)

Of course, if you mix it with some psyllium powder/fibre gruel type thing (like xanthum gum), with some cottage cheese, fat and fruit, then the insulin response will be even less (as the uptake will be much slowly)..

This is why I often suggest cottage cheese + berries + almonds/walnuts + yoghurt (+/- psyllium) as a goo pre-bed meal..

Originally Posted by leg_press

Does waking up 1/2 way thru the night for a shake have any benefits?

Not really... But it depends on your daily totals and other things...

Originally Posted by Emma-Leigh

Milk.... Fruit..... any low GI carb you feel the need to eat... As long as it is accounted for in your daily totals then it should be fine...

Milk is VERY anabolic - but milk is pretty fast to disgest and it has a pretty high II (close to 100)... So it will result in a high insulin response. Personally I would use a natural fat-free yoghurt instead of milk... You get the probiotics and a lot of other benefits (and the digestion is sloweder due to the higher content of milk solids)

Of course, if you mix it with some psyllium powder/fibre gruel type thing (like xanthum gum), with some cottage cheese, fat and fruit, then the insulin response will be even less (as the uptake will be much slowly)..

This is why I often suggest cottage cheese + berries + almonds/walnuts + yoghurt (+/- psyllium) as a goo pre-bed meal..

Hows 1 cup cottage cheese 2tbsp ground flax seed, 1 tbsp pb, 1 cup yogurt, although that may be a tad high in protein.

Originally Posted by thajeepster

Hows 1 cup cottage cheese 2tbsp ground flax seed, 1 tbsp pb, 1 cup yogurt, although that may be a tad high in protein.

Too high in protein.