Originally posted by Tank316
Protein Timing:
It makes sense to categorize protein sources into two groups; the slow proteins and the fast proteins. Slow proteins would be whole food sources like cottage cheese, egg, beef, fish, chicken as well as supplemental protein powders containing milk and casein (isolates or concentrates). Fast proteins would be proteins like whey isolate or concentrate as well as most protein hydrolysates (including casein, whey, etc.).
1) First thing in the morning. When waking up in the morning, your body has just been through a fast (6-9 hours for most people). During this overnight fast, the body has been using up its stored energy by slowly sending nutrients out from the liver, fat cells, and muscle cells. The body does this in order to keep blood sugar constant and to fuel the brain and other tissues during sleep. Unfortunately, this constitutes a small degree of body cell destruction. At this time, the best thing you can do for your body is to consume a relatively quick digesting protein source. One nice way to accomplish this would be to drink a small whey protein or hydrolysate shake immediately upon waking. Then, a little while later, consume your normal breakfast meal.
2) Immediately after training. Basically, after training the body is primed for nutrient uptake, especially the muscles. So this is a great time to consume a quick digesting fast protein. Since whey protein hydrolysates are the fastest to be digested and absorbed, these are pretty much the choice of protein for post workout recovery nutrition. But carbs, glutamine and BCAAs are also extremely important.
3) During the day. Since, throughout the day, your goal should be to eat small, dense meals every few hours; the need for "special" proteins is limited. Since studies have shown that an omnivorous diet is ideal for promoting positive training adaptations, lean meat sources of protein are ideal during the day. While I encourage lean meat sources of protein for most of your day, if you get in a bind, a good whey/casein/milk protein isolate/concentrate blend can be a good compromise due to the combination of fast proteins and slow proteins.
4) Immediately before bed. Before you lie down and enter dreamland, you should consider taking in a final meal in anticipation of the 6-8 hour fast ahead. You want to prevent the body from using all of its stored energy during the night. This would be a great time for a slow protein since the slow proteins release their nutrients over several hours. In fact, the studies we discussed above showed that even after 7 hours, the subjects were still in a positive protein balance and still had a slow delivery of nutrients [Boirie et al. 1997, Dangin et al. 2001]. So, before bed a milk protein, isolate/concentrate blend with whey and casein naturally in it, would be good.
befor bed
