What’s the consenus on supplementing with Whey Protein? I usually supplement with one shake at breakfast and one in the evening.
I’m specifically interested to know if there are any pros or cons to having a protein shake about an hour before going to bed, is it good or bad? Normally I try not to eat anything at least 3 hours before bed - does this apply to protein supplementation as well.
I use it before bed a I sleep well at night. However, it also is after my evening workout. I usually use whey protien shakes within 20 minutes after a hard workout. It works best then.
Two a day? Just curious as to why you think you need that much protein?
Only negative I can think of would be, if you use a chocolate-flavored protein shake, then the caffeine in the chocolate might keep you up.
(that being said, I’m very sensitive to caffeine and it never bothered me when I did it. YMMV.)
As long as you aren’t gaining “bad” weight from the extra calories, you should be fine.
Oh - one more random thought - maybe you might want to have that am shake as a mid-morning (or mid-afternoon) snack, rather than with b-fast, assuming whatever you eat for breakfast has at least some protein in it already.
Your body can only absorb so much protein in one go, so spreading it out over the day might lead to better absoption and assimilation.
I’m not a doctor, nor do I play one on TV, but I did stay at a Holiday Inn Express last nite.
-M
My two a day are about 20 grams of protein each time for a total supplement of 40 grams per day. I’ve done a rough calculation on how much I’m taking in per day and with the extra strength/crosstraining I’m doing this year I want to be sure to get enough grams each day.
I typically take a protein shake at night after any really hard workout day. I found that it doesn’t seem to matter much whether I take it right after a workout or right before I go to sleep. Helps tremendously with recovery time!
In my protein shakes I only get 20g of protein per serving, so it’s not THAT much to have two a day with the kind of workouts that most of us are accustomed to. Also, Jim Friel talks alot about the benefits of protein and fat in a triathlete’s diet versus taking in more carbs. I think that may be one of the reasons it’s been difficult for me to lose those last 5 lbs, the fact that I’m overestimating my carb needs and under estimating my protein and fat needs. Jim goes on to mention that by not eating a healthy portion of fat and protein you actually “teach” your body to not effectively burn fat, but instead burn carbohydrates which aren’t as an efficient source of energy for endurance athlete’s…or something like that. 
I’m not a nutrionist by ANY stretch of the imagination. I just happened to finish reading Chapter 16 - Fuel in the “Triathlete’s Training Bible” last night.
Chad
That’s nice and all, but I respect the opinion of Joe Friel moreso than Jim.
I take Whey protein a little before weight training. That’s five times a week currently.
Where are you guys getting your nutritional guidelines for protein?
Research has indicated that CHO/whey mixtures post workout are optimal for recovery- but that also has to do with timing of intake. Simply adding a shake to your overall intake is only adding additional calories, especially if you don’t “need” them.
pros or cons to having a protein shake about an hour before going to bed,
There was some recommendations by a sports-nutrition guru in the late 80’s/early 90’s to take a dose of protein before bed to increase GH naturally (the entire concept was crazy). Regardless, calories that late is more likely to be deposited as fat if in excess.
I try not to eat anything at least 3 hours before bed - does this apply to protein supplementation as well
Without a doubt-- the same logic behind not eating anything a couple hours before bed applies. Protein is still a calorie. A calorie is a calorie, and anything to excess is going to be deposited as adipose.
but instead burn carbohydrates which aren’t as an efficient source of energy for endurance athlete’s…or something like that
Is that really what is written (not finding fault with you- just curious what is written)? You may not get as much energy from the same amount of CHO as fat, but CHO is the body’s preferred source.
If you are a big fan of whey supplementation, take a look at www.MaineNaturalHealth.com
Very, very good stuff.
Here is what is written on page 246 of the “Triathlete’s Training Bible”.
“Eating a diet extremely high in carbohydrates, is not unanimously supported by the scientific literature, and when compared with a moderate to low carbohydrate diet, may cause your body to rely more heavily on glycogen with an associated increase in blood lactate levels, and reduce your use of fat as a fuel for exercise.”
Chad
Do you know of any guidelines for protein for triathletes? I’m not trying to pick at the OP, but was wondering whether my diet is correct. 40 grams of whey plus normal diet seem high but I really don’t know.
1:34 am ONLY
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and what are joe’s qualifications to be talking about nutrition? aside from writing a few books and charging $1500/month to coach.
the guidelines for endurance athletes are 1.2g - 1.4g per kg of body weight per day
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two a day is fine if…you take no more than 30 grams of whey protein. thats the most your body can absorb in a 24hr period or so. if you also supplement with casein protein you can get more protein but its unlikely you will need to unless thats your only source of protein. it would best to drink after your workouts or at night before you sleep when your body is rebuilding the microtears from exercise…
OK- I’d agree with that to a point. Depends on what they call extremely high. If they’re saying 80%+ is extremely high, I’d agree. If they’re saying 55%-65% is extremely high, then I would say they’re “high”.
Thanks for the quote.
post workout only, when its most beneficial. all other times will be meals, no reason to take whey unless youre strapped for time or lazy…