Loving the articles on protein Lee. Thank you for sharing. For breakfast I am keeping it simple with oatmeal every morning with a scoop of whey protein from energyfirst.com. It is the most natural non artificial whey protein I have been able to find. I add half a cup of skim milk and a dash of low glycemic blue agave nectar. Nuke for 45 seconds and I am off. (Quote)
What Is The Best Time To Have A Protein Shake?
Note: This blog post is continued on from my previous blog post titled:
Should You Take Protein Shakes?
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When is the best time to have a protein shake???
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A lot of bodybuilders (myself included) consider protein supplements just like any other protein food. So rather than thinking: When should you have a protein shake? Think instead of… When should you consume a high protein meal?
The standard bodybuilding diet calls for a high protein meal every 2-3 hours during the day. So if you can consume a solid food high protein meal, great, by all means do that. But if you can’t, then this would be an ideal time to supplement with protein to make up for that high protein meal. |
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Breakfast…
From my experience of working with literally hundreds of people over the years with regards to nutrition, I can tell you that the most challenging time for most people to consume a high protein meal is with breakfast.
The average person tends to sleep in too late and then they are in a rush to get to work, school, or whatever and they very often skip breakfast all together or they’ll quickly woof down the typical high carb “breakfast foods” (i.e. cereal & milk, toast, bagel, muffin, etc.)
Let’s just say that this is NOT the ideal way to start your day. This stuff is just loading you up with a ton of sugar and starch with very little real nutritional value. High carb breakfast foods like this will spike your insulin levels, easily get stored as bodyfat, and they will also lead to the typical sugar crash a few hours later.
A much healthier and better option for building a lean muscular physique would be to start your day off with a protein shake and some slow digesting carbs such as a bowl of oatmeal. This is still a very quick meal that can be prepared in minutes and it will kick start your day with a good serving of muscle building protein.
Mid-Morning…
For the mid-morning break most people will either run to the vending machine, grab a candy bar, go for coffee and donuts, or some other high carb sugar fix. A better option would be to fill up on some protein instead. In cases like this when a quick convenient source of protein is needed, a protein bar can often work great.
Now I’ll admit protein bars are not “perfect” by any means, but they are a heck of a lot better then candy bars, chips, and donuts. So packing a couple protein bars in your briefcase or schoolbag can help bridge the gaps between meals and provide you a quick protein source.
Lunch…
When it comes to lunch, most people do “OK” with getting some protein. Most people who brown bag their own lunches will usually include some form of sandwich with meat on it (i.e. tuna, roast beef, chicken, etc.) While this is still a relatively small serving of protein, it’s better than nothing. But you could jack up your protein intake with lunch by including a protein shake mixed up in a shaker bottle and take it with you to work or school.
After Workouts…
Another critical time for consuming protein supplements is right after a hard weight training workout. This is when your muscles are depleted and could really use the fast digesting protein found in a protein shake to help aid with growth and recovery.
So taking a protein shake with you to the gym (often referred to as a “Post Workout Shake”) and having it after your workouts would be another fantastic time to consume protein supplements.
Dinner…
When it comes to dinner most folks tend to do pretty good here. In fact this would be the meal where the average person consumes the majority of their daily protein intake. When I ask guys what they eat for dinner the typical answer I’ll get is:
“What ever the wife cooks…”
Or:
“What ever mom cooks…”
But luckily, most of our wives and moms tend to cook up a solid “meat and potatoes” type of meal for dinner so generally your protein intake is covered for this one.
Before Bed…
After dinner / before bed is another time with most people tend to get slack with their protein intake. Again the average Joe is going to probably be kicking back on the couch watching TV… Or maybe he will be sitting at his computer reading an article on www.LeeHayward.com about protein… who knows 
And when he gets the munchies he will often reach for typical high carb snack foods like chips, cookies, crackers, etc. Now again I don’t need to tell you that this is just an insulin spiking, fat storing nightmare, especially when eaten prior to going to bed.
A good alternative here would be to consume a high protein snack instead. Below are some of my favorite tasty high protein snacks to have in the evening before bed:
- 1 cup of plain yogurt mixed up with a scoop of protein powder. This mixes up like a creamy pudding.
- 1 cup of cottage cheese mixed with a scoop of protein powder. Kind of similar to the yogurt pudding, but you get the curds from the cottage cheese in there.
- High protein blender smoothie. Mix up 1 cup of pasteurized egg whites, 1 scoop of protein powder, add in frozen strawberries, blueberries, etc. and blend it up to make a nice high protein smoothie.
Ok, so now you know the best times to have a protein shake. In my next post I’m going to cover the different kinds of protein powders that are available and which ones are the best for building muscle, without breaking your bank account.
Stay Tuned For That…
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Note:
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These programs are an easy to follow “No Brainer” way to pack on lean muscle mass and burn away stubborn bodyfat. I’ll take all the guess work out of your workouts, your nutrition, your supplements, etc. and tell you exactly what you need to do day in and day out in order to get in your best shape ever!
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30 comments - add yours
Rico February 14, 2010
chris cobbold February 14, 2010
iv been reading and watching the articles and all great but they just seem to always be what i thinking about or not to sure. Iv been of my protein shakes for some time now but after reading il get back on them.
Thanks for all the time you take to help us all (Quote)
sean February 14, 2010
would one take protien on non training days.? (Quote)
NICK February 14, 2010
HOW LONG AHEAD OF TIME CAN I MIX UP MY PROTEIN SHAKE? CAN I MIX UP A WHOLE DAYS WORTH AT ONE TIME, OR IS IT BETTER TO DRINK IT DIRECTLY AFTER MIXING IT? CAUSE IVE HEARD THAT CREATINE IS BEST IF DRINKING WITHIN 15 MIN OF MIXING IT. IS PROTEIN THE SAME WAY? (Quote)
Jerry K. February 14, 2010
Sean- You always want to take in protein, doesn’t matter if it is your workout day or not….If your talking about protein powder on non-workout days, its the same thing. You can take it you can not, just make sure to get your daily protein requirement in 5-6 spaced out meals
Nick- From what I read/heard, a mixed protein shake thats left more than 2 hours will start loosing its potency. Its best to mix it and drink it ASAP. (Quote)
R February 14, 2010
Lee or anyone,
Can you check out this scenario and give your feedback.
1. Protein shake is made the night before
2. Placed into the freezer overnight, where it becomes frozen solid.
3. Taken with user to the gym the next day, while still frozen.
4. Left in the vehicle to thaw out while user is working out.
5. Then used ( unfrozen at this time ) after workout.
Will it loose its potency by then or is it still good, since it was frozen right after being made?
Tks. (Quote)
R.
The protein shake is highly organic, so I would advice to not mix the powder with milk / water or what you blend with until right before you drink it.
Since you freeze it im not 100% sure, but the best thing is to blend before drinking.
As a test you can mix a shake, let it stay out for some hours, then smell it. Not a nice suprise (Quote)
There is nothing wrong with mixing up a protein shake in advance and drinking it later that day, just keep it refrigerated or in a cooler. I’ll sometimes do this when packing lunches, post workout shakes, etc. But I wouldn’t mix up a protein shake and leave it for more then a day. (Quote)
Another option for having protein on hand for future drinks is to just get a bunch of shaker cups, add the serving of protein powder, then simply add the water and shake’m up when you are ready to drink them. (Quote)
Jay Arms February 14, 2010
Lee, good stuff like always. And the guy with the froZen protein drinks.. Jw what’s the point? Not judging lol but I don’t see the purpose for that. If you like it cold and want it to thaw out, add ice cubes to your shaker before you go to the gym and it should keep it cold for when you’re done lifting and the ice should be melted. But as for the protein powder becoming less potent, I’m not sure. (Quote)
Big Kat February 14, 2010
Hey lee is it ok to take a carbo energizer drink with a protein shake after i weightlift? (Quote)
Doc February 14, 2010
Ok I think I have found the best book on this subject: _Nutrient Timing_ by Dr. John Ivy (Ph.D. in exercise physiology with post doctorate work in biochemistry and physiology) and Dr. Robert Portman (Ph.D. in biochemstry, his work is in using nutrition to improve exercise performance). It is a rich source of information. One really important point that they make is that you want a liquid protein meal IMMEDIATELY post work out. It needs to be liquid because it will be absorbed rapidly that way. If you do this then the net protein balance post work out will be postive. In other words the amount of protein synthesis will exceed the amount of protein degradation (due to the microtrauma on the muscles). Anyway I think it is really worthwhile
ISBN 978-1-59120-141-0 (Quote)
Doc February 14, 2010
I should add the point that if the protein (and it must be WITH carbohydrate) is delayed, say more than a half hour the net protein balance will be negative, and you will lose a “golden moment” to optimize muscle growth. (Quote)
ABDALLAH February 14, 2010
HOW much protien i have to have everyday? im 180lbs , 17 years old and i can bench 225 once, and what u think about creatine should i take it and whts the best supplement (Quote)
James Vang February 14, 2010
This helps out alot, even though i have already put some of these tips to use, it’s just good to know that what i have been doing so far as protein taking has been the correct way. Thanks alot on the info and great stuff!!! (Quote)
What Is The Best Time To Have A Protein Shake? | Protein-supplements | protein-supplements are best for diets
February 15, 2010
Peter February 15, 2010
Lee, another good article. I notice that there has been some concern with protein degradation if shakes are not consumed fairly soon after they are mixed. Let’s face it, good quality supplements are not cheap, so it is important to maintain the quality. Problem is, bulk protein comes in such large tubs, typically 2 to 2.5 kg, that there is likely to be some degradation through oxidation once the tubs are opened, irrespective of when shakes are consumed on mixing. To minimise this, I place the supplements in individual sealed satchels of 100 – 200g each as soon as I open the tub, and store the packets in the freezer. It’s a bit of mucking around, but I reckon it is worth it. (Quote)
Ratnesh February 15, 2010
Thanks for the info Lee. Would you recommend having a protein shake WHILE working out? (Quote)
Nigel February 15, 2010
Thanks lee, that has helped me sort out a nutrition plan. However i do struggle before bed, i tend to snack out and cant stop myself at times. Any other ideas on ways to stop this or better food options to eat? also mid morning protein bars tend to be very expensive no any cheaper alternative options. Thanks (Quote)
Steve February 15, 2010
Lee I workout at home around midnight go to bed around 1;30 my question to you is it ok then to have my shake after i workout (Quote)
Neil February 15, 2010
I’m for sure gonna try those protein smoothies thanks Bro. (Quote)
I mix 2 scoops with 400 CCs of ice water and take it with me to the gym.
After my work out I chugalug it on down.
Since I began lifting weights in October and am overweight to begin with I do not mix it with anything but water:) (Quote)
salik February 16, 2010
thanx bro. u rock….
regards
Salik (Quote)
Raheel Soomro February 16, 2010
Dear Lee,
You’re the best! A myth buster!
I am taking Whey Protein for the past one year and it works fine for me, my
BMI is 24
weight is 180 lbs and
hieght is 6′
I am losing fat and packing muscles every day. Although I am not taking Whey Protein as it is recommended i.e. 1 gram per body weight but instead, I have it twice daily, once in the morning and once at bed time but I can feel the difference. Your website is very good and your articles, awesome!
RS (Quote)
I mix my protein powder with milk and ice cubes and with some fruits like banana or strawberries.
I will waiting for the next post! (Quote)
R February 17, 2010
Jay Arms: Lee, good stuff like always. And the guy with the froZen protein drinks.. Jw what’s the point? Not judging lol but I don’t see the purpose for that. If you like it cold and want it to thaw out, add ice cubes to your shaker before you go to the gym and it should keep it cold for when you’re done lifting and the ice should be melted. But as for the protein powder becoming less potent, I’m not sure. (Quote)
Hi Jay,
Thanks to you and all for the comments. They are very informative.
On the “frozen shakes” issue: In fact, I rather use the shakes warm as opposed to frozen and 95 % of the time, I just mix it with water. I am one of those persons that have a mild allergy to protein powders and am not a big user of it at all. I have tried many different types in the past, low fat, non-fat, sugarless etc but to no avail.
I was actually thinking of a way to offset the allergy to the shakes and probably mix it with fruits etc. Since I live a good 45 minutes drive from the gym, the only way to have the shakes ( mixed with fruits etc ) is to have it frozen ( as explained above ) and use right after working out. The ONLY time I would use any protein shakes is after working out and no other time of the day or night.
Follow up comments welcomed. Thanks. (Quote)
Nigel: Thanks lee, that has helped me sort out a nutrition plan.However i do struggle before bed, i tend to snack out and cant stop myself at times. Any other ideas on ways to stop this or better food options to eat? alsomid morning protein bars tend to be very expensive no any cheaper alternative options. Thanks
Nigel, you might want to just try making your own protein bars. I get a good protein powder from Bulk Foods Direct (http://www.bulkfoodsdirect.com) and I have used this to make my own bars. They even have recipes on their site for them. This has proven to be a pretty cost effective option for me. And this protein powder is also great to add to oatmeal or make shakes with. Just something to consider. (Quote)
steve February 22, 2010
Lee When are you coming out with the best proteins to purchase (Quote)
Great article and very informative! I believe that keeping a daily log of all food consumed is key to any successful diet. I use the free calorie counter at http://www.fitclick.com to log my daily food intake. It has helped me a lot! I honestly would be lost without it.
http://www.fitclick.com/calorie_calculator (Quote)
