When should you drink your protein shake?
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.
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.
Give this simple and tasty high protein snack a try…
Click PLAY To Watch The Video:
NOTE: If you can’t see the embedded video clip above,
you can watch it on YouTube by Clicking Here
You can get Bio-Trust Low Carb Protein online at:
http://sportsnutrition.biotrust.com/Shop.asp?p=LowCarb2
73 Comments
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Rico
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.
chris cobbold
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
sean
would one take protien on non training days.?
NICK
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?
Jerry K.
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.
R
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.
Norway
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 😉
leehayward
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.
leehayward
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.
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.
Big Kat
Hey lee is it ok to take a carbo energizer drink with a protein shake after i weightlift?
Doc
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
Doc
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.
ABDALLAH
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
James Vang
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!!!
Peter
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.
Ratnesh
Thanks for the info Lee. Would you recommend having a protein shake WHILE working out?
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? also mid morning protein bars tend to be very expensive no any cheaper alternative options. Thanks
Steve
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
Neil
I’m for sure gonna try those protein smoothies thanks Bro.
rob
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:)
salik
thanx bro. u rock….
regards
Salik
Raheel Soomro
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
Borys
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!
R
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.
Roger
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.
steve
Lee When are you coming out with the best proteins to purchase
suzan
nice article…very informative and beneficial for me..thx
Kim Smith
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
Wayland
Lee, have you ever made your own yogurt? It’s really easy. I’ve actually got some in the works now. I take some whole milk and heat it to 180 degrees F. Let it cool to about 110 and mix in some plain yogurt with active, live cultures. I give it about 12 hours to get yogurt-y and then strain it with a coffee filter in a mesh strainer over a deep bowl. The longer it strains, the thicker and more “Greek”-like it becomes.
Personal Trainer Mumbai
Whey Protein packs recommends 3 scoops of 30 grams per day.
Can more then 3 scoops of 30 grams of Whey protein be taken daily?
sohail
I actually avoid protein shakes these days. There is very poor quality control and regulation. I mean it was a few years back that consumer report busted EAS and other big name protein manufacturers for having lots of contaminants (I think it was heavy metals in particular).
I think natural bodybuilders overestimate protein requirements. A case of too much of a good thing mentality!
sohail
Although I will add that if you only do 1 scoop a day it probably isnt going to hurt you, but people tend to do 2-3 and then protein bars on top of that. And there arent many studies that look at long term randomized control groups. I mean even though some of those AAs are basic and natural that doesnt mean they cant be dangerous in high levels taken regularily over a long period of time! Some of the best toxins are natural!
Personal Trainer Mumbai
sohail,
sohail,
I think it depends on individuals goal. No food should be over taken or under taken.
For best quality food, have your own farm, cultivate, grow, produce with own hands the right organic food, the right organic fertilisers and have no time to build body for body building, or study nutrition, or rest for natural recovery and growth.
We need to trust research’s.
I have heard a real life story of a wrestler who used to to see a plant which used to remain strong, green and sturdy for all 12 months in a year, in all season. He thought there must be something great in this plant which makes it such. So he took small portion of it. It was poisonous, he became sick and lost his vision / eyes.
Eye-opener – we need to believe somethings – like what an experience body builder says for eg. Lee Hayward … 😉
Andy
Hi I was told that you should eat most of your carbs first think in the morning as your metab is at it’s fastest and will burn it up! you now say it will spike causing fat storage………………….
Alex
Protein shakes are the first and last thing in the day for me.. and off course post workout. The rest of the day i eat real protein foods, and use enzymes..
leehayward
No I never made my own yogurt… But it sounds interesting… 🙂
leehayward
Interesting you should mention that, I actually have a blog post that talks about the specifics of the issues of heavy metal in protein powder at:
https://leehayward.com/blog/is-your-protein-powder-toxic/
leehayward
Excessive carbs eaten at anytime can be stored as bodyfat…
But you are right in that the majority of your carb intake should be consumed with breakfast and with your post workout meals as these times they are “less likely” to get stored as bodyfat.
leehayward
Yes, you can consume more than 3 scoops of protein powder daily.
You should consume approx. 1 gram of protein per pound of body weight daily. So depending on how much food protein you eat would determine how much protein powder you should consume. I’ll regularly have 2 or 3 protein drinks per day with 2 scoops of protein powder per drink (i.e. upwards of 6 scoops of protein powder daily).
denis
Thanks alot to share the break fast with me its really wanderful to me coz i have been eat any thing i find so now i can select and make my schedul with me thats great thanks
Jerry
I usually get a late night craving for kettle-cooked potato chips (ah, they’re so deliciously crispy). Lately I can overcome this chip craving by snacking on some mixed nuts (almonds, walnuts, pecans, cashews, brazil nuts, etc.). Good source of protein & omega 3’s.
Jamie
Hi lee, just read ur article about protein shakes.some great info there thanks. I usually get in 3 a day usin skimmed milk. Would it b better usin water instead of milk?
AD
how do we know wich brand is the best, ive tried muscletech before. but its expensive or i just cant afford it regulary. and one guy in the gym told me to take (seriuos mass) wich is another brand and its cheaper. so wht should i do????
leehayward
================
If you are in a mass building phase and your goal is to get bigger, then mixing your shakes with milk will help add extra calories.
But if you are in a fat loss phase I’d recommend just mixing your shakes with water.
leehayward
==============
I’ve personally found the best deals on protein powder at Costco. Granted there selection isn’t great, but you won’t find better prices anywhere. So if you are on a tight budget go to Costco for your protein powders.
Adam
Hi Lee!
I workout at night (9-11) when the gym is least crowded. Thus, I eat a big dinner before and drink a protein shake after the gym, and that is usually all I’ve have (except water) before bedtime. Just wanted to know your thoughts on this…
Alex
I’m a litlle guilty in terms of having a lot of protein shakes..
When i wake up i cant eat anything solid, so i have a protein and creatine shake with nuts, a multi and CLA,
then mid morning i have my oatmeal with yogurt,
at lunch i have solid protein and a lot of vegetables,
mid afternoon i have boiled omega 3 eggs, yogurt and fruit,
another protein shake, whole wheat bread and CLA before my workout,
I have an intra workout suplement with BCAA’s and Glutamine (really helps recovery),
a simple carb and protein shake post workout (a gainer with extra protein 2 to 1 ratio),
then a solid vegetable soup, solid protein and pasta or rice meal,
Then i spend sometime online truing to learn some more about our game (sometimes here :))
and rigt before bed i have another protein shake with 85% dark chocolate, some nuts and omega 3’s.
Is this a good diet, what do you think ?
Keep it up !!
liam hanagan
good informative stuff lee. im a qualified fitness instructor but training to become a personal trainer as i write and its always good to see how body-builders and or power lifters plan their nutrition intake. top stuff mate keep it up
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