Taking protein before training is not ideal. For some people, consuming protein before training interferes with their energy levels and overall workouts.
Dosage, how much and for whom?
The total daily dose, including dietary proteins , is between 1.2 g and 1.8 g per kilo of body weight (i.e. between 84 g and 126 g for a 70 kg person). It should not exceed 2 g/kg, otherwise the excess turns into fat. This dosage is that reported in the various clinical studies.
|
Total protein intake |
Per kilogram of body weight |
For a person weighing 70 kg |
|
Recommended nutritional intake |
0.8 g/kg per day |
56 g per day |
|
Average activity |
1.2 g/kg per day |
84g per day |
|
Athlete (bodybuilding) |
1.7 to 1.8 g/kg per day |
119 to 126 g per day |
|
Athlete (endurance) |
1.4 g/kg per day |
98 g per day |
Which protein is best, and when to take?
Pre-workout
Taking protein before training is not ideal. For some people, consuming protein before training interferes with their energy levels and overall workouts. If you wanted to take protein before exercising, the best time is about 30 minutes before and a small amount of high absorption whey protein such as Anabolic whey is best.
During your workout
It is not recommended to drink protein during your workout. The best drink at the moment is an isotonic drink or just plain water.
Post workout
This is the crucial time to take good quality protein with added carbohydrates. The added carbohydrates act as a catalyst for crucial glucose regulation. You should try to drink your protein shake immediately after your workout.
Armageddon is a great post-workout protein shake. This versatile product contains 50% Whey, 50% carbohydrates as well as other essential nutritional supplements that improve your muscle growth.
Before to sleep
When you sleep, you grow! It's a good idea to have a protein shake about an hour before bed. You have a few choices here:
1. A 100% pure whey protein shake like Isobolic (mixture of whey hydrolyzate and isolate 50/50) with water. Maintains high protein intake but won't bloat or bother you before or during sleep.
- A Miscellar casein protein shake (native casein) mixed with preferably vegetable milk for digestion. Casein allows a release of amino acids into the blood over a period of up to 7 hours. Casein is a slow-assimilation protein, which remains in the stomach for a long time, its gastric evacuation is very slow.
Wake
When you wake up, and especially if you've worked out hard, your body craves protein. It's a good idea to have a protein shake as soon as you wake up. A pure whey protein shake like Isobolic or Anabolic whey with water is ideal.
If you are trying to gain weight you can go further and take Armageddon or massive mega dose first thing in the morning or as breakfast or if you want even more calories take it with your breakfast.