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  • Whey protein and workout-related nutrition

    Since I've started lifting in the morning once a week, I was wondering two things:

    1.) Should I be taking in some protein pre-workout? I was thinking maybe a whey protein shake. Or a half of one...?

    2.) Is another protein shake sufficient for post-workout? I'd rather not bring two meals to work with me, so should a post-workout protein shake be good if I'm going to eat a big lunch later?

    I'm not so much trying to lose weight as gain strength and maybe trim a bit of fat. I'm trying to transition to not eating breakfast, since it makes my mornings a lot less hectic, but I don't feel right fasting before and after a morning (7:30am) workout until noon. I'm also planning on adding a noon lifting session another day of the week; should I pre-game with protein then, too? Then, post-workout would just be lunch, so that's easy.

    Also, any favorite, primal-friendly whey protein powders? There's an organic brand at my natural foods store that has minimal ingredients. It's a little pricey, but if I'm only eating it 2-3 times a week, a canister will last for a while, and I appreciate that it doesn't have artificial crap in it.

  • #2
    I am not a fan of protein powders. In fact, I don't believe in taking any nutritional supplements. Click the link to read about why I don't take nutritional supplements.
    "In theory, theory and practice are the same. In practice, they couldn't be more different."

    "You can have anything you want, but you can't have everything you want."

    My blog: http://www.AlKavadlo.com

    sigpic

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    • #3
      If you're looking to build muscle and strength while lifting heavy early in the morning while leaning out a bit, it's important is to get approximately 2g of leucine before your workout and 2g every two hours after that until your first substantial meal. That leaves you with a few options:
      • 5g BCAA powder, first dose 15 minutes before your workout
      • 30g Whey protein, first dose 15 minutes before your workout
      • 30-50g lean (yes, this is important) hunk of animal flesh, eating it 30 minutes before your workout and chewing it VERY well

      I've hyper-linked products that I have used in the past and would highly recommend. No fillers, no crap, pure product, and a fair price.

      Same goes for lifting right before lunch. If you haven't eaten yet that day, get in that leucine before your workout.

      If you really aren't going to be lifting that heavy, then just don't take anything pre or two hours post workout. In fact, it can be beneficial to do this once/week in order to optimize your growth hormone levels.

      If you decide to try this out, please let me know how it goes!

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      • #4
        There must be something wrong with me because after my workouts, I'm pretty hungry. Matter of fact, I'm hungry during the day but I've found that if I eat my lunch at aro und 3:40 or so I'm not hungry anymore until late, like 11pm or so but then I might eat two or three olives and then go to sleep but I'm still having the primal shake with berries in the am (round 6:30-7:00am) but then about 10 I'm hungry so I might have fruit, then around noon and I'll have a small salad, then work out about 45 minutes later than around 3:30 ish eat my lunch and I'm good to go! weird or no?
        Health is Wealth!

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        • #5
          Flash, thanks so much for that! I'm not really lifting heavy, but I'm lifting heavy for me. I don't work to failure, since I don't have a spotter, but I increase weight for the last set if I'm not feeling pretty fatigued already. I also sprint twice a week, and never eat before that, so that should help with growth hormone levels.

          How does the BCAA supplement taste? I looked at GNC and everything is fruit-flavored, which worries me since I'm not a fruit-flavor person.

          Al, I've read your post about why you don't use supplements, and I totally respect your expertise, but I did some number crunching, and I'd have to eat like 6 egg whites to get the kind of protein in a serving of protein powder. Plus I know where to find brands with organic ingredients and no crap. But thanks for the viewpoint. I'm not officially trying to do the Leangains thing, but I am going to try lean protein around workouts, which rules out whole eggs.

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          • #6
            Originally posted by simpstr View Post
            There must be something wrong with me because after my workouts, I'm pretty hungry. Matter of fact, I'm hungry during the day but I've found that if I eat my lunch at aro und 3:40 or so I'm not hungry anymore until late, like 11pm or so but then I might eat two or three olives and then go to sleep but I'm still having the primal shake with berries in the am (round 6:30-7:00am) but then about 10 I'm hungry so I might have fruit, then around noon and I'll have a small salad, then work out about 45 minutes later than around 3:30 ish eat my lunch and I'm good to go! weird or no?
            Are you getting enough protein and fat? Fruit and salad generally won't keep you full on their own for very long, and a shake might not either depending on what's in it.
            The Primal Holla! Eating fat. Getting lean. Being awesome.

            You were sick, but now you're well, and there's work to do. - Kilgore Trout

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            • #7
              Everyone's gotta find what works for them. As a side rant, I think it's crazy to discard eggs yolks and only eat the whites.

              But like I said, to each their own!
              "In theory, theory and practice are the same. In practice, they couldn't be more different."

              "You can have anything you want, but you can't have everything you want."

              My blog: http://www.AlKavadlo.com

              sigpic

              Comment


              • #8
                Originally posted by Al_Kavadlo View Post
                Everyone's gotta find what works for them. As a side rant, I think it's crazy to discard eggs yolks and only eat the whites.

                But like I said, to each their own!
                I'm with you on the egg yolks, especially when you could be making hollandaise sauce out of them
                The Primal Holla! Eating fat. Getting lean. Being awesome.

                You were sick, but now you're well, and there's work to do. - Kilgore Trout

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                • #9
                  Originally posted by Melantha View Post
                  Flash, thanks so much for that! I'm not really lifting heavy, but I'm lifting heavy for me. I don't work to failure, since I don't have a spotter, but I increase weight for the last set if I'm not feeling pretty fatigued already. I also sprint twice a week, and never eat before that, so that should help with growth hormone levels.

                  How does the BCAA supplement taste? I looked at GNC and everything is fruit-flavored, which worries me since I'm not a fruit-flavor person.
                  The fasted sprints should be great!

                  As far as BCAA taste? It's not stellar. In fact, it's pretty damn bitter. Whenever I took it, I just dumped a few tsp in my mouth and downed it with water, but I'm not sure if many other people would (or even could) do that. You could try adding some l-glutamine (a sweeter tasting amino acid) to balance the flavor.

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                  • #10
                    Originally posted by Al_Kavadlo View Post
                    As a side rant, I think it's crazy to discard eggs yolks and only eat the whites.
                    Ditto for sure. I actually throw my whites away 3/4 of the time I eat eggs.

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                    • #11
                      Originally posted by Al_Kavadlo View Post
                      Everyone's gotta find what works for them. As a side rant, I think it's crazy to discard eggs yolks and only eat the whites.

                      But like I said, to each their own!
                      Oh, I'm with you about that. I'd eat the whites post-workout and then make so much custard, mayo, and super-scrambled eggs at another time. No worries there.

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                      • #12
                        I got some pure BCAAs (1FAST400 BCAA 1000 gr) a couple weeks ago and they ARE bitter. I don't mind that so much as I can down pretty much anything, but they are pretty hydrophobic (don't mix with water well AT ALL). I tried putting the powder in my mouth and chasing with water, but they are so powdery that I have to hold my breath until I get some water swished in and if I breath, they even start coming out of my nose! Haha. Any tips FF? I'd been using Purple Wraath before I got these BCAAs, and it mixes pretty well. I'm currently deciding whether the artifical crap in Purple Wraath is worth dealing with just because it is so much easier to conusme and not that much more expensive.

                        On a side-note, doesn't cooking egg whites deal with the avidin-binding problems, or are there other concerns? I eat 3-5 over-easy eggs pretty much daily and am wondering whether I'd be better off not eating the whites.

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                        • #13
                          Originally posted by yodiewan View Post
                          Any tips FF?
                          Haha, nope; that's exactly what I would do. It wasn't too bad, just a bit of an inconvenience and I'd much rather be slightly inconvenienced than loading my body with Grok knows what.

                          On a side-note, doesn't cooking egg whites deal with the avidin-binding problems, or are there other concerns? I eat 3-5 over-easy eggs pretty much daily and am wondering whether I'd be better off not eating the whites.
                          Yeah, cooking deals with it just fine, so you should be good! I still eat eggs over easy a few times/week. The only reason I discard the white is because I tend to use eggs as a source of choline and not a protein; so, I just mix the raw yolks in with my meal.

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                          • #14
                            BCAAs dilute much better in room temp/warm water... just so you know...
                            I used to seriously post here, now I prefer to troll.

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                            • #15
                              Originally posted by Funkadelic Flash View Post
                              Yeah, cooking deals with it just fine, so you should be good! I still eat eggs over easy a few times/week. The only reason I discard the white is because I tend to use eggs as a source of choline and not a protein; so, I just mix the raw yolks in with my meal.
                              Residual Egg White Avidin — Cooking Does Not Fully Destroy the Anti-Nutrients

                              It is a myth that light cooking completely destroys the avidin.

                              According to this study, poaching eggs only destroys one third of the avidin while even frying leaves 30 percent of it behind.

                              This raises the question of whether there is a net nutritional advantage to eating any egg whites at all. Most likely, it depends on the individual person. There is controversy over whether biotin produced in the intestinal tract is absorbed — if intenstinal biotin production is indeed nutritionally important, then people whose intestinal flora are less avid producers of biotin probably need to be more concerned about the potential adverse effects of consuming egg white.
                              From: Chris Masterjohn

                              I mean, this is getting nitpicky. Even having whole eggs every day probably wouldn't hurt as long as you're getting plenty of biotin. I'll till eat well-cooked whites occasionally as well... but then you also have some oxidized cholesterol if you break the yolks, too. Raw yolks only most of the time for choline for me, too. But then again... I (well, we) soak white rice.

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