How much whey post workout?

Hi guys

I just want to get your thoughts on how much whey you guys take post workout? I use nutritech and I've always gone for 45g after workouts, but is this maybe too much?

I've seen a lot of guys going only for 30g whey post workout, giving you about 24g of protein in total(based on 80% whey).

Any thoughts?

It's all going to depend on how your Macrobs are worked out. But at the moment I have 40gwhey/60g dextrose. On cycle I was having 70g of each.

All the whey.

Or what rhino suggested.

I want to whey in here and tell you that post workout is the time your body is going crazy absorbing nutrients. More is more! Especially when using something to spike insulin like Dextrose or Vitargo or Glucose Powder.

Pyroclasm wrote: I want to whey in here and tell you that post workout is the time your body is going crazy absorbing nutrients. More is more! Especially when using something to spike insulin like Dextrose or Vitargo or Glucose Powder.

There must a point diminishing returns when it comes to PWO shake content. I have also been curious about this because for the fist time in a long time I'm taking whey shakes. I can comfortably say lean body mass would be a factor to a small degree as well (although not to the degree of daily calorie allotment), but I've read studies (no I can't source now sorry) suggesting limits. I also know that new studies come out all the time so I probably don't have the latest.

Tank wrote: Hi guys

I just want to get your thoughts on how much whey you guys take post workout? I use nutritech and I've always gone for 45g after workouts, but is this maybe too much?

I've seen a lot of guys going only for 30g whey post workout, giving you about 24g of protein in total(based on 80% whey).

Any thoughts?

I take 20g glucose + BCAAs immediately post-workout, then about 15min later 30g whey + 20g glucose. I've used a PWO "calculator" that may or may not be based on bro-science that suggest I get 30g protein + 70g carbs, which I think is ridiculous.

Extract, Layne Norton:

"The body will absorb almost all of the protein you eat regardless of the amount of protein in the meal (though there is a limit to the percentage absorbed and it will vary between protein sources). Now the amount of that protein that will be partitioned towards muscle building, that is a different store entirely."

www.cutandjacked.com/CutAndJacked-Ask-Dr-Layne-Norton

Also quite interesting:
ajpregu.physiology.org/content/299/2/R533

Furk wrote: Extract, Layne Norton:

"The body will absorb almost all of the protein you eat regardless of the amount of protein in the meal (though there is a limit to the percentage absorbed and it will vary between protein sources). Now the amount of that protein that will be partitioned towards muscle building, that is a different store entirely."

I understand what you are saying but I thought this is obvious?

www.cutandjacked.com/CutAndJacked-Ask-Dr-Layne-Norton

Also quite interesting:
ajpregu.physiology.org/content/299/2/R533

In that study people only ingested their post workout intake one hour after exericing, which is too late and therefore the study is flawed.

I'm always VERY scepical of any study. You can find one proving anything and everything you want to believe.
Face it your need for and ability to process protien will be far higher on cycle than someone training natty.

Rhino wrote: Face it your need for and ability to process protien will be far higher on cycle than someone training natty.

Exactly, and as there are no related studies all we can do is speculate and guesstimate. Some people also need less protein than others to grow. Genetics...

First up, thanks for all the replies guys, always good to hear different points of view.

I also thought mass and body fat would play a role in calculating how much whey and dextrose/vitargo to take in post workout.

I was also always of the thought that the more you take in pw, the better, but in the last year I've experimented a lot with carb manipulation to bring down body fat and started taking less carbs pw, but this did not decrease muscle as I always feared it would, now I've thought that it might be the same with protein.

I'm thinking of going down to 30g whey(at 80% that's 24g of protein) with 36g vitargo post to see how that goes. I train at night, so ill always try and eat my dinner about an hour after the post workout shake

I would start with 60g Whey and 40g Vitargo and see how that goes.

And add in 10-15g BCAA's post workout.

Pre workout - I take 60g protein, 10g leucine, 5g creatine, 5g beta alanine, 10 g glutamine
Intra - 30 min into workout I take 10g leucine, 80g waxy maise mix with dextrose, 5g creatine, 10g glutamine
Post workout - I take 60g protein, 10g leucine, 5g creatine,10 g glutamine, 5g ascorbic acid
40 min after post workout followed by about 2 cups of brown rice with 30g protein.

This has been working great for me.

Would you even go that high on protein even if not on cycle?

That does seem excessive, even on a gram of test.

for me, yes i would...and do.

Etwa wrote: Pre workout - I take 60g protein, 10g leucine, 5g creatine, 5g beta alanine, 10 g glutamine
Intra - 30 min into workout I take 10g leucine, 80g waxy maise mix with dextrose, 5g creatine, 10g glutamine
Post workout - I take 60g protein, 10g leucine, 5g creatine,10 g glutamine, 5g ascorbic acid
40 min after post workout followed by about 2 cups of brown rice with 30g protein.

This has been working great for me.

You take all those as raw supps mate? Or are those just just compositions of commercial products you take? IMO too musch, and for superfluous supplementation.

Rhino wrote: I'm always VERY scepical of any study. You can find one proving anything and everything you want to believe.

I'm just fixated on studies and data man I find other people's anecdotal evidence to fit me less often, so I need other groundwork to base my own theories on.

Rhino wrote: Face it your need for and ability to process protien will be far higher on cycle than someone training natty.

Well for sure.

Protein quantity seems to just be a waste. That's already 120g. Etwa how many grams of protein do you consume a day because anything over 300 daily you are asking for trouble.

Etwa. I agree with T-Style. I would get my kidneys checked out if I were you.

But the gist I gather here is that you take whey pre and post workout with BCAA's post.

Is this correct?

Which brand of BCAA's is the best? (Am I allowed to ask that? If not I apologise and will self flagellate until I pass out or get bored)

CycloTrpTyr wrote: Etwa. I agree with T-Style. I would get my kidneys checked out if I were you.

No direct link between high protein consumption and kidney damage as far as latest research shows.

CycloTrpTyr wrote: Which brand of BCAA's is the best? (Am I allowed to ask that? If not I apologise and will self flagellate until I pass out or get bored)

If it smells like cat piss and tastes bitter, it's pure and high quality. You get flavoured BCAAs and products containing BCAA + other aminos, but I prefer the clean stuff.

Stimulation of muscle anabolism by resistance exercise and ingestion of leucine plus protein.

www.ncbi.nlm.nih.gov/pubmed/19370045

"Our results indicate that the whey protein plus leucine in healthy young volunteers results in an anabolic response in muscle that is not greater than the previously reported response to whey protein alone."

Muscleaddict wrote: Stimulation of muscle anabolism by resistance exercise and ingestion of leucine plus protein.

www.ncbi.nlm.nih.gov/pubmed/19370045

"Our results indicate that the whey protein plus leucine in healthy young volunteers results in an anabolic response in muscle that is not greater than the previously reported response to whey protein alone."

It looks a very basic study. But without the full article it is impossible to really critique the methodology. I don't have my Pubmed access anymore but will try get something.

It does look like a once off and the study says untrained persons. I don't think that can be applied to guys that are regular intense weight and cardio exercisers as well as the use if gear.