Protein intake – casein and whey: what, when, how much?
Nutrition timing and when to take protein supplementation is a hotly debated topic. In principle, one should always keep in mind that casein cannot be absorbed by the body as quickly as whey protein. As a result, when the body urgently needs protein, for example after training or after getting up, we need a whey protein-based supplement so that we can quickly compensate for this deficit. Suitable dietary supplement products are Triple Whey from Frey Nutrition, Designer Whey from ESN or, as an insider tip, the Honest Whey + from Blackline 2.0.
What if there is no time to eat?
When we expect a longer period of time without eating, such as long car journeys without a break or even before going to bed , we should use casein to ensure the best possible protein supply. The Protein 96 from Frey Nutrition or the Micellar Casein from ESN, which should be part of your sports nutrition, are ideal. The “52% Protein Bar” from Weider is a very good protein snack for in between for every fitness lover and nutrition-conscious person. We consider the consistency to be unsurpassed and the taste is outstanding, with the nutritional values simply top-notch.
Is the timing of protein intake really that important?
Now that we know which protein is best to eat and when, let’s talk about protein timing. There are always athletes and fitness freaks who rely on a precisely coordinated intake timing. In the professional sector, this may also make sense to simply get the last bit out of it. For the “normal athlete”, however, the time of ingestion plays a secondary role as long as we provide our body with enough nutrients. Those who train for one to two hours, have eaten protein-rich two hours before the workout and eat something rich in protein within the first hour after training, are definitely adequately supplied. It will take so long anyway before you can stimulate and optimally increase muscle protein synthesis. Therefore, it is not necessary to eat directly before or after training, but rather that you consume enough protein every 4-5 hours.
How much should I eat at all? ?
In terms of quantity, the daily protein intake should be around 2.0 – 2.5g per kilogram of body weight if muscle building is the goal. As an example, an athlete who weighs 90kg should consume 180-225g of protein a day. In a diet phase, it is advisable to increase the protein content accordingly in order to counteract the diet-related “muscle wasting” as well as possible.
Die-hard bodybuilders sometimes also go for 3.0 – 4.0 g, although with this amount you should make sure you drink enough so that the kidneys are not damaged. Enough means here: one liter of water per 20kg body weight, plus the individual sweat rate.
Many of you will now think that this is way too much and how you can manage such amounts . But as they say so beautifully …. You also don’t build a house without stones! 🙂
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