What's the right whey?

[jc Kyle]

that's right, "whey". How much should i take before and after i work out? I weigh 195lbs. Thanks

btw i workout 4 days a week, and i've only been doing this for 2 months... tx

[Nachius]

The common thing is 1 gram per lb. of bodyweight. 195 grams of protien a day, usually more before and after working out, and take the rest staggered throughout the day.

[Ian]

during my bulking periods, i take 80g of whey per day on top of what i eat. i eat about 100g of normal meat protein on top of what i eat also. total, i prolly injest 250-300g of protein per day. oh, and during my last bulk i weighed 163lbs.


it all depends on how hard you work out, and if you are truely dedicated to it.

[jc Kyle]

hm.. so it's a few shakes a day? didn't know that.. so what like 20g shake in the morning, 75g shake before and after i workout... then another 20g?

thanks

[JohnD.]

I wouldn't do 150g worth of protein within an hour or two of each other your body won't be able to take it all in. It is more important to get a larger dose IMMEDIATELY after you workout rather than right before.

Use the shakes as a supplement. Keep in mind that the food you eat through the day contains protein as well so you need to take that into consideration when figuring up how much you need to supplement with the shakes.

[imported_admin]

The human intestine can only absorb about 50 g of protein in a sitting.

And that rule of thumb is 1 gram per pound of lean body mass, not per pound of gross body weight.

If you weigh 195 pounds and you're relatively low in fat then you'd probably want to shoot for around 170 grams a day.

As JohnD mentioned, have a 50 g shake within 45 minutes of finishing your workout. That's when your nitrogen balance is negative and your body will very rapidly absorb it. Have a shake immediately upon waking up in the morning and another right before bed to keep your nitrogen balance positive 24/7.

Also remember that you're not growing when you're in the gym. In the gym you just trigger a nerve reaction in your brain that says "build more muscle". Your muscles grow when you sleep, when you watch TV, when you sit on your butt reading this board... [img]tongue.gif[/img]

As for brands, Designer Whey has been a top-seller for over a decade. www.designerwhey.com . Really good stuff--best part about it is that it ACTUALLY TASTES GOOD! Not the chalky crap that most supplement shakes taste like.

[jc Kyle]

btw.. i have a decent amount of body fat.. prolly around 17 percent.. but hey, that's exactly what i'll do.. 50g shake in the morning, after working out, and before i go to bed.. kick ***!

[91firebirdv6]

Like stefan said your body can only absorb about 50gm of protein per sitting, So it does you no good to take more than that per sitting. My coach told me to eat at least 4, smaller, meals a day [img]graemlins/popcorn.gif[/img] . Good luck on bulking up

[Flowbee V6]

At your size, 180-200 grams of protein throughout the day should be just right. If your trying to bulk up, its important to have plenty of carbs with your whey shake too (if it doesnt come with them already, mine doesnt). Dont neglect your water intake either. Whey is excellent postworkout and when you wake up, but at night its best to eat the other types, cottage cheese is great before bed

[AlienInv8r]

how can you measure your body fat percentage? I'm 184lbs @ 5'10" and have been contemplating taking some supplements too.

[jc Kyle]

i have a 150 dollar tanita scale that measures it to .1 percent.. i've heard people dog it.. but at the very least it's consistent.. i can step on and off and it'll say the same thing.. thus giving me a good point to know what i've gained or lost

[jc Kyle]

btw.. they sell calipers in which you squeeze your thigh or another part of your body and it has a meter to measure body fat.. also hydro something measures body fat by dipping you in a pool.. but i think it's expensive

[jc Kyle]

i asked this in another thread.. thought i'd ask here.. should i use protein on days i don't work out? i take 3 50g shakes a day, what about on my off days? thx