Dear DM,
I read some recent comments on your blog about limiting protein powders to only after workouts, and that there’s no necessity to consume it at other times - whats your take on that? Would you recommend just taking a protein shake just once a day? I need to cut my expenses.
CBH
Dear CBH,
It depends how far you want to maximise your results. Firstly, protein shakes are not a MUST. Supplements, are not a must. Protein powders are just a convenient way of increasing your protein intake, plus, you get to carry it around and all you need to do is mix water whenever you need to consume it. It’s just really convenient.
If there’s ever a time of the day that you want to take a protein shake - it should be within 1 hour after your workout as that it when your body would need it the most. A protein shake is quickly digested and absorbed, compared to eating a piece of lean meat, for example. At the same time, you should be getting a sufficient protein intake to support muscle growth - these can be from your other meals and doesn’t have to be from a protein shake.
When it comes to supplementing - protein should be your number one priority. Then comes creatine. It’s ridiculous if one is supplementing with creatine, or Nitric Oxide, or testosterone enhancers, or any other fancy supplements, but then totally ignores their protein intake. Get your protein intake right first (either via meals, or a combination of protein shakes and meals). ONLY THEN should you consider supplementing with creatine, or anything else. Everything else comes after protein and creatine.
Protein Shakes - are they really expensive?
An economical option would be to consider Optimum Nutrition’s 100% Whey. Depending on your protein requirements, 1 to 2 scoops post-workout should be fine. With close to 80 servings per tub at a price around RM180 (approximately around USD51).. it’s one of the cheapest, yet reliable protein powder that’s available. If you were to consume it only post-workout, it could last you for about 2 months.
Also, contrary to popular belief, it can actually be cheaper if you were to get some of your protein intake via protein shakes. For example:
A can of Tuna (in water)
Cost per can: RM3.50
Protein per can : 32g
Cost per gram of protein: RM3.50/32
= 10.93 cents per g of protein5lb tub of Whey Protein
Servings per tub: 77
Cost per tub: RM180
Cost per serving: RM2.33
Protein per serving: 24g
Cost per gram of protein: RM2.33/24
= 9.7 cents per g of protein
So.. contrary to what most people think… depending on the brand, etc, sometimes getting protein from protein powders can actually be cheaper. It’s just that we wouldn’t normally go buy RM180 worth of tuna all at once to feel that pinch. And remember the rank of importance when considering supplements:
1: Protein
2: Creatine
3: Everything Else
As I always say,
trying to build muscle mass without a sufficient protein intake is like trying to build a brick wall with only some cement, and no bricks.
So, a protein shake just ONCE a day, after your workout - is totally OK - as long as you’re getting sufficient protein from other sources to support muscle growth. Otherwise, you’d be slowing down your progress.
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{ 7 comments… read them below or add one }
thanks for the tip buddy!
Great Advice DM, could you do a review in GASTARI SIZEON? I see that you have listed it as creatine that you had a greatest gain in. I am considering taking that.
Between Cell Mass and SIZEON, which one you would you recommend?
Thanks
Boon Han: Thank YOU for asking. :)
Muscle Jedi: Definitely. In fact.. I just received my parcel containing Gaspari’s SizeOn from bodybuilding.com this morning! Stay tuned!
This is what worked for me: http://www.gainingweight.info/a-sample-of-what-to-eat-to-gain-weight/
Hey DM, great website that you have here! I was just wondering would it be better to supplement with a protein shake before I start my workout? I am currently on ON’s whey protein. Thanks.
Paul: It depends on how many servings you plan to take in a day. If it’s only once you’re allocating for the day… then the best time to take that serving would be within 60 minutes AFTER your workout. If you’re taking it more than once.. then you can consume it before, or at other times too. A serving before bed, and first thing in the morning is also common. :)
Over intake of proteins need normal workout as well to gain weight in a Healthy way.
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