Bodybuilding Forums

i am currently doing the 6 packs abbs program, but was wondering if i need to use a protein shake even though i have enough protein through food intake alone and i am still hitting the allowed calories?
I use creatine and have just bought some caffiene pills, i was think of getting AAKG aswell, any suggestions guys?

Hey chris1982

post-workout shake google it my friend

LALA wrote:Hey chris1982

post-workout shake google it my friend

that's weak LALA. Chris asked here because he wants to know what the readers of MuscleHack have to say about it, not what's posted all over Google.

Chris - welcome to MuscleHack.

Do you need a protein shake? Well that depends on your goals or what you're trying to do.

If you are bulking (which it sounds like you are since you are using Creatine), then I would say that's it's probably a good idea to add some extra protein. Whey is usually the default choice.

Simply put, it's unlikely that you will be eating enough protein in your diet alone to add serious muscle. If your goal is to just maintain what you have, then you may be ok as long as you eat a very nutrient dense and protein sufficient diet. You say you are getting enough protein intake, but make sure that your protein is from good sources of complete proteins like beef, eggs, and possibly dairy if you tolerate it (like whole milk and/or whey). Non animal sources like Soy are a major thumbs down. Major.

Personally, I use BlueBonnet Whey Isolate 'original' flavor. Best mix I've found by far. It's completely pure, with zero funny ingredients (not even Soy lecithin, which is cleverly hidden in soooooo many brands). It's reasonably priced on Amazon.com and it tastes amazing. I have stopped 'shopping around'.

Vega wrote:

LALA wrote:Hey chris1982

post-workout shake google it my friend

that's weak LALA. Chris asked here because he wants to know what the readers of MuscleHack have to say about it, not what's posted all over Google.

Be nice to LALA - or him or I will beat you up.

Vega wrote:Chris - welcome to MuscleHack.

Do you need a protein shake? Well that depends on your goals or what you're trying to do.

If you are bulking (which it sounds like you are since you are using Creatine), then I would say that's it's probably a good idea to add some extra protein. Whey is usually the default choice.

Simply put, it's unlikely that you will be eating enough protein in your diet alone to add serious muscle. If your goal is to just maintain what you have, then you may be ok as long as you eat a very nutrient dense and protein sufficient diet. You say you are getting enough protein intake, but make sure that your protein is from good sources of complete proteins like beef, eggs, and possibly dairy if you tolerate it (like whole milk and/or whey). Non animal sources like Soy are a major thumbs down. Major.

Personally, I use BlueBonnet Whey Isolate 'original' flavor. Best mix I've found by far. It's completely pure, with zero funny ingredients (not even Soy lecithin, which is cleverly hidden in soooooo many brands). It's reasonably priced on Amazon.com and it tastes amazing. I have stopped 'shopping around'.

All good points - and one to add. Bulking or not, whey protein immediately after working out will stop any circulating cortisol from further catabolizing muscle mass by way of providing free protein to break down instead, as well as immediately provide protein to help rebuild the muscles you just wrecked. Bulking or cutting, a whey shake immediately after working out is always a good idea (by which I mean 50g of straight up whey, not "weight gainer" or "TURBOSUPERDELUXEUBERSHAKE" or whatever they're hawking these days). The only thing you really want to avoid is letting shakes form the bulk of your protein intake. Well, that and picking a brand that tastes like crap.

All good points - and one to add. Bulking or not, whey protein immediately after working out will stop any circulating cortisol from further catabolizing muscle mass by way of providing free protein to break down instead, as well as immediately provide protein to help rebuild the muscles you just wrecked.

but . . .but . . . but . . . the whey doesn't show up in your blood for an hour. That is what Tim Ferris is saying. He implanted a glucose meter to check the insulin change (whey causes a little one) and he didn't see anything until an hour later. So . . . no scientist here. . . . but I'm drinking mine 20 minutes before a 40 minute workout. If I get it wrong and go over, I always have 3-5 BCAA caps in my gym bag to gobble exactly at an hour after the shake.

JohnOregon wrote:

All good points - and one to add. Bulking or not, whey protein immediately after working out will stop any circulating cortisol from further catabolizing muscle mass by way of providing free protein to break down instead, as well as immediately provide protein to help rebuild the muscles you just wrecked.

but . . .but . . . but . . . the whey doesn't show up in your blood for an hour. That is what Tim Ferris is saying. He implanted a glucose meter to check the insulin change (whey causes a little one) and he didn't see anything until an hour later. So . . . no scientist here. . . . but I'm drinking mine 20 minutes before a 40 minute workout. If I get it wrong and go over, I always have 3-5 BCAA caps in my gym bag to gobble exactly at an hour after the shake.

It's my understanding that the insulin change does not occur at the same time as the absorption. This is especially true with isolate or hydrolyzed whey, which are extremely fast absorbing. It takes time for the insulin change to build to its noticeable level as a reaction to the absorption. Also, it takes blood to absorb what is there. Isn't that blood better served by going to your muscles during exercise rather than have some of it pulled away to work on food absorption? I think it's better to wait until you're finished your workout to have that whey isolate shake.

I would think that with all the expertise floating around one would want to try it both ways and see what the results are.

JohnOregon wrote:I would think that with all the expertise floating around one would want to try it both ways and see what the results are.

No doubt that allows the best analysis on an individual basis!

Hey vega

I wasn't been weak towards chris1982's question, he made an absolutely applausable question and i think you chose to read between the lines of my answer, so i will show you where i am coming from ( INBETWEEN THE LINES ) considering chris1982 was getting his protein intake from solid foods alone is quite commendable and he seems to have quite abit of backround and knowledge in weight training and supplements when he quoted the use of creatine, caffiene and the possibility of adding aakg to his arsenal.

So his question was ( DO I NEED A PROTEIN SHAKE?????? ) so i said ( HEY CHRIS1982 POST-WORKOUT SHAKE GOOGLE IT MY FRIEND ), Just wish you had replied to him before i did, The top sports nutritionists IN THE WORLD highly recommend pwo shake be it high protein or high carb depending on individual targets in their sporting enviroment to aid muscle and gylcogen recovery, i dont understand your theory in not advising this to chris, and how can you assume he is bulking if he is taking creatine, who ever said creatine is solely for bulking????????, YOU VEGA ARE GIVING OUT BAD ADVICE, I think you have totally decided to target me here and have tried to make me look stupid for whatever reason i don't know, so let me teLl you something for nothing, WHEN I TRY TO GIVE ADVICE AND MY HONEST OPINION TO SOMEBODY I MAKE DAMN SURE AND READ THEIR QUESTION AND UNDERSTAND IT, BEEEEEECAAAUUUUUSSSSSSSSSEEEEEEE I DONT THINK YOU DID, VEGA READ IT AGAIN!!!!!! HOW CAN YOU ASSUME HE IS BULKING WHEN HIS FIRST SENTENCE WAS ( I AM CURRENTLY DOING THE SIX PACK ABBS PROGRAM ), yOU JUST DECIDED TO TARGET ME WITHOUT EVEN READING CHRIS'S ACTUAL QUESTION ( WHO LOOKS WEAK NOW????? ) DON'T CALL ME OUT AGAIN!!! WITHOUT TOTALLY UNDERSTANDING A QUESTION SOME-ONE IS ASKING HOW CAN YOU GIVE OUT THE PROPER ADVICE????? wHEN YOU ARE ON A CALORIE DEFICIT LIKE T.S.P.A PWO SHAKE IS OF UTMOST IMPORTANCE TO HELP YOUR BODY OUT OF A CATABOLIC STATE THATS WHY CHRIS1982 I ADVISE YOU TO GOOGLE IT.

NOW VEGA PLEASE LEAVE ME ALONE

@joh, cheers for standing up to this bully for me

@johnoregon i totally agree with what your saying i drink my protein liquids around my traing one with creatine, glutamine and bcaa 30 minutes before training, one mixed in with my 1.5 litre bottle during training and one as soon as i drop my last rep with everything else added to it, iv been doing it like this when i bulk for two years and i agree with your philosophy on this ( its there when you need it the most )

Thanks LALA!

For anyone reading this bend your mind around this white paper.
I notice that maxium MPS occurs at 90 minutes after whey intake. I think.

http://forum.bodybuilding.com/attachmen ... =124180121
The above link sits on this page.

I point specifically at the diagram that sits next to the text below

insulin and protein synthetic refractoriness
Insulin may, at least in part, explain the refractory
nature of Mps to constant elevations in plasma
amino acids. Insulin is not required to stimulate
Mps in adults, but it does optimize the Mps
response of muscle to amino acids (24, 28). Bohe
et al. (23), and Norton et al. (25) showed that the
plasma insulin time course somewhat paralleled
the decline in Mps. perhaps sustained elevations
in insulin are necessary to sustain the anabolic
response of Mps associated with elevated
plasma leucine. If this is true, it is likely that the
mechanism is independent of insulin’s effects on the mToR
signalling pathway since Mps can become refractory to
elevations in plasma amino acids even when mToR
signalling remains elevated above baseline (25). While
insulin is not necessary to initiate translation, insulin is known
to stimulate peptide elongation in skeletal muscle (29). If
declining plasma insulin concentrations reduce peptide
elongation it may explain the refractory phenomenon of
Mps. Taken together, current information suggests that there
is an unknown mechanism by which skeletal muscle
becomes refractory to the anabolic effects of elevated
amino acids that is independent of the mToR signalling
pathway (Figure 2).
SuggeStionS for oPtimal meal diStribution