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I'm new on this forum but I'm not beginer in working out But I need to know something about whey protein. Through my many years of training i was never using anything of suppliment. I always trained 100% natural and i achived everithing with corect food and rest and training and healthy life (no alcohol, no smoking...). My height is 178cm and I usually weigth about 98kg when i am in shape (not fat ). Becouse of my main sport (combined martial arts) i have gain some big injuries and i had three knee operations and now im lowering my weigth. Curently I have 90kg and i would like to know folowing things?

- I have read on musclehack.com that i dont need carbs after workout and that thay are bad for my growth hormon and testesteron becouse of insluline spike. Does that meen that I can take only whey protein with water PWO (i dont want to use creatin or glutamin or anything else).

- If I take only whey protein with water with no carbs, how long do i need to wait before I take a normal meal 1h, 2h or more?

- Can i have in that meal after protein shake low GI carbs i usualy eat after workout 200-250g of chicken 100-150g integral bread and some vegetables.

- If I deside to use dextrose or maltodextrin with my protein shake PWO am i going to store some fat's and how long tu wait after taking that kind of shake to have a regular meal.

ratepnarec wrote:- I have read on musclehack.com that i dont need carbs after workout

Correct. Carbohydrate consumption, contrary to popular belief, has no impact on protein synthesis rates.

... and that thay are bad for my growth hormon and testesteron becouse of insluline spike.

Not necessarily correct. On a CKD like MANS, insulin is not the enemy. We manage insulin so that it is properly targeted to keep the body's metabolism boosted and muscles growing, but spending a good deal of time running on fat so that we can minimize fat gain on a bulk or maximize fat loss by adjusting our macronutrient ratios.

Does that meen that I can take only whey protein with water PWO (i dont want to use creatin or glutamin or anything else).

That's been heavily disputed on this board, whether to take your whey with water or other other things. You'll find suggestions will vary I would recommend you reconsider your position on creatine and L-glutamine; both are safe, effective, legal, and beneficial to your muscle-gaining efforts.

If I take only whey protein with water with no carbs, how long do i need to wait before I take a normal meal 1h, 2h or more?

Your body reflects the average of your nutritional habits, not the exceptions. My suggestion is, if you're planning on having carbs, have them near your workout times (or on your carb-up day). Your muscles are least insulin-resistant then.

With the understanding that carbohydrates don't hurt protein synthesis, but don't help it either, and that your muscles are most ready to convert glucose to glycogen within a few hours after a workout, I think the answers to the rest of your questions become self-evident. Your goal is to gain the benefit from glycogen storage to fuel your workouts, while minimizing insulin response to maximize testosterone and human growth hormone. You'll have to find your own balance in that equation.

--Matt B.

Thanks for answer!
Let me rephrase all my questions...

My curent diet look like this:

09:00 First Meal - Albumen - 200g: Fresh Cheese with 0% fat - 50g: 250ml low fat yogurt: Rye Bread - 100-120g
11:00 Training 90min.
13:00 Second Meal - PWO Meal - chicken - 250g: Rye Bread - 120-150g: Some Vegetables.
16:00 Third Meal - Tuna Fish - 150g: Rye Bread - 100-120g: Some Vegetables.
19:00 Fourth Meal - Chicken - 150-200g: Past with vegetables - 100g
22:00 Fifth Meal - Non Fat Cheese - 100g: 250-300ml Low fat yogurt: maybe some tuna or chicken up to 70g

Between meals I drink from 0.5l to 1l of water

I just want to put somewer between this meals protein shake and i dont wana gain fat

I think something like this:

09:00 First Meal - Albumen - 200g: Fresh Cheese with 0% fat - 50g: 250ml low fat yogurt: Rye Bread - 100-120g
11:00 Training 90min.
12:30 End Training. Take PWO Protein Shake with only water no carbs no creatin no glutamin
13:30 Second Meal - chicken - 250g: Rye Bread - 120-150g: Some Vegetables.
16:00 Third Meal - Tuna Fish - 150g: Rye Bread - 100-120g: Some Vegetables.
19:00 Fourth Meal - Chicken - 150-200g: Past with vegetables - 100g
22:00 Fifth Meal - Non Fat Cheese - 100g: 250-300ml Low fat yogurt: maybe some tuna or chicken up to 70g

Or something like this:

09:00 First Meal - Albumen - 200g: Fresh Cheese with 0% fat - 50g: 250ml low fat yogurt: Rye Bread - 100-120g
11:00 Training 90min.
12:30 End Training. Take PWO Shake (30g protein and 20g dextrose and 20g maltodextrin)
14:30 Second Meal - chicken - 250g: Rye Bread - 120-150g: Some Vegetables.
17:30 Third Meal - Tuna Fish - 150g: Rye Bread - 100-120g: Some Vegetables.
20:30 Fourth Meal - Chicken - 150-200g: Past with vegetables - 100g
23:00 Fifth Meal - Non Fat Cheese - 100g: 250-300ml Low fat yogurt: maybe some tuna or chicken up to 70g

What do you my frineds think it's better for not gaining fat's?

ratepnarec wrote:My curent diet look like this:

09:00 First Meal - Albumen - 200g: Fresh Cheese with 0% fat - 50g: 250ml low fat yogurt: Rye Bread - 100-120g

Just drop the rye bread entirely to make room in your caloric quota for your protein shakes. My two cents: Only carbohydrates (and, to some extent, excess protein) can create body fat.

--Matt B.