Slow release protein powders?

[Tim Shaw]

I've been wondering about the serving size of the blends?
Whey has a serving size of 30g as this is the amount the body can use. (i've been told)
A Protein blend has a serving size of 50g. Is this because 50g would contain a decent amount of all 3 proteins?
My problem is that i want to take a 30g serving of a blend (any more and my total daily protein intake is massive) Would this be a big enough serving of each protein contained in the blend?

[comanight2]

on the PWO point, i used Malto + Whey ... I read that those two are the best as you get more insulin and the whey absorbs faster, however i also read that if your cutting the caesin is better PWO.

[ATZ]

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Whey has a serving size of 30g as this is the amount the body can use. (i've been told)

Well thats rubbish, your body will absorb all the protein you throw at ti. Whats not used for growth will be turned to glucose and stored as fat. If you buy 500g of Whey and Mix it with 500g of caesin, although the specific weight of the powders varies, its safe to say a 50g portion of that mix would be around 50% whey, 50% Caesin or thereabout, not much of a difference to be worrying about anyway.

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on the PWO point, i used Malto + Whey ... I read that those two are the best as you get more insulin and the whey absorbs faster, however i also read that if your cutting the caesin is better PWO.

You don't NEED an insulin spike PWO, it makes no difference to muscle growth, neither does speed of protein uptake. The key is eating somethign around your workout - be that a solid meal or a shake.

[ATZ]

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The protocol I recommend currently is strikingly similar to the original, with a few VERY insignificant tweaks. Note that TBW = target bodyweight:

60-90 minutes preworkout, have a solid, balanced meal:

Protein = 0.25g/lb TBW
Carbs = 0.25g/lb TBW
Adding fat at this point is fine, use your discretion as long as it fits into your macro goals. Note that this meal is skipped if you train 1st thing in the morning.

[OR]

30-0 minutes preworkout - (and/or sipped throughout the workout), have a liquid or easily digested meal:

Protein = 0.25g/lb TBW
Carbs = 0.25g/lb TBW
If you were going to train for close to or more than 2 hours continuously, it would definitely benefit you to have this extra preworkout meal either immediately prior to, or sipped during training. Keep the fats here incidental & not added if you're prone to gastric distress during training.

Within 30 minutes postworkout, have either a liquid or solid meal:

Protein = 0.25g/lb TBW
Carbs = 0.25-0.5g/lb TBW, depending on how carb-restricted your diet is.
Amount of fat here doesn't matter as long as your daily target is hit.

Post-postworkout is simply your next sheduled meal, whether it's 1, 2, or 3 hrs later simply doesn't matter - especially if your immediate postworkout meal was designed as above.

NOTE: The small differences are mainly geared toward simplifying the guidelines. The rest of the recommendations about food types are pretty much the same. Also note that I no longer give a damn about GI, it doesn't really make a difference one way or another. If you want high GI carbs pre and/or during training, go for it. As time has passed, GI has proven itself to be a worthless, irrelevant index. Insulinogenesis is a separate issue, and slight elevations during & postworkout is a great idea. This accomplished by both food type & food amount, the latter being more important. To boot, the necessary insulin elevations for maximal net gains in protein balance are easily met without specific attempts at spiking it up. There's obviously a lot more to this, but that's the important basics. The rest is fringe.

Lyle Mcdonalds recommendations are pretty much the same, as are other top trainers.

[Tim Shaw]

I'll take that on board. Useful info mate.

[jammywrighty]

There seems to be a lot talk about slow releasing proteins at the moment! I'm an athlete there is a big thing all of sudden about having a mix of zma and low releasing proteins before bed. I generally would just take a recovery shake with carbs in like recovery XS as soon as possible after a session wether it be gym, circuit or track session but I'm now at the point where im trying 2 keep at the similar weight or maybe even shift some mass while im going through summer race season.