This question pertains to the timing of protein and post workout protein. I'm still on the fence of having a protein shake at noon for lunch. I am really leaning towards it as it might stop me from having garbage fast food with the guys for lunch. The protein I use is a blend and says it digests at roughly 2,4,5, and 8 hours. It has whey isolate, concentrate, egg protein, and casein. I usually workout around 530-6ish. Since the 8 hour portion of the protein is still circulating and digesting would a post workout shake be overkill or still beneficial?
Protein Timing
Research (Drs Brad Shoenfeld) has demonstrated that protein timing isn't much of an issue when it comes hypertrophy and increasing strength. It has more to do with you daily/weekly consumption.
"These results refute the commonly held belief that the timing of protein intake in and around a training session is critical to muscular adaptations and indicate that consuming adequate protein in combination with resistance exercise is the key factor for maximizing muscle protein accretion."
The effect of protein timing on muscle strength and hypertrophy: a meta-analysis
With that in mind, let's at....
Refractory Period
Research (Dr Lane Norton, PhD Nutrition/Pro-Card Natural Bodybuilder/Powerlifter) determined the the dogma of consuming protein about every 3 hours is incorrect. The is not able to utilize protein consume that frequently.
Norton's found that protein consumption was most effective when it was consumed around every 4 - 5 hours. Maximal protein synthesis was optimized when consumed in this time frame.
Thus, consuming protein every 2 - 3 hours amount to trying to soak up more water with a wet sponge full of water. The wet sponge is incapable of absorbing more water.
Branch Chain Amino Acids
Some preliminary research by Dr Layne Noton indicates that between meals (about 2.5 hour after one meal and 2.5 hour prior the following meal) that taking Branch Chain Amino Acids may be able to spike protein synthesis.
Protein Blends
As you noted, protein blends provide a "Time Released" effect. Whey protein is digested in between 20 to 120 minutes (depend on the type of whey), egg is digested around 180 minutes plus, and casein is digested in approximately 300 minutes.
Another one of the benefits is the complement of the amino acids in protein blends. Whey is high in Leucine (an anabolic trigger) while casein is high in glutamine (shown to increase recovery).
Protein Consumption Per Meal
mTOR (Mammalian Target of Rapamycin) is the "Anabolic Trigger" for increasing muscle mass. Think of mTOR as an "Anabolic Light Switch" that turns on the muscle building process. It is triggered by exercise and the Amino Acid, Leucine.
Norton's research found that it take at least 2.5 gram of Leucine to turn on mTOR, even more for older individuals.
Thus, the minimum amount of quality protein (animal proteins, whey, casein, etc) needed per meal is around 30 grams.
Post Workout
Based on the research, it appears that pre and post workout protein intake does matter that much. What matters is the amount you daily protein intake.
Kenny Croxdale
