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Specific Types of Protein Supplementation During the DayQ:I'm trying to overhaul my protein supplement regimen again, and I need some advice to make sure that I'm not wasting my time and money on the wrong things.I want to start taking protein again, and I'm pretty hooked on the Champion Nutrition Pure Whey Stack. It's a low-carb, yet pure-whey protein, that only sustains for about 1 hour after taking the shake. Now, they make 2 other products that I'm considering. They now have a Pure Whey Fusion which has some more carbs in to allow for faster transport to the muscle during H.I.S.(High Insulin Sensitivity), and seems to have the same amount of protein in it. The 2nd alternate product that I've ran across is called Pure Casein, also by Champion Nutrition. In looking into this product, it seems like it's basically a slow release product, about 7 hours to absorb the protein and break it down. It's claimed to be a good protein to take at night to prevent muscle breakdown? Now, when looking into the Pure Casein, it looked very similar to the Syntha 6 by BSN that I used to take. The only downfall with Syntha 6 is the high-carb content which is 15g/serv, but also has 5g/fiber. So, my dilemma is whether and how to approach setting up my daily protein supplement intake. Science would suggest that I should probably take something like the Pure Whey Fusion right after my workout to help recovery and fast delivery to the muscle, then in the afternoon, something like the Pure Whey Stack, as it's a low-carb protein, then at night before bed, take either the Pure Casein or the Syntha 6. Honestly the Syntha 6 is the same price and has more servings and better nutritional compound with some extras in it that the Pure Casein doesn't have. Maybe I'm making this too complicated, but I want to start using protien powder again very soon, and want to have a strategic approach to this. Thoughts? -Josh A: Josh, good questions. Yes, they are very specific, and in the whole scheme of things, they don't make that much difference. But can they make a difference? Probably, especially when someone is advanced. Beyond all of this discussion though, I'd encourage you to think of one additional factor: what's on the label isn't necessarily in the bottle. You'd be amazed at the the lack of regulation. I'm not sure with protein powders as much, but protein bars which are analzyed are constantly found to be lower in protein and higher in fat and sugar than what is stated on the label. Here are my thoughts (spoken in terms of type of protein instead of brands) with the assumption that the labels are accurate: Use whey protein isolate either immediately before or immediately after training. In times before 7pm or so, but not including the pre- and post-workout time period, use a mix of casein and whey (preferrably including both whey concentrate and whey isolate), and for a before bed or night time protein shake, use casein. In addition to all of this, you may consider using additional fiber in your shakes at all times other than pre- and post-workout. You can get the fiber from flaxseeds or oatmeal. If you are using flaxseeds, they should be ground, not whole. You can also experiment with adding extra-virgin olive oil into your protein shakes. You must watch the quantity because it is very calorie dense, but the monounsaturated fats are very healthy. You may find that it will help old you over so you don't get hungry so quickly.
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