Whey Protein

[Mister]

I just bought Optimum Nutrition Gold Standard Whey protein and I have no idea when to take it.

I eat:
Breakfast: 80g of brown bread + 100g processed meat (pastrami etc, whatever I can find) or 200g can of tuna.
Snack: Handful of nuts
Lunch: 1 1/3 cup of medium grain rice + 250-300g of chicken breasts or fish
Dinner(post workout): 80g of brown bread + 4 eggs or 200g can of tuna + 2 bananas or one pomegranate.

On workout days I eat 80g of white bread instead of brown.

3x per week heavy lifting. I weigh 83kg with around 14-16% bodyfat.

Any suggestions?

[ephs]

i would take it between breakfast + lunch, between lunch + dinner and directly after a workout.

[Mister]

i would take it between breakfast + lunch, between lunch + dinner and directly after a workout.

Like 3 times a day?

Holy $h1t.

If not, which time is most optimal?

[stuward]

You're already getting enough protein from your meals that you don't need much more. I wouldn't bother with between meals. Have a handful of almonds if you're hungry. Post workout is the best time, and some like it before bed, depending on how long it's been since supper. If for some reason the protein in your meal was lighter than normal, have a shake after the meal.

[ephs]

yes, his diet is already full of protein, but maybe he wants to go on super-protein-mode like some 2g/lbs bodybuilder. otherwise one shake after workout is the best choice!

[robertscott]

i would take it between breakfast + lunch, between lunch + dinner and directly after a workout.

holy crap! You will be a flatulent young man if you do this.

Post workout is fine. I actually only drink one shake a day which is breakfast. Who has time to cook eggs in the morning?

[stuward]

yes, his diet is already full of protein, but maybe he wants to go on super-protein-mode like some 2g/lbs bodybuilder. otherwise one shake after workout is the best choice!

2g/lb is only for bodybuilders cutting for competition. Muscle gain is best done with about half that much and that is easily achievable with real food.

[ephs]

i don't take any supplement. i just pointed out, what's the best to get a constant intake of protein. if you drink 2 shakes a day, then you obviously should eat less at the main meals. i prefer to eat 3 standard meals and 250g curd cheese with 75ml milk between the meals. that equals about 1g/lbs per day.

[stuward]

The need for a constant intake of protein is a little overrated. Protein only digests at a certain rate. The protein you eat at one meal is usually still digesting at the next. Some people go most of the day without protein, or any food, for that matter and can build muscle. Intermittent Fasting and The Warrior Diet follow that pattern. The body is very adaptable and lots of diverse strategies will work.

[Mister]

I lift for strength, not really into bodybuilding.

Although some fat loss is alright. I suppose.

Maybe I can get 6-12 pack abs by having 5 scoops of Whey everyday?

On a more serious note though, my diet is alright? Everyone at the gym tells me I'm eating too little protein.

[robertscott]

yeah I'd bump the protein up a bit but if you are getting stronger with your current diet then there's no need to change anything

[Mister]

What about the days on which I don't workout?

[ephs]

just make sure to hit 1.5-2g/kg protein every day!

[Dub]

Much like the others, I think your current nutrition doesn't NEED extra protein supplements. But, if you feel like taking some would benefit your goals, I'd recommend Post workout or before going to bed. You'll get the most bang for your buck on those times.

I take protein shakes pre and post workouts, and if I'm on a rest day, before going to sleep. The pre-workout is totally optional, but because I don't like to eat anything before my workouts, it's a benefit.

Oh, and I seriously hope you forgot to write the veggies from your daily menu. Fruits are not the only green stuff you should eat. I'd rather limit the consumption of fruit to 1-3 pieces a day.

[Mister]

Oh yeah I eat them every night and with dinner sometimes.

I left them out because they have little calories.