I’m currently having a protein shake immediately after my workouts, because “you gotta maximise your anabolic window, Bro’”
Thing is, i usually finish my workouts around 17:00, and then have my main meal with Da Fambly around 18:30/19:00
so that’s only a 90 min to 2 hour gap
looking at your article on optimizing protein intake, i’m now thinking that this may not be a good idea as there’s a “3*-5 hour refractory period that must transpire before another dose of protein (at a meal/shake/etc) will yield another bout of MPS”*
Should i ditch this shake altogether? Or maybe take it 3 hours after dinner if i’m still awake?
on a connected point, what are your thoughts on bumping up protein content of meals with a BCAA supplement if it looks like i’m gonna fall short on my protein macro?
I would ditch the shake immediately post workout and plan on making up that protein over your other meals or by having the shake before bed or something.
I do not think it’s useful to add BCAAs to a meal unless the protein content of that meal is very low.
Will give that a go, but i’m a little nervous of taking on a lot of fluid just before going to bed, because of … well … y’know :o
Sure - and to be clear - i’m only thinking about this as an emergency measure, e.g. if i’ve had to scramble something together last minute and it’s waaaaaay low on protein, and i’m gonna miss my macro for that day
i could incorporate a shake or similar into the meal, but then i’m looking at an additional 200 kcals, whereas 6g of BCAA will provide 3g of leucine but only add 24 kcals
