How much would I be taking before bed? I presume because 1/3 of the time you are growing is when you are asleep, so, shouldn’t you take 1/3 of your daily intake of protein in casein form just before you sleep?
That would be overkill.
It depends how much you weigh and goals, there isn’t a set amount that will make you grow x amount per week - everyone is different.
I have cottage cheese & 6-10eggs whites before bed usually, and I don’t really count the protein as long as my intake is over 50g per meal and I get enough calories.
I think it is also okay to take a normal serving of your casein protein, maybe some fat in it (depends of you normal diet). You can overdo protein consume i think
While we’re on the subject, does anybody know how long casein sits in the stomach being digested? And will it just stay there until the entire blob is digested, or at some point does it just get passed out of the stomach?
[quote]supabeast wrote:
While we’re on the subject, does anybody know how long casein sits in the stomach being digested? And will it just stay there until the entire blob is digested, or at some point does it just get passed out of the stomach?[/quote]
I believe it’s up to 7 hours to digest casein; it turns chunky like cottage cheese and then slowly gets passed through your digestive tract.
I usually did 30-45g of Casein right before I’d hit the sack. Seemed to work fine for me. In fact, I swear when I first started doing it my muscles would feel fuller and pumped when I woke up.
I use 45-50 g. of casein protein anywhere from right before bed , to 1-1.5 hours before.
Crowbar
The dude I’m working with only is 140lb, and hes going to be taking 2.2g of protein per lb, so I was originally thinking of telling him to take like 70g of it before bed along with some fats before he sleeps.
I don’t know, 70g. right before bed seems like a rather large (and perhaps) excessive dose. However, if he’s not concerned with the calories from the protein and fats, I guess that would ensure an adequate supply of protein throughout the night.
Crowbar
[quote]crowbar46 wrote:
I don’t know, 70g. right before bed seems like a rather large (and perhaps) excessive dose.
Crowbar[/quote]
agreed.
why 2.2 per lb of bw?
Because he is just coming out of a 1.2/lb of bw strength program (basically Rippetoes. I am getting him doing a bb.com workout from there, which doesnt wholly fit with T-Nation’s ideas, but it is super high volume and so we were going to switch to 2.2. So far he hasnt been using casein, I thought it would help with recovery on his new program.
I didn’t see it mentioned but in sprite of common BB dogma, sleep is hardly an anabolic time. In contrast, sleep is our most catabolic time. This catabolism is even worse for people consuming high protein diets.
For this reason I developed the 80g Casein protocol.
Hope that helps.
Thanks I read up about that, I will probably suggest the 80g protocol to him. I am suprised I hadnt heard of it until now. Goes to show there is always something out there you dont know.
With all due respect, David, you mention dogma and then a “protocol.”
Can you please explain how you came up with such a rigid number? Doesn’t the optimal amount of protein depend on body weight AND current body composition (e.g. BF levels) ?