Advise on protein supplements please?

Question

I have enjoyed going to the gym for a while now and I've recently started taking some protein powder right after my workouts. I have always generally thought that you take the supplement after the workout to provide your body with the means to repair the muscle. Now I find that alot of people have these protein shakes 3-4 times a day. Is this more beneficial than the way I am doing it or does it make no difference? I imagine once your body has enough protein, its no use over feeding it. Is there any benefit from having it only once after my workout?

Also I take creatine mono-hydrate about an hour before my workout. Is this providing any benefit or should I be taking it more regularly?

Answer 1

I couldn't have put it better than "Yamster" above. It's good to see someone who actually knows what they are talking about for a change. Most people on Yahoo Answers seem to be spamming diet pill sites, etc.

Anyway, rant over. The only thing I will add is make sure you are using a good quality, pure protein powder. Most of the whey protein in stores is full of junk, additives, etc. I use 100% pure whey protein, no additives, etc.  

Answer 2

You mainly need a protein supplement pre and post-workout. You need it pre-workout because you don't want your body to go into a catabolic state and use your muscle mass as fuel for energy during a workout.

And most importantly, you need it post-workout, that is when you need it delivered quickly to your body, since your muscle fibers have been broken down from working out.

The only reason you would need a protein supplement at any other time is if you are not getting at least 20 grams of protein every 3 hours in a snack or meal.  Why? I'm not going to go in-depth, but basically, your body can have a positive, negative, or neutral nitrogen balance.

When it is negative, your muscle mass is being used up as energy, exactly what bodybuilders don't want.  When it is positive, you have nothing to worry about.  Neutral is fine, but positive is what you want.

A negative nitrogen balance can be a result of not getting enough protein (and a complete protein, for that matter) every 3 hours.  Complete proteins include Whey protein, eggs, lean meat, and fish.

Another time you need a protein supplement is at night, when your body is not given protein for a good 6-8 hours.  You should be taking a scoop of Casein to repent for this.  Casein is a slow-digesting protein that will last you for the night.  If you don't have Casein, you should take 4 glasses of milk, or a cup of cottage cheese, since they contain Casein as well.

Best of luck!