How and when to consume a protein shake properly?
I was just reading this question about drinking water during/after meals.
And one of the answerers, Greg, made a comment that drinking enough water can cause the plug at the bottom of the stomach to open. Which essentially explains why taking pills on an empty stomach works the way it does.
My question has to do with ISO Whey Protein, which is supposed to be refined for quick absorption. I drink 60 grams of the protein powder mixed with milk. So if I drink this on an empty stomach it will go right into the intestines correct as it will force the plug at the bottom of the stomach to open.
So the question is: Should I be drinking this protein drink on an empty stomach and should I sip it or is downing it in a few gulps okay? I usually drink it first thing in the morning mixed with creatine?
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A few thoughts come to mind:
Your body simply can't use 60g of protein at one time. Generally, around 5-10g per hour is all the body can process.
The rest goes to various places... 1) converted to fat cells, 2) used by the body for energy (which is not really a good thing as protein is supposed to repair the body, not fuel it) or 3) excreted as waste.
Your stomach is designed to process anything you put in your mouth so that the nutrients can be absorbed by the intestines as efficiently as possible. I don't know that I'd be interested in bypassing that process as it would mean I'm not getting as much out of what I eat.
Best bet is to eat multiple times a day and include small portions of protein (10-20g) in each meal. If you want to drink your protein, go right ahead, but understand that you are wasting a good portion of those 60g as urine.
I agree that the 60 gram shake is a little excessive, but I would argue that a 40g shake is an appropriate serving size depending on your body composition and activity level.
As for the timing of your meal, I'd say you could benefit more from this shake if you had it immediately after training instead of first thing in the morning.
The only reason I do not suggest the shake first thing in the morning is that ideally you'd have a slower absorbing protein and carbohydrates in the morning. Many people drink protein shakes first thing in the morning, and do perfectly fine. It is a better choice than skipping breakfast.
You definitely want to drink plenty of water with any whey protein. The concentration of protein can be pretty tough on your kidneys, so you want to dilute the concentration to help out. Excessive consumption of whey protein w/o enough water can lead to kidney stones.
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