Types of protein and PWO.

[Catch]

Ok, I have two questions...

First, I usually do my cardio after weights. I've always read/heard that I need my PWO within 15-30 min. My question is... Is my cardio part of my "workout," or are my muscles starving to death for the 30 minutes I'm on the elliptical?

Second, is there any or much benefit to using casein protein over whey? I always use a whey PWO, but was under the impression that casein was much better throughout the day (and especially right before bed) because it digests so slowly. But seriously, that shit is nasty and if I can "get away" with whey all the time, I will most certainly ditch the casein sludge.

Thanks.

[gbrice75]

Ok, I have two questions...

First, I usually do my cardio after weights. I've always read/heard that I need my PWO within 15-30 min.

This is one of the biggest 'broscience' misconceptions.

My question is... Is my cardio part of my "workout," or are my muscles starving to death for the 30 minutes I'm on the elliptical?

You'll be absolutely fine doing 30 minutes on the elliptical. You'd be fine doing an hour, or even 2 (not that you should). The 'magical window' doesn't close after an hour. You're muscles won't be starving to death, this is especially true if you are eating a preworkout meal. If you're really worried, take some BCAA's between your workout and cardio, then you can be worry free.

Second, is there any or much benefit to using casein protein over whey?[/QUOTE]

Sure, each has their benefits and time/place to be used.

I always use a whey PWO, but was under the impression that casein was much better throughout the day (and especially right before bed) because it digests so slowly.

Whey PWO is great due to it's fast absorption rate. I would agree that casein is better throughout the day, but if you don't like it for some reason, look into a protein blend - myofusion, ON's pro complex, etc.

But seriously, that shit is nasty and if I can "get away" with whey all the time, I will most certainly ditch the casein sludge.

What brand are you using? I think ON's casein is about the best i've ever tasted... I could drink it with every meal!

Thanks.[/QUOTE]

[baseline_9]

After doing some reading into PWO nutrition and protein absorption I would say a mix of protein sources with different absorption rates is possibly optimal (please dont ask for me to quote articles as i often dont save them.... I know that Swifto is good at pulling up artices and maybe he will chime in on this one)

Whey, Casein, Egg Whites, Chicken, White Fish

These IMO are all good choices PWO

Obviously for your convinence it may be best to simply mix whey and casein in a 2:1 ratio for your PWO meal

Another factor to take into consideration is your Post PWO meal.... When is it, how soon after, what do you eat....

[Catch]

Wow. Great responses. Thanks for the input.

I usually get whatever GNC trash is on sale or BOGO half off. The whey is fine, but the casein is miserable. And I've tried every flavor. The worst part is that it takes a whole shaker to dissolve one scoop (25g), and even then it's clunky and slimy. Lol. Appetizing, right? I'll look into the brands you suggested as I do like the idea that my body is being fed with slow digesting protein for up to 5 hours. At the very least, I'll try mixing the whey and casein.

My PPWO is usually my dinner. I'm not great with macros, but it's clean and usually between 1 and 2 hours after my PWO. Examples would be grilled chix breast, brown rice and a big serving of veggies. Last night was salmon burgers on whole wheat buns and baked sweet potato fries.

Couple hours after that and I'm choking down a casein shake before bed.

[joshh]

you could try this..

1 scoop casein, 1/2 cup of water (just enough so it's thick but not watery) and microwave for 1 minute. Sort of turns out like a thick warm pudding.