File :-(, x, )
OP !!iX045eP7nWi
So /fit/ I just started my weight lifting course in school.
We will be working out 4 days a week, and I will probably lift at home on the weekends and over breaks.
Should I be changing my diet any, or using any protein shakes/supplements before or after my workouts?
Will not taking these things harm my muscles or anything?
>> Anonymous
How Do I Use It?

Whey protein is great for protein shakes first thing in the morning, as well as before and after training. Casein is great for meal replacements and before bed feedings.An average of 30g is used at a time, with up to 80g used before sleep. There are more advanced methods of using whey, such as Protein Pulse Feeding, but this is a good start.

Does It Hurt My Kidneys/Liver?

High protein intakes may cause kidney stress in ~10% of people who use them. This specific group of people may have undiagnosed asymptomatic renal dysfunction. For people with healthy kidneys, high protein diets do not appear to cause undue liver or kidney stress.

For more information check out Whey Protein FAQs.

Bonus: Fast Carbohydrates

These nutrients are used in conjunction with protein, especially during or shortly after training. Examples include, glucose, maltodextrin, and WMS. A 1:1 ratio of carbs to protein is common after lifting, while a more cardiovascular activity would necessitate a 2:1 ratio.
>> Anonymous
>>294412
>>294413
sauce:
http://www.raisethebarr.net/index.php?/SherDog-Top-3-Core-Supplements/All-Pages.html
>> Anonymous
>>294412
>>294413
So using whey/casein is not NECESSARY for working out, but it optimizes your muscle growth?
OP here, I forgot the pw i used for my tripcode.
>> Father Dagon !!BULP6xZVI3F
>>294435
Tripcodes are for fags.
>> Anonymous
>>294435
of course its not necessary, but its cheap and proven to be effective, so there's really no reason not to take it. whey PWO much moreso than casein as a meal replacement/pre-bedtime.
>> Anonymous
>>294445
How cheap is cheap?
I see some Whey/Protien powders for 40-60 bucks for a bottle.
>> Anonymous
>>294450
The average 50$ tub has 5 pounds , or roughly 75 servings. Each serving is usually around 30G of protein

So that's under a dollar for 30G of protein. The closest alternative for that much protein is fish or eggs, but it's cheaper then either. Thus making it the cheapest source of protein.
>> Anonymous
>>294450
well body fortress is like 15 bucks for 2 pounds at walmart. but that is mainly whey concentrate which is the lowest grade of whey.

the highest grade(also the worst tasting) is hydrolyzed whey isolate and you can get it from allthewhey.com for 24 dollars for 2 pounds.

though honestly, the results between the two may be negligible.
>> sasuke
>>294470
Almost accurate. 75 servings of 5lbs means each serving is 30lbs. Regular quality protein is usually 70-80% protein by weight. Mine has 23g per 30g.
>> Anonymous
>>294470
Is there any brand of supplement that you would recommend?
Or one that's a good balance between cost and performance?
>> Anonymous
>>294480
Optimum Nutrition

hope you don't mind buying online. cuz gnc is usually way overpriced. like 35-40 dollars

i use www.dpsnutrition.com
its like 20 bucks there for 2 pounds
>> Anonymous
>>294483
Does that stuff taste good?
>> Anonymous
>>294483
Does that stuff taste good?
Also, how long does 2 pounds last you?
>> Anonymous
>>294517
i've only tried the vanilla, rocky road, and cookies and cream.
they've all tasted very good but i got tired of the rocky road before i finished it.

if you work out 3 days a week, it'll last a little over 2 months at a one scoop serving.
>> Anonymous
vitacost.com

search for Optimum Nutrition Pro complex