Nutrition Questions

Having woken up and not eaten for well over 8 hours, the amino acid pool in your body (the available constituents of proteins) will be greatly diminished. There are two primary ways to replenish your amino acid pool:

1. Break down muscle tissue (as muscle has an abundance of proteins that can be utilised by the body)
2. Consume protein in your diet

Because you ideally wish to avoid breaking down muscle tissue (this will affect your tone, your ability to breakdown fat tissue, strength, fitness etc.), the optimal approach is to consume some fast absorbing protein as soon as you awake in order to replenish this amino acid pool.

When you exercise, you are breaking down plenty of calories and putting a lot of physical stress on your body. Consequently, your body has a heightened requirement for amino acids (derived from proteins) in order to repair itself from this stress. If you were not to consume a protein shake prior to your workout, this would mean that a significantly greater degree of muscle tissue would be broken down.

Now in regards to the consumption of a protein shake prior to your workout versus after your workout, it takes approximately 60-90 minutes for the proteins to be consumed, broken down into amino acids and absorbed into the blood stream. By consuming a protein shake prior to your workout, by the time your workout has completed, the amino acids will be there and ready to repair muscle tissue. If you were to consume it after your workout, not only would you have broken down a more significant degree of muscle before and during your workout, but you would then have to wait an additional 60-90 minutes for muscle repair to occur effectively. Considering that most of the amino acid uptake for recovery occurs within 2 hours of your workout completion, you would not be taking full advantage of your nutrition.

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With the Dymatize ISO-100, I would suggest consuming 1/2 - 1 scoop 10 minutes prior to your workout and 1/2-1 scoop immediately following your workout.  Your serving sizes will vary depending upon your body mass.  You also don't need multiple scoops per meal as you can only digest a certain amount of protein at any one time due to the availability of enzymes within your gut.

Assuming that the intensity of each workout is high, ensure that you are ingesting adequate dextrose

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When looking for a a good protein powder, you need to know exactly what you want that protein powder to do for you.  There is no such thing as the "best" protein powder available, because protein powders will vary in their effectiveness depending upon what you are using it for.

As a general rule of thumb (and I'm going to speak broadly here), it is best to go with a whey based protein powder for consumption prior to and immediately following a workout.  A whey based protein powder high has the highest biological value (or BV), which effectively means that it is utilised by the body to a higher degree than any other protein available.

With whey protein powders, there are two main types.  There is whey protein concentrate and whey protein isolate.  Isolates are processed to a greater degree and consequently are absorbed into the body quicker than concentrates.  Due to the additional processing, whey protein isolate (or WPI) is generally more expensive than whey protein concentrate (or WPC).

We have a few protein powdersother proteins available on the market.  Here's a couple of examples.  Casein protein is absorbed over a seven hour period and thus could be useful for ingestion prior to sleeping.  Soy based proteins, whilst posessing a low biological value, are ideal for many vegetarians.