Nighttime Protein Shake

King Creatine · 05-09-2008, 12:10 AM

I need an economical, effective night time protein shake recipe, STAT!

I've been taking Muscle Milk (it has its flaws, I know) but it's getting too expensive for my budget. I need a shake that will help build/maintain lean mass AND help with recuperation.

What should it consist of?
whey?
Casein?
Fish oil?
Flax?
supplement x?
NOX3GC

What kind of protein/carbohydrate/fat ratio should it have?

King Creatine · 05-09-2008, 12:32 AM

Quote:

Originally Posted by King Creatine

I need an economical, effective night time protein shake recipe, STAT!

I've been taking Muscle Milk (it has its flaws, I know) but it's getting too expensive for my budget. I need a shake that will help build/maintain lean mass AND help with recuperation.

What should it consist of?
whey?
Casein?
Fish oil?
Flax?
supplement x?
NOX3GC

What kind of protein/carbohydrate/fat ratio should it have?

ttt please

**ronin0352** · 05-09-2008, 01:04 AM

I just take cottage cheese & yogurt before bed. Lots of people on here swear by it. Also, if Muscle Milk is getting too expensive for your budget, why don't you try True Protein | High Quality Nutrition and Protein Supplements

andrewbc · 05-09-2008, 01:05 AM

blueberries, cottage cheese (1 cup), milk, stevia leaf (if desired)
blend and enjoy (1 hour before bed)

5mg glutamine, zma and melatonin an hour later

your evening protein source should be cassein

Loomy · 05-09-2008, 12:39 PM

Quote:

Originally Posted by King Creatine

I need an economical, effective night time protein shake recipe, STAT!

I've been taking Muscle Milk (it has its flaws, I know) but it's getting too expensive for my budget. I need a shake that will help build/maintain lean mass AND help with recuperation.

What should it consist of?
whey?
Casein?
Fish oil?
Flax?
supplement x?
NOX3GC

What kind of protein/carbohydrate/fat ratio should it have?

half the stuff you listed isnt even protein... are you looking for a flax supplement or a protein supplement!

see, this is so easy it hurts. buy bulk casein, like NOW calcium caseinate or something with flavor if you like that instead. mix a scoop into skim milk. drink.

Monger · 05-09-2008, 12:48 PM

Quote:

Originally Posted by King Creatine

supplement x

That's what I use.

David Barr · 05-09-2008, 12:48 PM

I'm not a fan of milk at night due to the insulin spike, but as others have mentioned there are plenty of cheap casein alternatives to MM. Fish oil caps are a great addition, but that strictly temporally speaking (not physically -that would just be gross).

Cottage cheese works well for most, but the sodium kills me during a time of natural dehydration (ie sleep).

viel cazzo · 05-09-2008, 01:03 PM

Ok I was always told (Probably incorrectly) that cottage cheese is fatty. I see low fat Cottage cheese and I presume that is what most of you guys are eatting?

Also if I'm trying to loose weight it's still ok to eat that an hour before bed? I read the reciepe of Cottage ceehese and instand pudding mix (No fat no sugar kind) and I have heard it tastes great and calms the sweet tooth.

Any advice is appreciated.

Vedic · 05-09-2008, 01:05 PM

This is what I was told on Milk and insulin response from someone that I respect very much. I think you may be off a little Dave.

"Most of time it is correlated but many items that have a high fat content that are very low on the GI have significant amounts of insulin release. Such items as Cottage cheese, Whole Milk, Eggs, Meats etc....have a much larger release of insulin even though their response is almost nil.

Milks effects on the response and release is relatively low when its skim milk. There was a study that showed some type of milk had higher insulin responses than what the GI was showing but the type of milk used was a Sedish brand with had virtually no response and the findings showed it has a low-mod response. This is due to the amino acid content but overall the response was still low-mod.

It creates a larger release (amount) not an increased spike (response). As to why I don't know. Its fairly a new dicovery over the last couple years."

I don't use milk at all so its neither here nor there for me, but I am backing Kims stance on the insulin.

joshetc · 05-09-2008, 01:05 PM

Quote:

Originally Posted by andrewbc

blueberries, cottage cheese (1 cup), milk, stevia leaf (if desired)
blend and enjoy (1 hour before bed)

5mg glutamine, zma and melatonin an hour later

your evening protein source should be cassein

5mg of glutamine and ZMA is next to nothing.. There is more glutamine in a half of an ounce of your cottage cheese.