Going to make a couple of changes here I think as I'm changing my Protein sources a little for variation so looking for any thoughts.

Currently it looks quite basic:

Breakfast - 60g Whey/Isolate mix in water with Greens and Hims, 1/2 cup Oats in half milk/water about 15 mins later. Sometimes I've added in some eggs with Spinach on top or had smoothie or home made oat cookies instead of strsight oats. I always add in some Fish Oils and other supplements.

Pre Bed - 60g Whey/Isolate mix in water with Greens and Omega 3-6-9 Oil. Not ideal but I've found that fast or slow Protein source seems to make little difference to me pre bed and that the lower Insulin Response over Caesin or Cottage Cheese may have more benefit.

Change to:

Breakfast - 40g Hemp Protein in water with Greens and Hims and 3 Scrambled Eggs with Spinach. Oats, smoothie or whatever 15 mins after with Fish Oils etc. The other option maybe to add Hemp to a smoothie if I do one. Only possible issue is slow rate of absorption with Hemp and Eggs so could potentially add in say 5g PeptoPro or 10g Whey/Isolate if it is an issue.

Pre Bed - 40g Hemp Protein in water with Greens, Omega 3-6-9 Oil and a few big spoonfulls of cottage Cheese. Or Hemp Protein/Whey/Isolate mix. Or keep what I currently have as I don't want to go through lots of Hemp due to it's cost and start to raise Insulin Levels too high. The other thought was perhaps a Milk & Whey mix with maybe adding in Egg White or Whole Egg Powder.

Not far from me mate

Couple of eggs scrambled (or raw), little whey, oats with fruit and honey


Bed - depending on how late my main post workout meal was if i trained late...

50g chicken with two runny poached eggs on top, 1 scoop whey

Im going to take that wee tip on the spinnach with the eggs.

Fish oils and been taking some garlic supplement aswell. was going cheap

I'm very basic:

On waking:

BSD Milk & Whey - 40g
Toast & Marmite
EFA's


Pre Bed:

Hard Cheese
EFA's

Alex wrote:Change to:

Breakfast - 40g Hemp Protein in water with Greens and Hims and 3 Scrambled Eggs with Spinach. Oats, smoothie or whatever 15 mins after with Fish Oils etc. The other option maybe to add Hemp to a smoothie if I do one. Only possible issue is slow rate of absorption with Hemp and Eggs so could potentially add in say 5g PeptoPro or 10g Whey/Isolate if it is an issue.

Pre Bed - 40g Hemp Protein in water with Greens, Omega 3-6-9 Oil and a few big spoonfulls of cottage Cheese. Or Hemp Protein/Whey/Isolate mix. Or keep what I currently have as I don't want to go through lots of Hemp due to it's cost and start to raise Insulin Levels too high. The other thought was perhaps a Milk & Whey mix with maybe adding in Egg White or Whole Egg Powder.

Like the look of this very much.

My take on breakfast is that I really want to start the day off with a load of essential nutrients - and protein is vital. I have difficulty eating big immediately on waking but do have the luxury of time in the mornings at the moment so can stagger my morning eating over a couple of hours.

Have been a bit slack in the last week or so as the flu has stopped me going shopping properly but I normally go for the following (and have felt much better generally since following this plan):

Immediately on waking - 30g BSD whey in goats milk

20-30 mins later - mixed fresh fruit salad, local honey, greek yoghurt
two eggs - boiled, fried, scrambled or poached with a little green salad & one slice of wholemeal toast
cup of green tea

30-60 mins later - 30g oats/granola, handful of mixed nuts, seeds, rasins
greens drink
swig of hemp oil
fish oils

Would like to try swapping hemp for the whey at this time, and also want to add a decent zinc and magnesium supplement and maybe go back to a 10g glutamine drink... if adding the zn/mg supp and glutamine would take them on waking half an hour before the milky protein drink to avoid mineral absorption issues... although if was switching to hemp protein also would probably take with water rather than milk so not worry too much about this.

Pre bed is one that i don't have a set routine for atm. Generally I just try to make up for anything i think i missed out on during the day and use whatever is around - if i was low on protein then some cold cuts of meat, if low on carbs then beans on toast, if low on good fats then more hemp oil and extra fish oil caps. Possibly should organise this better though.

Mine is something like:

Morning:
On waking: 1/2 tsp him salts, lemon juice, 1tsp sodium bicarb in water

Then:
Wheat grass drink
1/2 grapefruit
75g oats cooked in water, 2 tsp cinnamon, 1 tsp honey OR sprouted rye bread with almond or pumpkin seed butter
1 egg + 40g WPC
1 dsp hemp oil
2g fish oil

Evening at the moment is just Greens drink + MPC + cinnamon + EFAs. I think this could do with improving. May actually just go with BCAAs, EAAs and greens or something similar.

Det, with regards to Zinc and Magnesium I'm taking 30mg Zinc with breakfast and 30mg Zinc with my next meal. I've stopped supplementing with Magnesium now as my Spinach intake is that much higher and to be honest I've felt no difference since I stopped supplementing.

Hemp is great for the evening due to it's fibre and thus slower digestion rates. However, by simply adding a teaspoon of psyllium husks into other protein powders, you'll slow it's absorption due to the crazy amount of fibre in it.

How do you find it in the morning Scott as I think you use it there as well? Have you found it's slow release an issue at this time?

Nope, not a problem at all.

I'm not as concerned as I used to be with all this fast-acting vs slow-acting protein. Sure, there are times when it's going to be preferable to not eat a heavy or very slow digesting food... but animal protein is slow digestion (esp meat) and I don't really eat much any more.

I'm not even using EAAs & BCCAs any more. Haven't for about 3 months now.

Fair enough.

Alex wrote:Det, with regards to Zinc and Magnesium I'm taking 30mg Zinc with breakfast and 30mg Zinc with my next meal. I've stopped supplementing with Magnesium now as my Spinach intake is that much higher and to be honest I've felt no difference since I stopped supplementing.

I keep changing my mind on magnesium. The rda (for what rdas are worth) for someone my age is 420mg but athletes (particularly endurance athletes) are considered to need almost double this due to loss through sweat and in the process of energy liberating reactions. Having said all this, I do estimate that I get a lot from diet... am spinach eater too (is my favourite green) and with the added nuts, seeds and with the other foods I eat I think I might well be getting enough... certainly more than the 420mg per day. Would be interested to see if there is any notable change if directly supplementing with it.

Zinc I'm fairly certain I would benefit from, even though the rda is small (and possibly set too low anyway).

health4ni wrote:Nope, not a problem at all.

I'm not as concerned as I used to be with all this fast-acting vs slow-acting protein. Sure, there are times when it's going to be preferable to not eat a heavy or very slow digesting food... but animal protein is slow digestion (esp meat) and I don't really eat much any more.

I'm not even using EAAs & BCCAs any more. Haven't for about 3 months now.

Unless you've used peptopro you never realy used a fast protein, that includes amino's.

ok.