Some of the newer research is quite interesting. It shows you get gains no matter when you take the protein.But,the most gains come from taking it within 90 minsutes of hard training. It also demonstrates that shakes go through your system very quickly whereas natural proteins,egg milk etc,provide sustained protein for muscle growth.Eggs are particularly good at slowing down absorption so can also slow or reduce glucose peaks. I recognised recently how my lean muscle had been depleting. My diet wasnt strong on the protein front - I need about 90 g per day to remain stable. I have tried protein shakes and creatinine some years ago.Both put my microalbumin up into the 40 mg levels - not good. When I stop it returns to normal, but I think damage is being done though.Overloading the renal tubules with protein can cause plaque formation so is best avaoided. I now have a hardboiled egg in the morning and evening,and supplement with a chicken drumstick after the gym.Seems to work just fine - now leg pressing 120kgs and doing lat pulldowns of 85kg (more than I weigh!!).My microalbumin is <5 mg/dL ie undetectable. No matter what other complications I get,kidney trouble would be an endgame for me :| If you take a protein shake remember - protein burns in a fire of carbs.You needs carbs to assimilate the proteins.
