Good day, Mr. Jelinek,
I would like to ask about protein supplementation for ectomorphs to gain muscle. I have read that it is advisable to take whey protein upon waking (to combat catabolism during the overnight fast) and then casein protein before bed, due to its slow digestion and thus ensuring a sufficient supply of amino acids during the overnight fast. Is this an appropriate approach?
Thank you very much.
This approach is typically presented for strength sports at performance and elite levels. For an amateur athlete, it seems not only unnecessary but often counterproductive to use proteins, because even when trying to gain muscle mass, there is absolutely no problem ensuring a sufficient intake of proteins through a regular diet (at least up to a level of 2 g per 1 kg of body weight, which is more than sufficient). It often happens in practice that the use of protein concentrates leads to protein overdosing, which unnecessarily burdens the liver and kidneys; be cautious of these practices promoted by the fitness scene.
Themes: Supplementation Ectomorph
Questions answered by
Mgr. Martin Jelinek
Lecturer and author of the educational system
Nutrition educator, lecturer, and author of the educational system and the ZOF learning application.
Mgr. Martin Jelínek has been systematically involved in nutrition education since 1999. He is the founder of ATAC, the educational company behind NutriCourses, and the author of an educational system focused on nutrition, healthy lifestyle, and the practical application of nutrition knowledge.
He graduated from the Faculty of Science at Masaryk University in Brno. Throughout his professional career, he has combined nutrition, education, and the practical application of acquired knowledge. His educational system also includes the ZOF (Zone of Optimal Functioning) learning application, where students turn theory into practical work with meal plans.
In 2007, he launched the first intake of a six-month course focused on the education of nutrition advisors. Over time, this course became the foundation for the further development of the educational system and a range of specialised courses.