I usually hit the gym at 6.30am for about 1.5 hours, then head back home and have 3 scoops of Huel mixed with 1 scoop of whey protein as my breakfast + post work out meal.
I’m wondering if I should increase my intake in the morning to get the most out of my workout, as I am trying to build more muscle. If so, by how many scoops should I look to increase my morning meals?
In your case, I would, perhaps, look to consume small amount of carbohydrates during the workout (Cermak et al., 2013).
Currently, you are getting 1scoop of whey protein (WP) is about 25g (21g of protein). 3 scoops of Huel contain about 36g of protein. Therefore in your breakfast you are getting about 57g of protein. That is perhaps more than what the body will be able to absorbe easily.
You are getting about 46g of carbs. If you are looking to gain muscle I would recommend you increasing the intake of carbohydrates after your workout. It will help you with recovery and help with the muscle building as protein won’t be used as energy souce. Adding some oats, honey, banana, berries or even some peanut butter for the extra calories if you fancy.
As far as the rest of the days go, you should try to be hitting your macros and being on a caloric surplus of 200+. Make sure you have around 30-40g of protein per meal (reach 1.5g of protein per kg of bodyweight or more); and more than that in carbs.
You can use some tool like bodybuildings calorie calculator to have a rough idea, or MFP.
Without more details is hard to say more. Summing up:
I would not add an extra scoop but raw carbohydrates in the morning meal (and perhaps some small amount during the workout).
You can use Huel throughout the day to reach 30-40g of protein per meal. Distribute your protein intake during the day.
Increase the caloric output for mass gain. Don’t forget about carbs and fats.
Interesting question. While it is true that pea protein (part of Huel blend) does according to some studies promote muscle growth at the same level of whey; it must be said that WP is the golden standard. Most of the studies are performed with WP; and it has been proven again and again to be a fantastic muscle growth supplement. This is partially due to it’s amino acid profile (rich in Leucine, which pea is not) and digestion rate.
I personally would add the whey protein in, because as I said, it adds more of EAA that have been proven to promote muscle growth. However, you will have to make up for the calories lost.
If you are to use Huel as replacement of any other meal, aka not post-workout, I would not bother adding whey. Huel has a good enough a.a. profile.
The only reason why I would cut the whey is to cut one more supplement and safe money. This would also more convenient and should not have any major impact in your growth either (we are mostly talking about optimizing).
I used to do 2 Huel meals a day for 3 to 4 days a week but I’m cutting that to breakfasts only with the occasional lunch here and there, so will be adding bananas and berries to my Huel and WP blend moving forwards!
Thanks for the cracking reply here. One thing to note, and I’m sure you know this but just for anyone else reading the thread, Huel contains pea _and _ rice protein. The combination of which result in a complete amino acid profile. Like you say