Protein Shakes

[3 Justin 3]

1200 calories is nothing, a girl in my highschool only ate rice cakes and drank water and she was damn fine.

[GreenLantern]

It all starts with diet, protein shakes are advertised as magical elixiris that will buff you up on their own. Use them as a supplement for your diet, 4-6 smaller meals with 20-30g of protein per is a great target to start at. This can come from a variety of sources.

I was 155 when I started working out years ago and I am hovering around 195-200 now.. and I never saw significant gains until I adjusted my diet.

[Yamer]

Originally Posted by robocop

what's really concerning is that you eat so many empty calories. that's why I hate calorie counting, so many of them that you listed bring so little nutritional value that the whole idea is completely irrelevant, stovetop stuffing for christs sake.... it's not that hard to not eat it, go buy some whole grain pasta and some broccoli instead and when your family serves up something ridiculously unhealthy just don't eat it. I say stop focusing on this calorie nonsense and focus way more on decently portioned meals that provide significant nutritional value. Not that the quantity of calories isn't important, but the whole situation seems setup for you to fail. The (lack of) nutrition in the food you're eating is going to leave you so drained of energy that the workouts will be a waste of time.

If you want to get healthy and fit you have to live the lifestyle of a healthy fit person, this isn't rocket science and it shouldn't be so hard. All it takes is hard work, logic and discipline. If I were your trainer I'd throw out your scale and get you eating healthy, you are greatly underestimating the impact proper nutrition has on you both mentally and physically.

It doesn't seem like you are reading my posts all too carefully. Thanks for your 'help' anyway.

I'm going to extricate myself from this thread, it should be about protein shakes anyhow.

[Pinner]

Before you run away, what is your BMR from the calculator I linked ?

[Yamer]

Originally Posted by Pinner

Before you run away, what is your BMR from the calculator I linked ?

Just for you :

I think it was 2362 (EDIT: confirmed). Now, if I understand that correctly, that is just to keep you alive without activity. So with normal everyday activity in a sedentary lifestyle, and working out, is 3200 that far off for total consumption?

[TheSutterDynasty]

Originally Posted by Yamer

Just for you :

I think it was 2362 (EDIT: confirmed). Now, if I understand that correctly, that is just to keep you alive without activity. So with normal everyday activity in a sedentary lifestyle, and working out, is 3200 that far off for total consumption?

Basal metabolic rate is the amount of calories you burn in a day at your given height/weight without any activity. So if you wanted to maintain your weight you would eat around 2362 calories a day.

There are also equations that take a very general amount of activity into account but it's best to take a couple of hundred calories off your BMR for caloric intake and then exercise to begin weight loss.

Note that BMR does not take into account the higher resting metabolic activity/demands of muscle.

[TheSutterDynasty]

Originally Posted by robocop

It's best to keep the meals fairly small and have healthy snacks thrown in throughout the day because it speeds up your metabolism, (e.g a banana an hour after breakfast and some vegetables an hour or two after lunch). I wish you luck on your future goals.

Good post. I just wanted to clarify that keeping your stomach full is a mental trick to avoid binging later on, rather than something that speeds up metabolism. Really the only thing that can speed up metabolism is exercise, nearly all of the tricks and supplements you hear about are false. When you lose weight your body does all it can to get back up to the 'set point' it was at prior, and there's little you can do to avoid the slower metabolism.

[robocop]

Originally Posted by Yamer

It doesn't seem like you are reading my posts all too carefully. Thanks for your 'help' anyway.

I'm going to extricate myself from this thread, it should be about protein shakes anyhow.

I read your posts very carefully and have been around people with your mindset a lot. I am not trying to insult you or negate your efforts, I can just tell you are getting a lot of bad advice and your focus is on the wrong things. Saying you want to be healthy and actually living it by making informed decisions are very very different things. And this is mostly a product of societies view on quick fixes, all the diets and exercises programs are crap so it has created a society of disinformation based on impatience and instant gratification. I'm not saying this is how you live but it's just hard to know the right way to do things when everyone gives you crappy advice. So I'm just trying to impress upon you the mindset of someone who knows how to live a healthy lifestyle, might seem weird because I'm some random person on the internet but I am passionate about this and whenever I see someone trying to improve their life I can't not help.

[TheSutterDynasty]

Originally Posted by robocop

I read your posts very carefully and have been around people with your mindset a lot. I am not trying to insult you or negate your efforts, I can just tell you are getting a lot of bad advice and your focus is on the wrong things. Saying you want to be healthy and actually living it by making informed decisions are very very different things. And this is mostly a product of societies view on quick fixes, all the diets and exercises programs are crap so it has created a society of disinformation based on impatience and instant gratification. I'm not saying this is how you live but it's just hard to know the right way to do things when everyone gives you crappy advice. So I'm just trying to impress upon you the mindset of someone who knows how to live a healthy lifestyle, might seem weird because I'm some random person on the internet but I am passionate about this and whenever I see someone trying to improve their life I can't not help.

You have to understand that while society's "quick fixes" and easy way outs to live healthy are all crap, forcing health down someone's throat and nagging at them all to hell won't make them start making good decisions.

Health is about knowledge, and self-commitment. You not only need to learn about good choices, but you need to be willing to do them. I know many doctors who smoke.

[Azure]

Originally Posted by Yamer

Either way, I don't need the extra 110 calories.

There are a lot of good things in milk that help you recover after a workout.

[Azure]

Besides the 3:1 ratio in carbs/protein as was mentioned earlier, I meant.

Protein shakes are meant to supplement. I'm to the point where I only use them when I miss a meal, and need to get something in real quick, or when I have a meal where I know I'm lacking protein.

Other than that I don't touch them much.

[robocop]

Originally Posted by TheSutterDynasty

You have to understand that while society's "quick fixes" and easy way outs to live healthy are all crap, forcing health down someone's throat and nagging at them all to hell won't make them start making good decisions.

Health is about knowledge, and self-commitment. You not only need to learn about good choices, but you need to be willing to do them. I know many doctors who smoke.

agreed 100%, the only problem is I have such a limited amount of information on this guy. I know he isn't focusing on proper nutrition, he is overweight and he wants to lose the weight. There is only so much I can get across in a paragraph without going into exact routines and programs. The other way is to let him keep focusing on counting calories while neglecting nutrition which is completely backasswards.

[TheSutterDynasty]

Originally Posted by Azure

Besides the 3:1 ratio in carbs/protein as was mentioned earlier, I meant.

Protein shakes are meant to supplement. I'm to the point where I only use them when I miss a meal, and need to get something in real quick, or when I have a meal where I know I'm lacking protein.

Other than that I don't touch them much.

Honestly, even if you're doing a lot of resistance training, you probably won't even notice any difference if you ate say 1.2 g of protein per kg of body weight compared to 1.5g of protein per kg of body weight or higher.

For the longest time I felt protein supplements were entirely unnecessary, until my nutrition professor (a registered dietitian who has published many high impact papers) suggested that athletes' needs were as high as 1.8g of protein per kg of body weight. After that I did some research and read a lot of papers on the topic and it seems half of the experts recommended high amounts (1.8g/kg), while the other half recommend moderate amounts (~1.2 g/kg) for people performing a lot of resistance training.

So my recommendation is if you aren't obsessive about meeting protein needs, save your money. Eating lean meats (as you should be anyway) is a good way to boost protein intake while at the same time dramatically reducing calories.

[blankall]

Originally Posted by TheSutterDynasty

Honestly, even if you're doing a lot of resistance training, you probably won't even notice any difference if you ate say 1.2 g of protein per kg of body weight compared to 1.5g of protein per kg of body weight or higher.

For the longest time I felt protein supplements were entirely unnecessary, until my nutrition professor (a registered dietitian who has published many high impact papers) suggested that athletes' needs were as high as 1.8g of protein per kg of body weight. After that I did some research and read a lot of papers on the topic and it seems half of the experts recommended high amounts (1.8g/kg), while the other half recommend moderate amounts (~1.2 g/kg) for people performing a lot of resistance training.

So my recommendation is if you aren't obsessive about meeting protein needs, save your money. Eating lean meats (as you should be anyway) is a good way to boost protein intake while at the same time dramatically reducing calories.

I'm using a lot of protein supplements right now. Although I think lean meats are ideal, they're not always practical.

It's difficult for me to eat lean meat throughout the day. I find it important to have a constant supply of protein, as opposed to one large proteing meal. I do all my cooking. I can pre-cook a bunch of chicken breats, but pre-cooked chicken breast is...well kind of gross.

Secondly, protein shakes are a very cheap source of protein. You can get 30 grams of protein for under $1.00. Throw in some frozen fruit and plain yogourt and you have a great tasting meal/snack for under $2.00. The cost of a chicken breast is considerably more.

[Yamer]

Originally Posted by robocop

agreed 100%, the only problem is I have such a limited amount of information on this guy. I know he isn't focusing on proper nutrition, he is overweight and he wants to lose the weight. There is only so much I can get across in a paragraph without going into exact routines and programs. The other way is to let him keep focusing on counting calories while neglecting nutrition which is completely backasswards.

I'll contradict myself by popping in one last time.

You are misinterpreting my efforts by basing everything I am doing on one day when I was out of the house at a family function. I fully regret posting yesterdays meals as an example, as it earned me a lecture I did not require.

Moving on.

[robocop]

Originally Posted by Yamer

I'll contradict myself by popping in one last time.

You are misinterpreting my efforts by basing everything I am doing on one day when I was out of the house at a family function. I fully regret posting yesterdays meals as an example, as it earned me a lecture I did not require.

Moving on.

okay man, no harm done. Good luck!

[TheSutterDynasty]

Originally Posted by blankall

I'm using a lot of protein supplements right now. Although I think lean meats are ideal, they're not always practical.

It's difficult for me to eat lean meat throughout the day. I find it important to have a constant supply of protein, as opposed to one large proteing meal. I do all my cooking. I can pre-cook a bunch of chicken breats, but pre-cooked chicken breast is...well kind of gross.

Secondly, protein shakes are a very cheap source of protein. You can get 30 grams of protein for under $1.00. Throw in some frozen fruit and plain yogourt and you have a great tasting meal/snack for under $2.00. The cost of a chicken breast is considerably more.

No doubt protein powder has its uses. Keep in mind that most people who decide to start exercise simply go out and purchase a protein supplement and take 1 - 2 scoops a day without knowing their protein needs or how much they consume. For those people I would not recommend a supplement.

Also, I'm not sure where this constant supply of protein misconception came from, but it's not true. Just like your essential amino acid intake, general protein intake should be looked at on a day-to-day basis, not hour-to-hour or whatever. You don't need a constant supply of protein provided that you are meeting your requirements throughout the day. You don't urinate out excess protein from a large meal, it's all utilized or stored to utilize later.

And protein powder should not be used as a meal replacement. There are a lot more things in chicken than just protein.

A good alternative to protein powder is as simple as a glass of skim milk: 90 calories, 9g of protein, vitamin D, and calcium. That's another negative of taking in too much protein. You should have at least a 10:1 calcium(mg) to protein (g) ratio. For example, 1000mg of calcium for every 100g protein.

[Mean Mr. Mustard]

Originally Posted by Yamer

It doesn't seem like you are reading my posts all too carefully. Thanks for your 'help' anyway.

I'm going to extricate myself from this thread, it should be about protein shakes anyhow.

He is right, you are training yourself into a trip to the emergency department with god knows what with a diet like the one you described. I understand that your family eats a certain way and it is likely easier to just remarkably cut back on your own diet that have them change theirs. But whichever dietician recommended that as a diet for you should be fired before he kills someone. Half of what you listed was empty calories.

I really commend the fact that you are losing the weight, but you are doing it at a huge cost to your overall health if that is your diet. You are going to work yourself into disease fast. At the very least get yourself a good multi-vitamin package because there is nothing in a lot of your diet.

[Yamer]

Originally Posted by Mean Mr. Mustard

He is right, you are training yourself into a trip to the emergency department with god knows what with a diet like the one you described. I understand that your family eats a certain way and it is likely easier to just remarkably cut back on your own diet that have them change theirs. But whichever dietician recommended that as a diet for you should be fired before he kills someone. Half of what you listed was empty calories.

I really commend the fact that you are losing the weight, but you are doing it at a huge cost to your overall health if that is your diet. You are going to work yourself into disease fast. At the very least get yourself a good multi-vitamin package because there is nothing in a lot of your diet.

I've been using one for years.

Now I really regret using a single day at a family function as any sort of example.

Let's get back on topic, shall we?

EDIT: I've also scheduled a follow up with my physician, and another consult with the dietitian about caloric intake (which I am only using as a loose guideline).

[BEANZ]

I have been working out every morning for about 3 months and am actually in the market for a drink that I can have right after working out. Typically I head straight to the office after my workout and have a snack which is either steel cut oats or a bowl of yogurt with pomagranate seeds. But I find that I am usually not hungry so am almost forcing myself to eat and to be honest I would sooner enjoy my snack later in the day.

I am not looking to bulk up, just want a good recovery drink that will help with muscle development and get some additional protien. As a newbie to the gym I have never taken a drink of this nature so any advice would be great. Please also include cost as I cannot see myself taking a drink that is several bucks per use.

Thanks in advance!