Protein Powder Questions

arnold824

I've decided to follow a body building routine (http://www.muscleandfitness.com/workouts/workout-routines/complete-mf-beginners-training-guide-0) and while reading the comments people said that people should consume enough protein so it could help grow and repair muscles. I decided to dig a bit deeper and read about protein for at least 10-12 hours and came to the realization that I've been consuming a very low amount of protein my entire life!

Now while I'm on my diet, I've decided to try on Protein Powders (I haven't bought one but I got my eyes on the ON Gold Protein Powder based on its reviews and overall description)

I'm 6'9(ft) 210(lbs) and I consume about 30-40+ grams of protein from my breakfast/lunch/dinner.

I just have a couple of questions to ask regarding Protein Powders:
1. Do you only take them on the day you workout or every day?
2. What do they mean that I have to take 3-4 times? (after waking up, before routine, after routine, before sleeping) Do I make 1 serving of protein powder (around 23g of protein) and drink 1/4 each time? or Do I make 4 servings of protein powder (around 92g of protein)
3. To people who use protein powders, how long does your 5lbs supply last? (I'm not talking about the expiration, I'm talking about how long before you consume all of it) 1 month or 2 months?
4. Any Protein Powders you want to suggest?

I think that's all of it for now, I'll try editing or commenting if I have another question. Thanks.

peachyfuzzle

As long as you're hitting your daily requirement, you should be good. There are likely benefits to getting some protein in sometime soon after a workout, but it is largely "broscience." What really matters is that you get the daily recommended allotment.

I generally use them to either replace meals where I know I'd be eating a ton more calories, or to fill out protein macros for the day. On the three days per week I'm at the gym, I'll sip on a whey shake on the ride home, and then eat a meal high in protein.

When they're talking about taking it 3-4 times, they mean to take 1 serving 3 - 4 times per day.

I have 1 - 2 casein shakes per day usually right after waking up, and right before bed if I have a second one, and a 2lb supply will last me 2 - 3 weeks. Your container should tell you how many servings it holds, so all you'd have to do is calculate that into days. 26 servings in my 2lb container at 4 servings per day would be 6.5 days.

You can use any of the powders. I use ON because it tastes best, and I can afford it.

dlvuyovich

Since it looks like you already figured out how much protein you need per day, dividing it up really is up to you. I would recommend getting the bulk of your protein through real food; lean beef and chicken, beans, eggs, tuna, etc. throughout the day.

Find a 'clean' protein powder (I use Beverly International's UMP and during competition prep I switch to Isopure no-carb). But that is personal preference. Although it is easy to depend on making a quick shake or a protein bar for convenience, I again, recommend real food and using your powders as a supplement.

My normal routine is to save my protein shakes for post-workout or as a meal replacement when I travel. I carry the dry protein in my shake bottle/reserve container and mix with water when its time. I may have another shake at bed time if I can't sleep b/c my body is asking for more.

There are different types of protein (whey, casein, etc) out there as well. Research on that as there are differences with how your digestive system will handle them. Speaking of digestion, since I have been taking digestive enzymes, my body has been much happier w/ me because it is hard for your system to digest as much protein as we 'need'. Eating your veggies helps too.

And please, don't forget to drink lots of water!

Most packaging will tell you how many scoops are in the container so you can figure out how long it lasts depending on how many scoops you need per day.

Hope this helps.

jaquelynny

1. Do you only take them on the day you workout or every day?
i take them as part of my daily diet plan, i eat 6 meals a day and i drink it at meal 2 and meal 6, usually one of those is near workout time

2. What do they mean that I have to take 3-4 times? (after waking up, before routine, after routine, before sleeping) Do I make 1 serving of protein powder (around 23g of protein) and drink 1/4 each time? or Do I make 4 servings of protein powder (around 92g of protein)
whose they? take the servings you need for yourself, a serving of protein is usually one scoop about 130 cals 20-25 g of protein
take a serving or 4 it depends on you, i wouldn't take it completely in place of food tho, it should be a supplement to your diet and a convenient source of nutrition at best

3. To people who use protein powders, how long does your 5lbs supply last? (I'm not talking about the expiration, I'm talking about how long before you consume all of it) 1 month or 2 months?
5 pounds is usually about 60 servings give or take so if one scoop is a serving and i use 2 servings a day it will last me about a month give or take
4. Any Protein Powders you want to suggest?
i like truiten, cellucor, muscle pharm and dymatize

FitFitzy331

My personal experience, I've enjoyed HIT Core Evolution and Cellucor protein, Cellucor is creamier but both are low carb, high protein so since I'm still trying to lose weight I look for the lower calorie protein options. I vary with my protein powder consumption. Recently I've been mixing it with my pre-work out snack with greek yogurt, sometimes I'll use it as a post work out shake. I prefer whey protein to casein because its fast acting and better for pre or post work out consumption. I don't like casein because its slow acting and I prefer to eat real food most of the time and only have shakes every once and a while. I've also added the protein powder (mixed with milk of some kind first) to my iced coffee for a delicious flavored caffeinated beverage.
I don't know what this "3-4 times" question is that you mentioned. Generally, it shouldn't matter when you consume your protein, just that you do consume it to assist with the muscle repair.
Since I don't have more than one scoop a day, sometimes not even that (and have several flavors for a bit of variety) my jugs last for a few months.

I am 5'4" 28yo female weighing 137lbs and I consume anywhere between 100-140g of protein a day. I average to about 110g/day.

arnold824

Thank you everyone for your replies it really helped me a lot in planning my protein intake, best course of action now would be reading articles about which protein powder is best for me. Thank you again