What are the rules for protein shakes?

srosenbloom06

hiya,
Ive recently ordered impact whey protein from myprotein to take after the gym (which in doms ply do strength training followed by either spin or a small amount of cardio) and I aim for 4/5 days a week - im new to this so please tell me if I'm doing this wrong.
My housemate keeps banging about how protein shakes will make me fat and especially if I don't drink it within 20 mins of excersise etc.

Do they really make you fat?? I am also a fussy-eating pescetarian so I don't get much in the way of protein.

Thank you in advance!!

47Jacqueline

My rule for a protein shake is not to have it for breakfast. It's like Chinese food; an hour later you're hungry again.

Sued0nim

As long as you get sufficient protein during the day it doesn't really matter when you eat it - there's an old tale about within 30 mins of exercise but it's bunkum

It will only make you fatter if it pushes you into surplus calories

If you need to supplement your diet with protein shakes to hit your target (which should be 0.8-1g protein per lb of LBM) then fine - just make it fit within your calorie defecit

kindrabbit

Protein shakes will not make you fat if you are counting the calories in them and they fit within your macros.

You're roommate is right that you should ideally drink one within 20 mins of finishing your exercise as that is when your body needs it the most. You can also add protein powder to foods like oatmeal or pancakes.

I drink 1 shake and hour before I workout and one straight after. I also drink BCAAs during my workout. I count all the calories but I am only using the calories I 'get' from the workout so I'm not really effecting my calorie allowance for the day.

You can buy diet whey protein but most people recommend the good quality basic whey protein. Calories are not the enemy, only excess calories. you need energy to train

cassie858

Good advice from rabbitjb and Karen_libert.... as long as you are not in a calorie surplus then you will not put on weight.