Protein supplement
Tinaloren
Posts: 7 Member
My boyfriend is trying to win muscle. He is 175 cm and his weight is 65. He is doing great with the food and exercises but he thinks he needs a bit of help, he doesn't know which brand of protein powder to choose and he is afraid of taking something that is not going to help him. Do you have any ideas or have you tried something? We live in London by the way. Thanks!
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Replies
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how much protein is he currently getting per day?0
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Does win muscle mean gain muscle? Is that a UK thing?
If he is trying to gain muscle, there bigger question is around his workout protein and total caloric intake.2 -
I always love how no one actually answers the question/s asked on this forum...
OP-As far as protein powder's go I'm a fan of Optimum Nutrition's Whey Protein. They're a good company that's been around forever. I believe Bodybuilding.com has a UK online store.5 -
In terms of "doing great with food", is he tracking his macros? Is he struggling to get his protein through food? Does he even know what his protein target is!?
1) Figure out protein goal, either based on internet (medium to bad idea) or by having a consultation with a professional for some help. Most trainers will offer a first session and sample plan for free.
2) Track food to see if he can hit his macros through food alone.
3) If not, think about protein shakes to cram a bit more in.
Most popular brand in the UK is MyProtein, which is what I use. Loads of other brands though - Optimum Nutrition is also meant to be good.
There are a whole WORLD of complicated supplements out there, and a ton of different kinds of protein, but whey isolate is the normal place to start.
Sample sachets in a ton of flavours start at 99p
https://www.myprotein.com/sports-nutrition/impact-whey-protein-sample/10529583.html
The best trainers I've found for muscle and associated nutrition are at City Athletic - I switched gym to go there. I train with Matt Ford who is ACE, and offers a free trial session. I think most of the trainers do. Worth a look if it's free!4 -
Leadfoot_Lewis wrote: »I always love how no one actually answers the question/s asked on this forum...
OP-As far as protein powder's go I'm a fan of Optimum Nutrition's Whey Protein. They're a good company that's been around forever. I believe Bodybuilding.com has a UK online store.
What's wrong with trying to figure out if he actually *needs* to supplement whey?
OP mentioned that he wants to be sure it's actually going to benefit him. If he's eating enough protein already then no, a protein supp won't benefit him. It's not magic.0 -
Thanks for your answers. I'll discuss with him what you said and try to find out all of those questions. Many thanks!0
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Be sure to take before, after, and progress photos of your bf so that you can use them to promote your new bodybuilding business.0
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Leadfoot_Lewis wrote: »I always love how no one actually answers the question/s asked on this forum...
OP-As far as protein powder's go I'm a fan of Optimum Nutrition's Whey Protein. They're a good company that's been around forever. I believe Bodybuilding.com has a UK online store.
If the question is will i gain the most muscle? The last thing to look at is protein supplementation. At this point we would need to know his stats, current dietary intake and most importantly his training.
Its just about priorities. And id rather figure out the bigger issue than tell him to take this or protein powder to only be discouraged by results 3 to 6 months down the road.1 -
Leadfoot_Lewis wrote: »I always love how no one actually answers the question/s asked on this forum...
OP-As far as protein powder's go I'm a fan of Optimum Nutrition's Whey Protein. They're a good company that's been around forever. I believe Bodybuilding.com has a UK online store.
If the question is will i gain the most muscle? The last thing to look at is protein supplementation. At this point we would need to know his stats, current dietary intake and most importantly his training.
Its just about priorities. And id rather figure out the bigger issue than tell him to take this or protein powder to only be discouraged by results 3 to 6 months down the road.
Truth, not to mention the potential waste of quite a bit of money involved in taking protein that may not be necessary or beneficial in the first place.1 -
Leadfoot_Lewis wrote: »I always love how no one actually answers the question/s asked on this forum...
OP-As far as protein powder's go I'm a fan of Optimum Nutrition's Whey Protein. They're a good company that's been around forever. I believe Bodybuilding.com has a UK online store.
If the question is will i gain the most muscle? The last thing to look at is protein supplementation. At this point we would need to know his stats, current dietary intake and most importantly his training.
Its just about priorities. And id rather figure out the bigger issue than tell him to take this or protein powder to only be discouraged by results 3 to 6 months down the road.
Truth, not to mention the potential waste of quite a bit of money involved in taking protein that may not be necessary or beneficial in the first place.
Ain't that the truth. And how many of us has bought into the BS that is the supplement industry.. Just look at how many buy CLA, Green Tea, BCAA's, pre and post workout shakes, etc..
I know I personally priorities things the way Eric Helms recommends:
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http://journal.frontiersin.org/article/10.3389/fnut.2017.00013/full
The gist is, Milk Protein Concentrate has a higher digestible indispensable amino acid score than Whey Protein Isolate but barley and Whey Protein Isolate has more Lucien which is the most important amino acid for muscle growth and retention. And all of the other sources are inferior to these sources.
Whey Protein Isolate should be cold microfiltered. If it is processed using Ion Exchange, the chemicals used and the process damages the proteins.
Two whey proteins that use this method are:
ISO-100
Phormula 10 -
TresaAswegan wrote: »Leadfoot_Lewis wrote: »I always love how no one actually answers the question/s asked on this forum...
OP-As far as protein powder's go I'm a fan of Optimum Nutrition's Whey Protein. They're a good company that's been around forever. I believe Bodybuilding.com has a UK online store.
What's wrong with trying to figure out if he actually *needs* to supplement whey?
OP mentioned that he wants to be sure it's actually going to benefit him. If he's eating enough protein already then no, a protein supp won't benefit him. It's not magic.
You cannot get too much protein as long as you do not sacrifice too much fat for proper hormone regulation and stay within your calorie goals. Carbs are good as long as they are healthy carbs, i.e. no fried potato chips, french fries, candy, soda, juice, etc.0 -
TresaAswegan wrote: »Leadfoot_Lewis wrote: »I always love how no one actually answers the question/s asked on this forum...
OP-As far as protein powder's go I'm a fan of Optimum Nutrition's Whey Protein. They're a good company that's been around forever. I believe Bodybuilding.com has a UK online store.
What's wrong with trying to figure out if he actually *needs* to supplement whey?
OP mentioned that he wants to be sure it's actually going to benefit him. If he's eating enough protein already then no, a protein supp won't benefit him. It's not magic.
You cannot get too much protein as long as you do not sacrifice too much fat for proper hormone regulation and stay within your calorie goals. Carbs are good as long as they are healthy carbs, i.e. no fried potato chips, french fries, candy, soda, juice, etc.
But in the context of a diet, carbs are carbs. In fact, timing some bad carbs (i.e., candy) pre workout can be beneficial, especially if your total carbs are low or you do endurance. Dextrose is processed quickly, which means it would immediately utilize for energy, or stored as glycogen which can support events. Ultimately, not everything has to be sweet potatoes, rice and whole grains. It really comes down to application and utilization requirements.0 -
TresaAswegan wrote: »Leadfoot_Lewis wrote: »I always love how no one actually answers the question/s asked on this forum...
OP-As far as protein powder's go I'm a fan of Optimum Nutrition's Whey Protein. They're a good company that's been around forever. I believe Bodybuilding.com has a UK online store.
What's wrong with trying to figure out if he actually *needs* to supplement whey?
OP mentioned that he wants to be sure it's actually going to benefit him. If he's eating enough protein already then no, a protein supp won't benefit him. It's not magic.
You cannot get too much protein as long as you do not sacrifice too much fat for proper hormone regulation and stay within your calorie goals. Carbs are good as long as they are healthy carbs, i.e. no fried potato chips, french fries, candy, soda, juice, etc.
:huh:0 -
TresaAswegan wrote: »Leadfoot_Lewis wrote: »I always love how no one actually answers the question/s asked on this forum...
OP-As far as protein powder's go I'm a fan of Optimum Nutrition's Whey Protein. They're a good company that's been around forever. I believe Bodybuilding.com has a UK online store.
What's wrong with trying to figure out if he actually *needs* to supplement whey?
OP mentioned that he wants to be sure it's actually going to benefit him. If he's eating enough protein already then no, a protein supp won't benefit him. It's not magic.
You cannot get too much protein as long as you do not sacrifice too much fat for proper hormone regulation and stay within your calorie goals. Carbs are good as long as they are healthy carbs, i.e. no fried potato chips, french fries, candy, soda, juice, etc.
But in the context of a diet, carbs are carbs. In fact, timing some bad carbs (i.e., candy) pre workout can be beneficial, especially if your total carbs are low or you do endurance. Dextrose is processed quickly, which means it would immediately utilize for energy, or stored as glycogen which can support events. Ultimately, not everything has to be sweet potatoes, rice and whole grains. It really comes down to application and utilization requirements.
Common themes in the literature I read is the only time high gi carbs should be imbibed is intra-workout or post-workout. At this time your muscles are more insulin sensitive and the insulin will ferry the glucose into your muscles instead of adipose tissue.
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I guess I should say, if you want to maximize nutrient uptake in the muscles and mediate risk of gaining fat. If you do not care about this you can take in high gi carbs whenever. Lemon are you an advocate of IIFYM?0
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I guess I should say, if you want to maximize nutrient uptake in the muscles and mediate risk of gaining fat. If you do not care about this you can take in high gi carbs whenever. Lemon are you an advocate of IIFYM?
I dont advocate for particular diet, as they all have merits and apply/work for people. I dont even adhere to a particular diet. I focus on calories, protein and whole foods.
But when accounting for calories and protein, high vs low gi is not going to have an impact, especially considering we rarely consume one in isolation but rather foods in a variety of combinations. And fats/protein slow the absorption and breakdown of nutrients.0 -
TresaAswegan wrote: »Leadfoot_Lewis wrote: »I always love how no one actually answers the question/s asked on this forum...
OP-As far as protein powder's go I'm a fan of Optimum Nutrition's Whey Protein. They're a good company that's been around forever. I believe Bodybuilding.com has a UK online store.
What's wrong with trying to figure out if he actually *needs* to supplement whey?
OP mentioned that he wants to be sure it's actually going to benefit him. If he's eating enough protein already then no, a protein supp won't benefit him. It's not magic.
You cannot get too much protein as long as you do not sacrifice too much fat for proper hormone regulation and stay within your calorie goals. Carbs are good as long as they are healthy carbs, i.e. no fried potato chips, french fries, candy, soda, juice, etc.
But in the context of a diet, carbs are carbs. In fact, timing some bad carbs (i.e., candy) pre workout can be beneficial, especially if your total carbs are low or you do endurance. Dextrose is processed quickly, which means it would immediately utilize for energy, or stored as glycogen which can support events. Ultimately, not everything has to be sweet potatoes, rice and whole grains. It really comes down to application and utilization requirements.
2 bags of gummie bears helped me through a pre-test(race) training run. It was truly amazing.2 -
I guess I should say, if you want to maximize nutrient uptake in the muscles and mediate risk of gaining fat. If you do not care about this you can take in high gi carbs whenever. Lemon are you an advocate of IIFYM?
I dont advocate for particular diet, as they all have merits and apply/work for people. I dont even adhere to a particular diet. I focus on calories, protein and whole foods.
But when accounting for calories and protein, high vs low gi is not going to have an impact, especially considering we rarely consume one in isolation but rather foods in a variety of combinations. And fats/protein slow the absorption and breakdown of nutrients.
I hear people saying this a lot and I believe it for the most part but and insulin response with insulin resistant muscles means the insulin is depositing the glucose in adipose tissue instead of the muscle. How much of a difference this makes I do not know. FYI to people reading this. If you eat your protein, fat, and low gi carbs before the high gi carbs it will slow the digestion of the high gi carb.0 -
I guess I should say, if you want to maximize nutrient uptake in the muscles and mediate risk of gaining fat. If you do not care about this you can take in high gi carbs whenever. Lemon are you an advocate of IIFYM?
I dont advocate for particular diet, as they all have merits and apply/work for people. I dont even adhere to a particular diet. I focus on calories, protein and whole foods.
But when accounting for calories and protein, high vs low gi is not going to have an impact, especially considering we rarely consume one in isolation but rather foods in a variety of combinations. And fats/protein slow the absorption and breakdown of nutrients.
I hear people saying this a lot and I believe it for the most part but and insulin response with insulin resistant muscles means the insulin is depositing the glucose in adipose tissue instead of the muscle. How much of a difference this makes I do not know. FYI to people reading this. If you eat your protein, fat, and low gi carbs before the high gi carbs it will slow the digestion of the high gi carb.
Well in general, carbs are going to convert to fat. If anything it will suppress fst oxidation and alllw fats to convert.
In general though, insulin is beneficial. Its the key to your all your cells to take in nutrients and suppress blood glucose. Even more so, it prevent protein degradation and enables muscle growth. The below video is a good discussion on it.
https://youtu.be/XNquMyUCCYI 1 -
So, is saying its a lipogenesis/lipolysis equation based on calories independent of insulin response? He says the area under the curb is the same with different gi carb assimilation and protein and fiber negates the effects of gi score. I mentioned this in my previous post. If you eat protein, fat and low gi carbs before the high gi carbs it slows the digestion of the high gi carb. Though he is not saying eating many calories of high gi carbs independent of other food is a good idea.0
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So, is saying its a lipogenesis/lipolysis equation based on calories independent of insulin response? He says the area under the curb is the same with different gi carb assimilation and protein and fiber negates the effects of gi score. I mentioned this in my previous post. If you eat protein, fat and low gi carbs before the high gi carbs it slows the digestion of the high gi carb. Though he is not saying eating many calories of high gi carbs independent of other food is a good idea.
Essentially, it all comes down to energy balance when it comes down to net fat storage regardless of the gi rating.1 -
I am skeptical but appreciate the different viewpoint.0
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Thanks, I will look it up this weekend.0
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I like Garden of Life "Rawfit" on Vanilla. I can't stand the smell or taste of whey and can't have soy, so it's a good Vegan option that also has a lot of pre and probiotics. The Vanilla is the only flavor I've tried, but they have many.0
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WendyLeigh1119 wrote: »I like Garden of Life "Rawfit" on Vanilla. I can't stand the smell or taste of whey and can't have soy, so it's a good Vegan option that also has a lot of pre and probiotics. The Vanilla is the only flavor I've tried, but they have many.
FYI if you take a vegetable protein, to get the same impact as whey, you should supplement with a BCAA or double the dose, which doubles the calories.0 -
WendyLeigh1119 wrote: »I like Garden of Life "Rawfit" on Vanilla. I can't stand the smell or taste of whey and can't have soy, so it's a good Vegan option that also has a lot of pre and probiotics. The Vanilla is the only flavor I've tried, but they have many.
FYI if you take a vegetable protein, to get the same impact as whey, you should supplement with a BCAA or double the dose, which doubles the calories.
I do drink a BCAA. Everyday prior to workout and then sip it diluted until about an hour or two afterward. I use Nutricost BCAA in Green Apple. $21.99 for 65 servings (7.8 gram servings, I think).0 -
I use optimiunLeadfoot_Lewis wrote: »I always love how no one actually answers the question/s asked on this forum...
OP-As far as protein powder's go I'm a fan of Optimum Nutrition's Whey Protein. They're a good company that's been around forever. I believe Bodybuilding.com has a UK online store.
I use this as well. Double chocolate0 -
3) If not, think about protein shakes to cram a bit more in.
Most popular brand in the UK is MyProtein, which is what I use. Loads of other brands though - Optimum Nutrition is also meant to be good.
There are a whole WORLD of complicated supplements out there, and a ton of different kinds of protein, but whey isolate is the normal place to start.
Sample sachets in a ton of flavours start at 99p
https://www.myprotein.com/sports-nutrition/impact-whey-protein-sample/10529583.html
This. I HIGHLY recommend the Myprotein brand. Cheap, tastes great, and ranked 1 in Labdoor testing (Labdoor tests protein supplements to see if they contain the amount of protein they claim).
I picked up 22lbs of protein from their US store for $100 with coupon. I imagine it's a similar price on their UK site. Just look for a coupon as well.
I recommend Mocha, Cinnamon Roll, and Chocolate Mint. They are delicious. I've heard chocolate smooth is very good as well, but haven't got around to opening that one yet.0
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