Protein powder suggestions for recomp?
alexmose
Posts: 792 Member
I can’t seem to hit my protein goals. Anyone with any suggestions for whey protein powders, particularly for recomp?
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Replies
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Protein powder provides protein.... There is no difference in protein for different goals. I go for WPI generally, and my choice is driven by both cost and taste3
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I beg to differ. Lots of kinds of protein with different mixes of aminos depending on the source material (whey, soy, pea, beef, egg...) and also how its processed.
My suggestion is any whey protein isolate. That way you're getting only protein and don't have to worry about the other macros in it... whey is also a "complete protien". Plant based ones are going to be missing some aminos, beef is crazy expensive, egg is also complete but more expensive than whey and I will avoid the inevitable discussion about the evils of soy because it has been done to death.
Isolate also absorbs very quickly and you will probably actually get all of it and not flush an undigested portion.9 -
jamesakrobinson wrote: »I beg to differ. Lots of kinds of protein with different mixes of aminos depending on the source material (whey, soy, pea, beef, egg...) and also how its processed.
My suggestion is any whey protein isolate. That way you're getting only protein and don't have to worry about the other macros in it... whey is also a "complete protien". Plant based ones are going to be missing some aminos, beef is crazy expensive, egg is also complete but more expensive than whey and I will avoid the inevitable discussion about the evils of soy because it has been done to death.
Isolate also absorbs very quickly and you will probably actually get all of it and not flush an undigested portion.
But you don't need different protein supplements when in a deficit compared to recomp or bulking.8 -
Find one you like. Get samples. I tend to look at labdoor.com.for quality ratings. But I like Quest and MusclePharm. But looking forward to try PEScience which is popular.1
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jamesakrobinson wrote: »I beg to differ. Lots of kinds of protein with different mixes of aminos depending on the source material (whey, soy, pea, beef, egg...) and also how its processed.
My suggestion is any whey protein isolate. That way you're getting only protein and don't have to worry about the other macros in it... whey is also a "complete protien". Plant based ones are going to be missing some aminos, beef is crazy expensive, egg is also complete but more expensive than whey and I will avoid the inevitable discussion about the evils of soy because it has been done to death.
Isolate also absorbs very quickly and you will probably actually get all of it and not flush an undigested portion.
You don't flush protein (if you did, youd have bad diarrhea). Your body delays absorbtion if its beyond immediate need. And unless you have a malabsorption issue, it doesn't waste any calorie.
Also, there really isn't a need to have fast absorbing protein. There really isnt a post anabolic window or anything.4 -
jamesakrobinson wrote: »I beg to differ. Lots of kinds of protein with different mixes of aminos depending on the source material (whey, soy, pea, beef, egg...) and also how its processed.
My suggestion is any whey protein isolate. That way you're getting only protein and don't have to worry about the other macros in it... whey is also a "complete protien". Plant based ones are going to be missing some aminos, beef is crazy expensive, egg is also complete but more expensive than whey and I will avoid the inevitable discussion about the evils of soy because it has been done to death.
Isolate also absorbs very quickly and you will probably actually get all of it and not flush an undigested portion.
You don't flush protein (if you did, youd have bad diarrhea). Your body delays absorbtion if its beyond immediate need. And unless you have a malabsorption issue, it doesn't waste any calorie.
Also, there really isn't a need to have fast absorbing protein. There really isnt a post anabolic window or anything.
Malarkey.
Your digestive tract doesn't discern between different powders and "hold back" the slower absorbed powder.
Meat will indeed digest slower because it needs to be broken down a lot. Powders will proceed directly through along with all the fluids. Protein isolate begins absorbing in the stomach. It's all "in use" within about 45 minutes.
The OP also specifies recomp as a goal... This usually means eating close to maintenance and lifting heavy for muscle hypertrophy (requiring more protein by percentage of macros) while burning down some fat.
I am speaking from direct personal experience, not regurgitating some bro-science or article I read somewhere. A picture says a thousand words.12 -
The best protein powder is the one that tastes good to you. If you don't like how it tastes don't waste your money. I use muscletech, not sure what kind specifically, but its cheap and I like the taste.7
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jamesakrobinson wrote: »jamesakrobinson wrote: »I beg to differ. Lots of kinds of protein with different mixes of aminos depending on the source material (whey, soy, pea, beef, egg...) and also how its processed.
My suggestion is any whey protein isolate. That way you're getting only protein and don't have to worry about the other macros in it... whey is also a "complete protien". Plant based ones are going to be missing some aminos, beef is crazy expensive, egg is also complete but more expensive than whey and I will avoid the inevitable discussion about the evils of soy because it has been done to death.
Isolate also absorbs very quickly and you will probably actually get all of it and not flush an undigested portion.
You don't flush protein (if you did, youd have bad diarrhea). Your body delays absorbtion if its beyond immediate need. And unless you have a malabsorption issue, it doesn't waste any calorie.
Also, there really isn't a need to have fast absorbing protein. There really isnt a post anabolic window or anything.
Malarkey.
Your digestive tract doesn't discern between different powders and "hold back" the slower absorbed powder.
Meat will indeed digest slower because it needs to be broken down a lot. Powders will proceed directly through along with all the fluids. Protein isolate begins absorbing in the stomach. It's all "in use" within about 45 minutes.
The OP also specifies recomp as a goal... This usually means eating close to maintenance and lifting heavy for muscle hypertrophy (requiring more protein by percentage of macros) while burning down some fat.
I am speaking from direct personal experience, not regurgitating some bro-science or article I read somewhere. A picture says a thousand words.
Its not based on powder vs meat.. its more based on total protein consumed and the individual. Yes, whey is metabolized faster than eggs or beef protein, when compared in isolation. But one does not waste protein (well there may be a very small portion excreted through urine). If you consumed 100g with either meat or whey, it would be unlikely to be metabolized immediately. Some, or a part of it would, but digestion would slow.
Below is a video explaining protein metabolism.
https://youtu.be/CTF9YR6BU9k
Also, ones body doesn't translate to knowledge. It means you discovered a path that worked for you. There are a lot of dumb bros out there (not saying you are one), and a lot of intelligent skinny guys (e.g., Lyle McDonald).9 -
Back to OPs question...
I like to get the most grams of protein for the fewest amount of calories. And it HAS to taste good. Based on those criteria, I like Quest and Trutein.4 -
I have been in maintenace/recomp for 18 months and eat/have eaten all forms of protein from "real" food (meat, dairy, legumes, nuts, etc) to supplements (powder, drinks, bars and cookies).
I have not noticed any difference in digestion or otherwise based on the type of protein eaten in so far as meeting my maintenance recomp goals have been concerned.
I eat/ate an average of 0 8-1.2g/#BW of protein each day from these sources and in the process lost 41# overall, dropped my BF% from over 20% down to 8.3% (as measured by hydro) and "recomped" about 14# of LBM/BF in the process.
So, based on my experience, any source of protein should be satisfactory. As far as powdered protein is concerned, I use/have used MyProtein and Cytosport Muscle Milk whey protein because they provided the most protein per ounce for the lowest cost per ounce.
However, the amount and source of protein is not necessarily the most important factor that you need to consider in meeting your recomp goals.
How you control and balance your diet overall and how you exercise to gain strength, achieve fitness and burn cals matters more, particularly if your objective is to maintain your weight while losing BF and increasing your LBM in order to recomp.2 -
I like using the the isopeptide/hydrolyzed protein from the beyond raw line at GMC. It’s 30 grams of protein for a pretty low calorie payoff. It’s also very lightweight and tasty.0
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Curious too, I have trouble eating enough protein and I'm suuuuper picky about tastes and textures (don't like drinking shakes) so I'm looking for one I can mix into greek yogurt or something. I've tried an unflavored one that still tasted gross and chocolate Designer Whey which has an awful stevia aftertaste I can't get past, I haaaate stevia and all artificial sweeteners actually (I know stevia is 'natural' but still tastes nasty), and I don't eat anything with artificial flavorings period. Is there one out there that doesn't have sugar substitutes or artificial flavorings and still tastes good, or does that not exist? Aside from good desserts and chocolate, I don't like things too sweet - like I actually enjoy my yogurt tart and my coffee drinks unsweetened etc, so the sweetness of the protein annoys me, is there an unflavored one out there you actually can't taste mixed into something?0
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nettiklive wrote: »Curious too, I have trouble eating enough protein and I'm suuuuper picky about tastes and textures (don't like drinking shakes) so I'm looking for one I can mix into greek yogurt or something. I've tried an unflavored one that still tasted gross and chocolate Designer Whey which has an awful stevia aftertaste I can't get past, I haaaate stevia and all artificial sweeteners actually (I know stevia is 'natural' but still tastes nasty), and I don't eat anything with artificial flavorings period. Is there one out there that doesn't have sugar substitutes or artificial flavorings and still tastes good, or does that not exist? Aside from good desserts and chocolate, I don't like things too sweet - like I actually enjoy my yogurt tart and my coffee drinks unsweetened etc, so the sweetness of the protein annoys me, is there an unflavored one out there you actually can't taste mixed into something?
If you can't just hold your nose and slam a protein shake as a means to your goals (think of it as medicine and not something that has to tick all your pleasure centers) and you like tart - try Siggi's yogurt (it's actually Icelandic Skyr). Low fat, very high in protein and relatively low calorie... add some blueberries to the plain and it's quite tasty.0 -
jseams1234 wrote: »nettiklive wrote: »Curious too, I have trouble eating enough protein and I'm suuuuper picky about tastes and textures (don't like drinking shakes) so I'm looking for one I can mix into greek yogurt or something. I've tried an unflavored one that still tasted gross and chocolate Designer Whey which has an awful stevia aftertaste I can't get past, I haaaate stevia and all artificial sweeteners actually (I know stevia is 'natural' but still tastes nasty), and I don't eat anything with artificial flavorings period. Is there one out there that doesn't have sugar substitutes or artificial flavorings and still tastes good, or does that not exist? Aside from good desserts and chocolate, I don't like things too sweet - like I actually enjoy my yogurt tart and my coffee drinks unsweetened etc, so the sweetness of the protein annoys me, is there an unflavored one out there you actually can't taste mixed into something?
If you can't just hold your nose and slam a protein shake as a means to your goals (think of it as medicine and not something that has to tick all your pleasure centers) and you like tart - try Siggi's yogurt (it's actually Icelandic Skyr). Low fat, very high in protein and relatively low calorie... add some blueberries to the plain and it's quite tasty.
I eat plain Fage yogurt for breakfast every day, and I also make my own farmers cheese from low-fat buttermilk that is delicious and fairly high in protein. However, those are pretty much my main protein sources aside from a small serving of chicken or fish and a handful of almonds and slice of cheese here and there. I can't handle more than, say, a third of a chicken breast in a sitting. So the total still comes out fairly low, under 50-60 grams a day usually and now that I'm trying to lift again I need to try and get more.
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+1 vote for protein isolate. Couple of reasons, more protein per scoop, and second is that is has almost no lactose. Since I'm lactose intolerant that is a bonus for me, and the people around me hah! But actually started using it because I noticed there were fewer calories, less carbs and more protein. Then realized my stomach liked it much better. It's also faster absorbing if you care about that.1
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I use Abouttime. Locally made, but you can order from vitacost:
https://www.vitacost.com/about-time-whey-protein-isolate-chocolate-2-lbs-1
I've tried a lot of protein powders and I can't stomach a lot of them. This one isn't bad at all!0 -
nettiklive wrote: »Curious too, I have trouble eating enough protein and I'm suuuuper picky about tastes and textures (don't like drinking shakes) so I'm looking for one I can mix into greek yogurt or something. I've tried an unflavored one that still tasted gross and chocolate Designer Whey which has an awful stevia aftertaste I can't get past, I haaaate stevia and all artificial sweeteners actually (I know stevia is 'natural' but still tastes nasty), and I don't eat anything with artificial flavorings period. Is there one out there that doesn't have sugar substitutes or artificial flavorings and still tastes good, or does that not exist? Aside from good desserts and chocolate, I don't like things too sweet - like I actually enjoy my yogurt tart and my coffee drinks unsweetened etc, so the sweetness of the protein annoys me, is there an unflavored one out there you actually can't taste mixed into something?
If you're looking for unflavored protein powder, you can go to true nutrition and create your own custom mix.
https://truenutrition.com/0 -
nettiklive wrote: »jseams1234 wrote: »nettiklive wrote: »Curious too, I have trouble eating enough protein and I'm suuuuper picky about tastes and textures (don't like drinking shakes) so I'm looking for one I can mix into greek yogurt or something. I've tried an unflavored one that still tasted gross and chocolate Designer Whey which has an awful stevia aftertaste I can't get past, I haaaate stevia and all artificial sweeteners actually (I know stevia is 'natural' but still tastes nasty), and I don't eat anything with artificial flavorings period. Is there one out there that doesn't have sugar substitutes or artificial flavorings and still tastes good, or does that not exist? Aside from good desserts and chocolate, I don't like things too sweet - like I actually enjoy my yogurt tart and my coffee drinks unsweetened etc, so the sweetness of the protein annoys me, is there an unflavored one out there you actually can't taste mixed into something?
If you can't just hold your nose and slam a protein shake as a means to your goals (think of it as medicine and not something that has to tick all your pleasure centers) and you like tart - try Siggi's yogurt (it's actually Icelandic Skyr). Low fat, very high in protein and relatively low calorie... add some blueberries to the plain and it's quite tasty.
I eat plain Fage yogurt for breakfast every day, and I also make my own farmers cheese from low-fat buttermilk that is delicious and fairly high in protein. However, those are pretty much my main protein sources aside from a small serving of chicken or fish and a handful of almonds and slice of cheese here and there. I can't handle more than, say, a third of a chicken breast in a sitting. So the total still comes out fairly low, under 50-60 grams a day usually and now that I'm trying to lift again I need to try and get more.
You can look at fairlife chocolate milk.. 15g per serving. I actually mix fairlife with protein powder. If you did an 8oz glass and 1/2 a serving of a chocolate whey, you'd have 30g of protein at 200 ish calories.
You can also look into single servings as testers1 -
I like Quest salted caramel and PEScience Snicker doodle...0
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Just tried WPI by ON - chocolate, taste pretty good. Got it from Costco for $35 for approx 5lb.0
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