Protein shakes ... ugh!

version50
version50 Posts: 24 Member
edited December 21 in Goal: Maintaining Weight
Anybody else hate these things? I just turned 50, and at 6'0, 195lbs, I keep reading that I should be consuming at least 150g of protein to maintain muscle, testosterone, etc...

I really struggle getting this amount of protein in my daily diet without resorting to shakes/powder (revolting), or protein bars (equally revolting). At best, 100g a day of real food (chicken, pork, beef, fish) is all I can really stomach. And that's forcing myself. I think I'd be happier at 70g.

Seeking other personal observations....are any of you more senior gents (50+) hovering around 100g a day? If so, have you noticed any loss of muscle, or strength, or *ahem* drive?
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Replies

  • MikePTY
    MikePTY Posts: 3,814 Member
    What is your daily calorie goal? What other foods are you eating besides meats? Sure meats can be a good source of protein, but they are not the only source. Fish, shellfish, cheese, beans, cottage cheese, eggs, are a few I can think of offhand.
  • Lillymoo01
    Lillymoo01 Posts: 2,865 Member
    I don't like protein shakes but I do enjoy a scoop of protein powder added to my milk for cereal in the morning.
  • whmscll
    whmscll Posts: 2,255 Member
    Have you tried different brands of protein for your shakes? Not sure if is the taste or something else that you find revolting. It may also depend on the type of powder (whey, casein, pea, soy, etc.)
  • feisty_bucket
    feisty_bucket Posts: 1,047 Member
    Protein info dump:
    https://suppversity.blogspot.com/2017/07/protein-08gkg-insufficient-for-female.html
    https://www.ncbi.nlm.nih.gov/pubmed/28698222

    EZ summary:
    https://www.nytimes.com/2018/02/07/well/move/lift-weights-eat-more-protein-especially-if-youre-over-40.html

    *newest standard: "1.6 grams of protein per kilogram of body weight per day. In practical terms, that would amount to about 130 grams of protein a day for a 175-pound man. (February 2018)"

    version50 wrote: »
    are any of you more senior gents (50+) hovering around 100g a day? If so, have you noticed any loss of muscle, or strength, or *ahem* drive?

    I'm 49 and eat ~130g/protein a day (at around 175lbs, as in the example above). No problems.
    version50 wrote: »
    shakes/powder (revolting), or protein bars (equally revolting).

    They're all different. I love my synthetic f00d, but it took a lot of trial and error to find what I like. Every day I have a shake, a bar, and a concoction ("goop") of whey and gelatin powder. Plus a thing of Chobani Greek yogurt. Usually early in the day before I feel revved up enough to make any real food.


    FWIW, these are my faves:

    bars: Combat Crunch Chocolate Chip Cookie Dough, Cinnamon Twist flavors

    shakes: Premier Protein chocolate (but they're all ok).

    powder goop: Bodytech Whey (Vitamin Shoppe's house brand, cheap) - Rich Chocolate flavor.
    Combine with Great Lakes Gelatin - green can (flavorless) in a bowl. Add 1 tablespoon Nesquik and 2 tablespoons of peanut butter. Slowly mix with a tiny bit of water pouring in from faucet. Fantastic.

    You can also add 1 scoop of vanilla whey (same brand) to certain cereals. Works best with fruit-flavored stuff. Terrible with chocolate. Try Fruity Pebbles, Lucky Charms, berry Captain Crunch. Add Fiber One if you're worried about fiber.

    Good luck!
  • staticsplit
    staticsplit Posts: 538 Member
    I don't like protein shakes on their own but I like them mixed in with other stuff. I'll often add 5g of whey to my café au lait I make with my coffee machine - the milk and powder makes it like 7 or 8g of protein. Or chocolate (I use protein works) blended with frozen cherries or banana, oat milk, and a tablespoon of peanut butter. Tastes like dessert.

    I have a giant thing of unflavored pea protein and I've made pancakes with them or as part of a coating for baked cauliflower 'wings.' I've made protein energy balls with protein powder, dates, nut butter, mixed seeds, chocolate chips, etc.

    A can of tuna is great for a non protein powder source. Second adding lentils to things like pasta sauce etc. I usually have a bit bowl of broccoli to bulk up a meal that usually has 4 or 5g, and yes little bits add up. Cottage cheese or ricotta or cream cheese on crackers. Babybel cheese or string cheese.

    I tend to eat about 90 to 125g and I weigh 155. That seems to be fine for me. I'd struggle to get 150.
  • jeffjeff85
    jeffjeff85 Posts: 118 Member
    I routinely get 150g protein just eating food. Ocassionally break 200 grams. And this is on or under 1800 calories.
    Chicken breast, chicken eggs, tuna, salmon, Greek yogurt, cottage cheese, beef, pork loin,... all pretty high protein
  • Evamutt
    Evamutt Posts: 2,795 Member
    I'm not male but I average around 125 or so protein per day. My brunch I just had of beans, cheese & a turkey sausage came to 47g protein. I eat some type of meat/poultry at every meal & have 1-2 servings of greek yogurt a day
  • erickirb
    erickirb Posts: 12,294 Member
    AnnPT77 wrote: »
    version50 wrote: »
    Wow, lots of good advice and observations here. Lots of interesting links, as well. What a helpful community!

    But in the end, I think I just need to start experimenting on my body.

    No more protein powders/bars.
    No more forcing myself to eat 1g protein/lean muscle mass, just because that's conventional wisdom.

    I'm just going to eat plain ol' food (beef, chicken, turkey, pork) until I'm full. That's usually around 80g of protein a day on a 2100 calorie daily diet.

    I'm going to do this for the next few weeks, and see if there is any noticeable loss of strength, energy, weight, or composition.

    Some of these won't show up as fast as a few weeks - with decent lab tests let alone subjective assessment. That's part of the problem with managing them.

    I'm not disputing your strategy, just cautioning that the effects can be subtle, long-term, and cumulative.

    ^ This

    On 2100 cals you should be able to get at least 120 grams without trying. just have larger portions of the meat and less of the starches in your meals.
  • Larode
    Larode Posts: 22 Member
    I like premier protein vanilla shakes.
  • rhtexasgal
    rhtexasgal Posts: 572 Member
    I mix my chocolate or vanilla protein powder with unsweetened cold coffee. I just brew extra every morning and put the excess in the fridge for the following day. The acidity of the coffee cuts down on the "cloying" flavor of many protein powders ... AND you get a hit of caffeine as additional fuel for a workout. I drink this concoction before my gym workout and it truly makes a difference for me. I retain body inflammation due to autoimmune issues and the caffeine helps my muscles warm up a little quicker.
  • DanSanthomes
    DanSanthomes Posts: 135 Member
    Are you maintaining weight on 2100 cals when you are 6'0 and 195lbs?
    That would be barely more than an average sized female. If you are maintaining and that is a current picture of you in your profile I would suspect very inaccurate food logging TBH.

    I'm 49, 5'10, 173lbs and maintain on 1950 cals per day. (I weigh and log everything and have 2.5 years of data)

    Currently losing a bit of 'fluff' so lifting regularly and keeping my protein intake high (it often hits 200g a day). Not seeing any appreciable loss of strength (other than bench press plateaud) or muscle size but then am only in a 250 cal deficit. (However, I actually really like MyProtein's Vanilla Whey shake so I can have two a day and the taste doesn't bother me. I make up the rest with meat, fish, eggs, nuts, dairy etc.) Testosterone/drive has never been higher.

    I think it all comes down to the individual. If you're happy on a lower amount of protein and not seeing/feeling any negatives then carry on, I say. Personal experience has taught me to keep protein high and lower the dietary fat where possible. Incorporate proper progressive resistance training into your lifestyle and watch the booze and *kitten*.

    Best of luck.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    version50 wrote: »
    Anybody else hate these things? I just turned 50, and at 6'0, 195lbs, I keep reading that I should be consuming at least 150g of protein to maintain muscle, testosterone, etc...

    I really struggle getting this amount of protein in my daily diet without resorting to shakes/powder (revolting), or protein bars (equally revolting). At best, 100g a day of real food (chicken, pork, beef, fish) is all I can really stomach. And that's forcing myself. I think I'd be happier at 70g.

    Seeking other personal observations....are any of you more senior gents (50+) hovering around 100g a day? If so, have you noticed any loss of muscle, or strength, or *ahem* drive?

    As we age we lose mass quicker and quicker. Literature suggest age fifty is considered the starting point on average of the slope and for every ten years we lose another 10% of mass. Not very appetizing to say the least and obviously not healthy at all.

    I'll be turning 50 very soon and currently eat the low end of protein(190-210g) for my age and goals at 240lb.

    I don't notice muscle loss as of yet quite the opposite since I'm a athlete who has trained consistently for forty plus years.

    I continue to get stronger and would be considered in the strongest percentile of men my age.

    Also, no my sex drive is probably considered higher than most teenagers. If you are concerned about yours, a doctors visit would be a great idea.

    I would state once you start noticing mass loss, it will be that much harder to stop it and catch up. Though it certainly possible.

    I suggest a intelligently written resistance program with auto regulation built in. Protien intake should be closer to 1g per lb bw if not more if we are talking optimal results. 150g would be more towards "not being deficient" which is more bare minimum depending on your LBM.

    Whey may be useful to help you obtain your protein goal. Fish or skinless chicken breast is another good option to acquire protein without a racing amount of calories.




  • staticsplit
    staticsplit Posts: 538 Member
    sijomial wrote: »
    version50 wrote: »
    Wow, lots of good advice and observations here. Lots of interesting links, as well. What a helpful community!

    But in the end, I think I just need to start experimenting on my body.

    No more protein powders/bars.
    No more forcing myself to eat 1g protein/lean muscle mass, just because that's conventional wisdom.

    I'm just going to eat plain ol' food (beef, chicken, turkey, pork) until I'm full. That's usually around 80g of protein a day on a 2100 calorie daily diet.

    I'm going to do this for the next few weeks, and see if there is any noticeable loss of strength, energy, weight, or composition.

    Are you maintaining weight on 2100 cals when you are 6'0 and 195lbs?
    That would be barely more than an average sized female. If you are maintaining and that is a current picture of you in your profile I would suspect very inaccurate food logging TBH.

    As a data point, I'm 6'0" and female and reasonably active and I maintain on 2100-2200 (though tbh I'm not super accurate with logging, so could be higher).

  • dmanakho
    dmanakho Posts: 143 Member
    Plain no fat Greek yogurt, Low fat cottage cheese, plain Kefir are great sources of protein. I get a good amount of my daily diet from diary protein sources. If lactose is not an issue.
  • sijomial
    sijomial Posts: 19,809 Member
    sijomial wrote: »
    version50 wrote: »
    Wow, lots of good advice and observations here. Lots of interesting links, as well. What a helpful community!

    But in the end, I think I just need to start experimenting on my body.

    No more protein powders/bars.
    No more forcing myself to eat 1g protein/lean muscle mass, just because that's conventional wisdom.

    I'm just going to eat plain ol' food (beef, chicken, turkey, pork) until I'm full. That's usually around 80g of protein a day on a 2100 calorie daily diet.

    I'm going to do this for the next few weeks, and see if there is any noticeable loss of strength, energy, weight, or composition.

    Are you maintaining weight on 2100 cals when you are 6'0 and 195lbs?
    That would be barely more than an average sized female. If you are maintaining and that is a current picture of you in your profile I would suspect very inaccurate food logging TBH.

    As a data point, I'm 6'0" and female and reasonably active and I maintain on 2100-2200 (though tbh I'm not super accurate with logging, so could be higher).

    @staticsplit

    But I would guess you aren't 195lbs.

    Put OP's stats in a TDEE calculator and lightly active is roughly 2500 - 2600.
    Moderately active is roughly 2700 - 2900.

    If his calorie logging is significantly out then so are his macro numbers. He could be dieting of course despite posting in the maintaining weight forum but guess we will never know unless he returns to his thread.
  • TEQWAR
    TEQWAR Posts: 1,616 Member
    Not all protein shakes are equally nasty. When I first started out on this, I tried the Sci MX Raspberry Ripple Ultra Whey - thought I'd love it as I'm seriously addicted to raspberries. Turns out it's without doubt one of the nastiest things I've ever put in my mouth and the only way I could get it down was to drink it as quick as possible. Switched to "The Protein Works" and the flavour and texture are sooo much better, I actually look forward to my shakes. The current one I'm on - Caramel Macchiato is really tasty - but I haven't found a bad one yet. Two scoops in 400ml of unsweetened almond milk and that's 41g of protein.
  • staticsplit
    staticsplit Posts: 538 Member
    sijomial wrote: »
    sijomial wrote: »
    version50 wrote: »
    Wow, lots of good advice and observations here. Lots of interesting links, as well. What a helpful community!

    But in the end, I think I just need to start experimenting on my body.

    No more protein powders/bars.
    No more forcing myself to eat 1g protein/lean muscle mass, just because that's conventional wisdom.

    I'm just going to eat plain ol' food (beef, chicken, turkey, pork) until I'm full. That's usually around 80g of protein a day on a 2100 calorie daily diet.

    I'm going to do this for the next few weeks, and see if there is any noticeable loss of strength, energy, weight, or composition.

    Are you maintaining weight on 2100 cals when you are 6'0 and 195lbs?
    That would be barely more than an average sized female. If you are maintaining and that is a current picture of you in your profile I would suspect very inaccurate food logging TBH.

    As a data point, I'm 6'0" and female and reasonably active and I maintain on 2100-2200 (though tbh I'm not super accurate with logging, so could be higher).

    @staticsplit

    But I would guess you aren't 195lbs.

    Put OP's stats in a TDEE calculator and lightly active is roughly 2500 - 2600.
    Moderately active is roughly 2700 - 2900.

    If his calorie logging is significantly out then so are his macro numbers. He could be dieting of course despite posting in the maintaining weight forum but guess we will never know unless he returns to his thread.

    Yes, I'm 154, so that's why I was surprised at him saying he maintained on 2100.
  • pierinifitness
    pierinifitness Posts: 2,226 Member
    edited June 2019
    @version50, age 64 man here who has well-documented his protein consumption here at MFP for two recent time periods.

    Read my share and let me know if you have any questions:

    https://community.myfitnesspal.com/en/discussion/10738047/intermittent-fasting-protein-consumption-and-weight-fat-loss-my-share#latest

    Will admit that recently I’ve used a chocolate protein powder added to low-sugar higher fat European-style yogurt and have learned I’m on to something I enjoy eating.
  • alondrakar
    alondrakar Posts: 67 Member
    I haven't ready other responses but yes, protein shakes are the worst. I feel like I have tried them all and none are worth it to me. Now, I try to get my protein from food and if I don't hit my target, oh well. I'd rather do that than be completely miserable everyday trying to eat/drink something I don't enjoy.
  • OooohToast
    OooohToast Posts: 257 Member
    edited June 2019
    version50 wrote: »
    Anybody else hate these things? I just turned 50, and at 6'0, 195lbs, I keep reading that I should be consuming at least 150g of protein to maintain muscle, testosterone, etc...

    I really struggle getting this amount of protein in my daily diet without resorting to shakes/powder (revolting), or protein bars (equally revolting). At best, 100g a day of real food (chicken, pork, beef, fish) is all I can really stomach. And that's forcing myself. I think I'd be happier at 70g.

    Seeking other personal observations....are any of you more senior gents (50+) hovering around 100g a day? If so, have you noticed any loss of muscle, or strength, or *ahem* drive?

    Just to answer your question - I have no love for protein powders or protein bars I've tried too ! The closest I got to not gagging was a coffee flavoured pea protein - still not worth the calories or the 'nutrition' (just for me). Taste, texture all awful.

    I try to keep all my food as close as possible to their natural form as possible but cooked - not feeling the whole raw thing either.

  • ExistingFish
    ExistingFish Posts: 1,259 Member
    dmanakho wrote: »
    Plain no fat Greek yogurt, Low fat cottage cheese, plain Kefir are great sources of protein. I get a good amount of my daily diet from diary protein sources. If lactose is not an issue.

    Lactose is usually a non-issue in cultured dairy products, especially Greek Style yogurt. I'm lactose intolerant and I eat yogurt with no issues.

    I don't personally know about kefir, but it is cultured.

    The live active cultures in yogurt eat the sugar (the lactose) and kind of pre-digest it. If it's broken down, it no longer gives issues.
  • lcatalan93
    lcatalan93 Posts: 45 Member
    Have you've tried doing plain Greek yogurt? That has a good source of protein and it could be like a desert for you. Maybe even add some peanut butter and maybe half a scoop of strawberry or chocolate protein powder? I usually eat that to meet my protein goals and mine are set for 158 grams. :)
  • J72FIT
    J72FIT Posts: 6,008 Member
    I use liquid egg whites to make shakes when I need them.

    1 cup liquid egg whites
    2 bananas
    2 cups frozen spinach
    1 cup almond milk

    Tastes great!
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