Protein Supplement Options...advice :)

balancedbrunette
balancedbrunette Posts: 530 Member
in Health and Weight Loss
Hi guys,

So i'm female, around 112lbs, i've worked out my minimum protein requirements to be around 86gram to maintain the lbm i have now, but having upped my strength training workouts I really want to get over the minimum now and get more in,I usually hit around 92 from natural food sources but no higher.

I'm just looking for some advice/opinions from others on what supplements they use and how the incorporate them in their diet?

Obviously it is not something i'm going to make a staple but I'm thinking perhaps on training days of taking a protein smoothie or making protein pancakes or something, what do you guys do?
Also anyone here shop in holland and barrett for protein supplements, i'm from the uk and at the moment this seems to be my best option.

Replies

  • martyqueen52
    martyqueen52 Posts: 1,120 Member
    On my training days I consume the same amount of carbs / fats/ and protein as I would on rest days.

    I just take in 50% of my carbs BEFORE I workout ( I get a better boost of energy, might be different for you)

    To up protein get some Quest bars at GNC. They are very clean and have about 20-22g of protein for 160-200 calories.

    A shake is fine. I usually have one or two daily for protein since I can't mentally or physically handle eating meat all day long.

    Greek yogurt, cottage cheese, light cheese sticks, eggs (hard boiled or scrambled).

    You can also make a protein cake: Get 1 scoop of protein powder, 1 serving size of instant pancake mix and mix them together with 2-4oz. of water. Get another bowl and spray it with nonstick cooking spray, dump the mixture into that bowl, then microwave for 90 seconds and your done. Top with syrup, cool whip, peanut butter.... whatever you want.
  • norcalskater
    norcalskater Posts: 194 Member
    I use protein powder only on days I don't meet my protein intake. I use Body Fortress super advanced whey protein. A lot of people get muscle milk as their first protein but don't let the name fool you. There are better proteins out there for you than what you get with muscle milk. But try to get most of your protein if not all from natural sources first and use the protein powder as a back up.
  • brianlowell
    brianlowell Posts: 28 Member
    I use protein powder only on days I don't meet my protein intake. I use Body Fortress super advanced whey protein. A lot of people get muscle milk as their first protein but don't let the name fool you. There are better proteins out there for you than what you get with muscle milk. But try to get most of your protein if not all from natural sources first and use the protein powder as a back up.

    Agreed... Muscle Milk just did better with their advertising than others. Be sure to research what you put in your body before you do anything. :)
  • balancedbrunette
    balancedbrunette Posts: 530 Member
    Thanks for the replies, going to keep working on upping it in my diet first by consuming white meats at both lunch and dinner cause I havent been doing this everyday and also the greek yoghurt and egg white, these are staples in my diet but perhaps at this stage not enough to support my training.

    Also going to have a research online for the powder, definitely be up for making protein smoothies the odd time on training days especially for morning sessions.

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