Protein Shakes Necessary?

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Replies

  • HeidiMightyRawr
    HeidiMightyRawr Posts: 3,343 Member
    If you don't get enough in your daily life, then yes they would be helpful but not "necessary".
    If you eat a fair bit of meat I doubt you need them, but if you want extra protein then they are great :D

    Benefits: Easy and fast, (great for after a workout) Lots of protein without lots of calories (great if you haven't got many cals left)

    Downsides: They aren't a replacement for good food, quality food contains nutrients that you won't get in a shake, and some people have a personal preference of eating their macros/calories rather than drinking them. I can't really think of anything else unless you have a specific intolerance to any of the ingredients.

    Personally I love them. I probably get enough protein without them but I'm aiming for quite high amounts (175g+) because my calories are high too (2800+) and I usually only make it around 100-150g through food alone. I have 3 on workout days, and 2 on rest days.
  • thecrossfitter
    thecrossfitter Posts: 424 Member
    I agree that it can get obsessive in tracking calories and food. I do it somedays, then I eat the same thing for days on end, so I know where I am at. Try logging your food for a couple days and see where you protein intake is for a level. You may be getting enough if you are eating some form of lean protein with every meal.

    Ah, I definitely have had huge problems with obsessing over it. And I do agree with other posters that tracking has heaps of benefits. I took your suggestion though - and it also may help people answer my question better. Instead of tracking today though, Iogged what I ate yesterday. (This way I wont be thinking about it all day long every time I put food in my mouth. I also think it's a more accurate log because it's what I did when I was unaware it would be tracked.)

    Here is what I ate yesterday: http://www.myfitnesspal.com/food/diary/thecrossfitter?date=2011-11-28
    This is pretty darn typical of an average day. Obviously I didn't get to measure portions at the time, but after years of obsessive counting I feel very confident with knowing my portions. I also realize this will be more useful when I have more than one day of data to look at.

    Also - I am very interested in this type of protein/what is better debate. I'm just not commenting on it because I'm too uneducated to contribute.

    Hope the food diary helps! I am 5' 5" 150lbs, and crossfit 5 days a week (in the running season I have marathon training as well- but not right now)
  • HollyMac20
    HollyMac20 Posts: 259 Member
    Your diary is still set to private so I can't see it. What was your grams of protein for the day?

    The type/brand/kind debate probably could go forever. All my protein that comes in shake form is whey protein. My Shakeology in the morning also has greens and such in it. I use Optimum Nutrition's 100% Natural Vanilla for my straight whey, pre workout or if I were to have it as part of any other meal. It has amino acids, which also help repair muscles. Post workout is Muscle Milk. Again, whey protein based. There are lots of protein options; whey, whey isolate, soy, egg white, low carb, flavored, unflavored, etc. Part of it is a trial and error to figure out what you like. bodybuilder.com or netrition.com have endless options. Your local GNC may be a good place to start as well. Like anything, read your labels and do some research and reading online or buy books. You can get super extreme and buy whey protein from grass fed beef all organic or you can get Wal Mart brand. Buy in small quantities until you find what you like :-)
  • rml_16
    rml_16 Posts: 16,414 Member
    Protein shakes are a supplement.

    If you receive the protein you need from other sources, there is no need.

    Without tracking your food intake, it is likely hard to tell how much protein you are eating.


    Exactly. And the protein from a shake is far inferior to protein from food. There's a Cleveland Clinic article about protein supplements that basically says no one, no matter the fitness level, needs them.

    While I agree that nobody "needs" shakes if your intake from food is sufficient, the bolded statement is just plain false.

    Whey protein is one of the highest quality sources there is, in terms of bioavailability.

    Take your argument up with the Cleveland Clinic, since that is my source for that information.

    found it

    http://my.clevelandclinic.org/sports_health/nutrition/protein_needs.aspx

    and of course this assumes one has the budget to consume all their protein from whole food sources and likes various whole food protein sources, vegetarians for example might have trouble hitting their protein requirements and need a supp

    I am a vegetarian. I meet my protein goals and often surpass them. It isn't difficult.


    Not difficult if your protein goals are as low as yours are (56g)

    http://www.myfitnesspal.com/food/diary/rml_16

    For those that actually want to preserve of build muscle, shakes may be helpful.

    As far is your Cleveland Clinic "reference" is concerned, they conflate protein supplements with BCAA''s and regurgitate the myth that protein causes kidney issues.

    Find better references.

    First, I ignore that goal. I actually usually get more than the set goal.

    Second, the body can only process so much and 1 gram per pound is far more than it can process. Most of that protein is going to be filtered out by the body or stored as fat, not used to build muscle.

    If you think a respected healthcare facility with hundreds of researchers on staff and doctors, nurses and dieticians on staff is "just regurgitating myths," then I can't help you.

    The only sources I've ever heard claim you need ridiculous amounts of protein are personal trainers with very little nutrition training and body builders who get their information from personal trainers.

    I happen to know more than one person who is currently living with permanent health problems due to following that advice.
  • thecrossfitter
    thecrossfitter Posts: 424 Member
    Diary should now be public- thanks!
  • Rae6503
    Rae6503 Posts: 6,294 Member
    To maintain muscle while losing weight you should eat at least 1g of protein for every pound of lean body mass. Protein shakes simple assist in hitting this number while staying under your calorie goal, plus it's cheaper and easier than eating a pound chicken a day.
  • RonSwanson66
    RonSwanson66 Posts: 1,150 Member

    The only sources I've ever heard claim you need ridiculous amounts of protein are personal trainers with very little nutrition training and body builders who get their information from personal trainers.

    Argumentum ad ignorantiam

    Lyle McDonald:
    "t’s worth noting that more recent research supports further benefits of increased protein intakes while dieting, beyond simple lean body mass maintenance. Protein is the most filling nutrient (meaning that higher protein intakes tend to control hunger better) and studies have found that higher protein intakes can help to stabilize blood sugar levels while dieting which has benefits from both an energy level and appetite standpoint. Protein high in the amino acid leucine (with the dairy proteins whey and casein being the two proteins highest in leucine) seem to have extra benefit in this regard."

    Alan Aragon:
    The most recent scientific literature reviews and
    position stands collectively list a range of 1.2-2.0 g/kg,4-7 with
    one review pushing the upper end of its recommendation to
    2.2 g/kg.8 These figures exceed the RDA by 50-175%. Given the
    abundance of research to the contrary, it’s plainly false to claim
    that the RDA is optimal or sufficient for most athletes and
    physically active individuals.

    I happen to know more than one person who is currently living with permanent health problems due to following that advice.

    Correlation =/= causation.

    How, pray tell, did you establish a causal relationship between this person's protein intake and health problems?
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