Women: Do You Take Protein?
wildcata77
Posts: 660
Had my first session with a personal trainer last night, and we talked a lot about "lifting heavy" for shorter reps rather than doing the whole light weights-lots of reps things.
She knows my size and that my goal in lifting is to build enough muscle to increase metabolism so that I burn calories more efficiently, not to "bulk up" (LOL) and she advised having a protein shake directly after lifting. She recommended some lower cal ones but said that I definitely needed to do this to prevent my muscles from eating themselves, esp. if I am eating at a slight deficit most days.
What does chick-science say? Women that are lifting heavy, following NROLFW, etc., do you do the protein supplements after lifting?
ETA: The bulking up comment was a joke. Trust me, I know that that's not a real danger for me. I've been around these parts long enough to know how those comments go over.
She knows my size and that my goal in lifting is to build enough muscle to increase metabolism so that I burn calories more efficiently, not to "bulk up" (LOL) and she advised having a protein shake directly after lifting. She recommended some lower cal ones but said that I definitely needed to do this to prevent my muscles from eating themselves, esp. if I am eating at a slight deficit most days.
What does chick-science say? Women that are lifting heavy, following NROLFW, etc., do you do the protein supplements after lifting?
ETA: The bulking up comment was a joke. Trust me, I know that that's not a real danger for me. I've been around these parts long enough to know how those comments go over.
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Replies
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What does chick-science say?
It says that it doesn't matter when you get that protein, you don't need a postworkout shake. And you won't bulk unless you are on a surplus. The extra weight you're trying to lose won't be enough to bulk up unless you have elevated testosterone.
ETA: Scrapped the intake grams from your diary, I misread them.
ETA: Overall your intake is good. I say stick to it (if not increase a bit) and have chocolate milk after workout if you find yourself lacking energy!0 -
She is incorrect. The nutrients from food you eat before lifting will still be released into your bloodstream before during and after lifting. Protein powder\shakes are a convinience for hitting your protein goal for the day if for some reason you can not hit it eating solid foods. Forget about all the stupid marketing that talks about losing weight by having liquid calories. Getting calories from liquid is the same as getting them from solid food except one takes more energy to process and makes you feel full longer. Can you guess which is which?
Specific info on post workout anabolic window etc. can be found here http://forum.bodybuilding.com/showthread.php?t=131821473&p=678321011&viewfull=1#post678321011
That and a ton more info on lifting, eating, gaining muscle, losing fat, etc can be found here http://www.myfitnesspal.com/topics/show/686963-large-collection-of-info-for-beginners0 -
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It says that it doesn't matter when you get that protein, you don't need a postworkout shake. Try to keep a more stable protein intake though. On average you're in 50-60g with spikes of 100+ on some days. Taking that average to 80g+ a day as a start (or more if you're comfortable) will help your muscle recovery. And you won't bulk unless you are on a surplus. The extra weight you're trying to lose won't be enough to bulk up unless you have elevated testosterone.
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^^ this, it doesn't matter when you consume it just get the right amount of protein, you can use protein supplements to build up your daily protein intake. I normally have one at breakfast
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I don't think the timing matters, but I do have a 200-300 calorie shake immediately after lifting for 50-60 grams of protein. The one I make tastes like peanut butter cups, so I think of it as an award for lifting since it isn't my favorite thing to do lol.0
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What does chick-science say?
It says that it doesn't matter when you get that protein, you don't need a postworkout shake. Try to keep a more stable protein intake though. On average you're in 50-60g with spikes of 100+ on some days. Taking that average to 80g+ a day as a start (or more if you're comfortable) will help your muscle recovery. And you won't bulk unless you are on a surplus. The extra weight you're trying to lose won't be enough to bulk up unless you have elevated testosterone.
Good answer. I'd say overall intake is more important than timing. Most people will recommend eating your lean body mass (in lbs) in grams of protein a day. For most women this is going to be around 100g most likely. If this requires protein supplements, probably best to get it after a workout. Personally I have a shake every day for breakfast because it's quick and convenient and supplements my intake up to 225-250g most days.0 -
Never mind, mistook who the post was directed to. Sorry >.<0
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I generally take a protein shake after lifting.. helps me feel less shaky because I tend to workout on an empty stomach.
I also use it to help boost calories since my powder is 150 calories a scoop.0 -
I always had something afterward so I wouldn't binge. Especially after my shower I'd be starving!0
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I have one after working out, and somtimes as an afternoon snack. Delicious, and a good and cheap way of getting in extra protein IMO.0
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I don't lift a whole lot at all (just beginning a little bit here and there) but I drink a protein shake directly after my work out since I can't possibly consume enough fish/chicken in a day to get the protein I want!0
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I do a post-workout recovery with 4 parts carbs to one part protein and then a heavy protein meal about an hour afterwards. I'm doing P90X...I need to be consuming 40% of my cals from protein and it's almost impossible for me to consume that much protein from food alone since I'm allergic to whey, so I have to limit dairy consumption besides Greek yogurt (the whey is strained out) so thank God for egg white protein powder and Shakeology!0
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I eat protein with every meal and try to eat 40-40-20 (ish) diet most days.... I really actually enjoy my protein shake :-) I'm pretty simple about it- usually after my workout I mix with water and usually have a small fruit with it and it constitutes as one of my "meals". I generally eat about 6-7 small meals/day. Seems to work for me. My personal opinion from experience only seems that it is not the protein that could make one bulky, but the style of lifting instead... I think?0
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YES!!
Lifting or not, protein is a must. But most def if you are lifting get that protein. Your muscles need it for sure.0 -
Thanks for the responses, and for the link to all the info.
I'm still a novice at the lifting thing.0 -
I drink Muscle Milk or the ERA protein drinks generally before I work out so that I do not get shaky and seems to give me more energy.
Other than that - I eat boiled eggs, fish, dinner, etc...to take protein.0 -
I would use the low calorie- about 100 cal muscle milk light drinks. It helped with my recovery from heavy lifting. I didnt bulk up, but I definetely toned up, noticed that I was eating more and still staying the same size. It worked for me 0
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Really woman can do the same workouts and nutrition as men to gain muscle and lose weight...we just need to adjust how much we are taking in. Woman will be not bulk up like the hulk unless they are taking major supliments to make them do so. We lack the hormones that men have to make us do that.
Protein is NEEDED if you are lifting. Its needed anyway but esspecially if you are lifting! If you do any research about muscle fitness they will all tell you that protein is needed...and not the 50g that MFP recomends. You should be eating at LEAST your lean body mass if not more. The key is to keep it spread out throughout your day and try not to take in more than 30-40g per serving because your body will not be able to digest more than that at one time. If you do not give your body the "fuel" it needs to rebuild and recharge you will not see the results you want.
I recommend a post workout shake because your muscles are screaming for food when they have been worked. if you drink it in the 30 minute window after you lift its ideal. It will get used up right away to feed those areas you just worked so hard on. Please DO NOT listen to people who tell you it doesnt matter and that you only need 50-60g for the whole day. That is horrible advice. I increased my protein and drink my shake after my workouts and ive been seeing MUCH BETTER results than what MFP was recomending.
Hope you succeed!0 -
It's not about when, it's about what. If I were you I'd reset my protein goals in your diary, 58 or so per day is a little low. The person who said grams in lean body mass is right, I am for desired weight x 1.20 (about). I lift, about 1.5 hours later eat breakfast, high protein snack around 10 (yogurt with stuff including powder mixed in), lunch, snack shake, dinner, whatever snack. I use protein powder because I was finding it difficult to meet my desired grams of protein and stay within my goal macros without it. I have 2 I use, a really gritty vegan rice protein, and one-step wellness vanilla. I bulk a little her and there, but that's mostly because my diet is crap on the weekend taking me into aggregate surplus.0
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The key is to keep it spread out throughout your day and try not to take in more than 30-40g per serving because your body will not be able to digest more than that at one time.
This part is not true. Your body will digest anything you give it, within reason. 30-40g of protein is nothing!0 -
Really woman can do the same workouts and nutrition as men to gain muscle and lose weight...we just need to adjust how much we are taking in. Woman will be not bulk up like the hulk unless they are taking major supliments to make them do so. We lack the hormones that men have to make us do that.
Protein is NEEDED if you are lifting. Its needed anyway but esspecially if you are lifting! If you do any research about muscle fitness they will all tell you that protein is needed...and not the 50g that MFP recomends. You should be eating at LEAST your lean body mass if not more. The key is to keep it spread out throughout your day and try not to take in more than 30-40g per serving because your body will not be able to digest more than that at one time. If you do not give your body the "fuel" it needs to rebuild and recharge you will not see the results you want.
I recommend a post workout shake because your muscles are screaming for food when they have been worked. if you drink it in the 30 minute window after you lift its ideal. It will get used up right away to feed those areas you just worked so hard on. Please DO NOT listen to people who tell you it doesnt matter and that you only need 50-60g for the whole day. That is horrible advice. I increased my protein and drink my shake after my workouts and ive been seeing MUCH BETTER results than what MFP was recomending.
Hope you succeed!
The body only being able to digest 30-40g of protein from one meal is a myth. Your body immediately sucking up a protein shake after working out is a myth too. It still takes something like 40 minutes to digest whey powder, and as I said amino acids from the protein you have eaten BEFORE working out are still being released into your blood. You are correct though in that people should eat a MINIMUM of 1g protein per lb of LBM. Along with that a MINIMUM of .45g fat per lb of LBM.0 -
I work out at 4:45 am every week day, so I wake up around 4:15. Before my workout, I have a protein shake. After my workout (about and hour and a half long) I'll follow up with another shake and a banana/apple.
Throughout the day, I try to eat as much of my protein as I can, I like to get it through food when I can.
If I find that I'm lacking at the end of the day, I'll have a casein protein shake before bed. Gets the extra protein in and holds me over til the morning.0 -
Really woman can do the same workouts and nutrition as men to gain muscle and lose weight...we just need to adjust how much we are taking in. Woman will be not bulk up like the hulk unless they are taking major supliments to make them do so. We lack the hormones that men have to make us do that.
Protein is NEEDED if you are lifting. Its needed anyway but esspecially if you are lifting! If you do any research about muscle fitness they will all tell you that protein is needed...and not the 50g that MFP recomends. You should be eating at LEAST your lean body mass if not more. The key is to keep it spread out throughout your day and try not to take in more than 30-40g per serving because your body will not be able to digest more than that at one time. If you do not give your body the "fuel" it needs to rebuild and recharge you will not see the results you want.
I recommend a post workout shake because your muscles are screaming for food when they have been worked. if you drink it in the 30 minute window after you lift its ideal. It will get used up right away to feed those areas you just worked so hard on. Please DO NOT listen to people who tell you it doesnt matter and that you only need 50-60g for the whole day. That is horrible advice. I increased my protein and drink my shake after my workouts and ive been seeing MUCH BETTER results than what MFP was recomending.
Hope you succeed!
The body only being able to digest 30-40g of protein from one meal is a myth. Your body immediately sucking up a protein shake after working out is a myth too. It still takes something like 40 minutes to digest whey powder, and as I said amino acids from the protein you have eaten BEFORE working out are still being released into your blood. You are correct though in that people should eat a MINIMUM of 1g protein per lb of LBM. Along with that a MINIMUM of .45g fat per lb of LBM.
The only reason I do believe the 30-40g per serving myth is because thats all my body can handle at a time without getting an upset stomach or extreemly gassy lol. Everyone is different So its best to adjust as your body is able to tolerate. The key is macros for sure agreed you need protein fat and carbs to reach your goals, you just need to have the right amounts of each. Some people take a shake or half a shake before AND after their workout and that works for them. Once i get done with Insanity and back to lifting i think i will start doing the before and after. I do also notice the better i keep up with my proein the less sore i feel after my workouts.0 -
So, my next question: how do I calculate lean body mass?
I'm going to google, but for anyone else looking...0 -
So, my next question: how do I calculate lean body mass?
I'm going to google, but for anyone else looking...
Well you would want to get an estimate of your body fat percentage, take that percentage of your total weight, and subtract it from total weight. So someone 200lbs at 10% would have 180lbs of lean mass (and be yoked as f...) Knowing your height and weight would probably allow someone to give a safe number for you to hit that would be a bit over. Like a 5'6" woman of average build probably 110-120 or therabouts shooting a bit high to be safe.0 -
I do normaly have a protein shake after a good lifting session0
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As long as you are getting enough protein throughout the day you should be fine, if not it is a good way to get the extra protein, and some of them will have some added vitamins, and recovery stuff added to them, that is pretty minimal, but helps sell the product. Something you might want to look into is BCAA's a very good brand is xtend. This is an inter-workout drink that helps keep your body from using muscle as an energy source while you are working out. I would only use this if you are on a calorie deficit though, because if not then you get enough with your food anyways.0
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So, my next question: how do I calculate lean body mass?
I'm going to google, but for anyone else looking...
Well you would want to get an estimate of your body fat percentage, take that percentage of your total weight, and subtract it from total weight. So someone 200lbs at 10% would have 180lbs of lean mass (and be yoked as f...) Knowing your height and weight would probably allow someone to give a safe number for you to hit that would be a bit over. Like a 5'6" woman of average build probably 110-120 or therabouts shooting a bit high to be safe.
I'm just over 5'6" and working on it and just got to 107lbm. Thats a "bit high."
I use this to get a better BF- http://550cord.com/ BF calculator on the right. Uses measurements as well as height/weight.
Then do as he said Wt-BF=LBM
Personally I do a shake after I workout, it helps with my recovery. I don't do as well getting in enough protein on my own most of the time. I am a picky eater though. I believe you should do what works for you!0 -
I don't think the timing matters, but I do have a 200-300 calorie shake immediately after lifting for 50-60 grams of protein. The one I make tastes like peanut butter cups, so I think of it as an award for lifting since it isn't my favorite thing to do lol.
mmmmmmm peanut butter cups...... nom nom nom0 -
So, my next question: how do I calculate lean body mass?
I'm going to google, but for anyone else looking...
Well you would want to get an estimate of your body fat percentage, take that percentage of your total weight, and subtract it from total weight. So someone 200lbs at 10% would have 180lbs of lean mass (and be yoked as f...) Knowing your height and weight would probably allow someone to give a safe number for you to hit that would be a bit over. Like a 5'6" woman of average build probably 110-120 or therabouts shooting a bit high to be safe.
I'm just over 5'6" and working on it and just got to 107lbm. Thats a "bit high."
I use this to get a better BF- http://550cord.com/ BF calculator on the right. Uses measurements as well as height/weight.
Then do as he said Wt-BF=LBM
Personally I do a shake after I workout, it helps with my recovery. I don't do as well getting in enough protein on my own most of the time. I am a picky eater though. I believe you should do what works for you!
Cool. I figured I was a bit high but nothing wrong with being over. Just don't want to be under I was 50 over on a cut. Gonna end up about 100 over on bulk. 0 -
I always try to get in some protein after a lifting session or an intense workout, and sometimes that does come in the form of protein powder. I personally like Designer Whey, and I like putting it in smoothies or adding some to my oatmeal or even making pancakes with it.
I have heard consuming protein right after a strength workout is optimal to help you muscles repair themselves. Not entirely sure if that's true, but I feel it's a good practice and I generally eat right after my workouts anyway.0
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