Female doing P90X should I be using protein powder?

MargaretPetersBergen

Hi,
New to the whole protein powders, and I was wondering if it is recommended for females to use a protein powder while doing P90X. Some days I just find my muscles are really quite sore and I have been steadily working out since Nov 2011. Any ideas or suggestions? Thanks in advance.

MargaretPetersBergen

Anyone?

alexis831

copying this from a post I answered yesterday.... Most of it applies to you.

If you are trying to loose weight and tone I would just stick to getting your protein from chicken, egg whites, fish, and so on. Now if your goal was a low carb diet, which I am not a fan of, or to bulk up then you might need help achieving that with a protein shake. However in my opinion, if I only have so many calories to work with in a day, I would rather eat an egg white burrito with hot sauce and ham instead of a shake. It fills me up better and although I do not eat healthy I know its better to get that stuff from food then from a shake. Either choice you make it wont hinder your weight loss as long as your macros are correct and you are in a deficit. I know Wal-Mart has a cheap shake by bodyfortus for 15.00 a tub and today’s paper had a 3.00 off coupon. It doesn't taste bad and I have a tub if I am WAY low on protein and out of chicken, mainly its for my husband but I have used it 2x over the last 2 months. He wants to bulk a little. Who knows maybe you will find out you like shakes. Just do whatever you want that will keep you driving for success and if a shake rocks our boat then go for it. For me my daily chocolate or twix bar is my reward!

kristenstejskal

I would definitely use protein powder, especially if you are trying to build muscle, but I would think you would only need to use it once a day, and continue to try to get the majority of your protein from natural, lean sources (lean meats, veggies, nuts). My favorite is Nature's Plus Spirutein in vanilla.

Hope this helped

OneFitDude16

yeah definitely

EatClean_WashUrNuts

In all honesty...Protein Powders are good in adding your macros for when you are having issues meeting your protein needs. While studies show that intake of isolate proteins within 30 minutes of finishing your workouts have an increased benefit, the overall benefit is still minimal.

In short...supplement only if you struggle to hit the macros.

MargaretPetersBergen

Thanks for all the advice:-)

Sidesteal

Hi,
New to the whole protein powders, and I was wondering if it is recommended for females to use a protein powder while doing P90X. Some days I just find my muscles are really quite sore and I have been steadily working out since Nov 2011. Any ideas or suggestions? Thanks in advance.

Figure out your calorie and macronutrient intake needs based on your goals and your training. Chances are this will put your protein needs moderately high, as MFP sets them quite low. 1g/lb lean mass should be plenty.

If you can hit this value with whole foods, you don't need whey protein.
You can still use whey protein to help you hit this target if you choose to.

But beyond that, it's just protein similar to what you'd get from eating a food source of protein.

jjefferies7

i saw someone post about the "30 minute window", there is no 30 minute window to take your protein shake after your workout, that's a myth. if you hit your protein intake on a daily basis then you don't need it, if you don't then you should invest in a shake, simple as that.

IntenseRSX04

hell yea, gotta get protein in somehow, 1g per pound of bw at least and whey is cheaper per serving and tastes way better than any other source

Sarauk2sf

i saw someone post about the "30 minute window", there is no 30 minute window to take your protein shake after your workout, that's a myth. if you hit your protein intake on a daily basis then you don't need it, if you don't then you should invest in a shake, simple as that.

^^Yep!

And what Sidesteal said.

goldilocks509

get some glutamine...it will help a ton with the sore muscles

jjefferies7

not trying to be rude but glutamine supplementation is pretty much useless and a waste of your money.

Sidesteal

not trying to be rude but glutamine supplementation is pretty much useless and a waste of your money.

^ Agreed.

neverstray

No. I am against powders. Just eat right. Food has protein.

jjefferies7

No. I am against powders. Just eat right. Food has protein.

o rly

fitfocusedfamily

Hi,
New to the whole protein powders, and I was wondering if it is recommended for females to use a protein powder while doing P90X. Some days I just find my muscles are really quite sore and I have been steadily working out since Nov 2011. Any ideas or suggestions? Thanks in advance.

I've done P90X & am currently doing P90X2. From what you stated, the issue isn't that you are necessarily lacking in protein consumption. You said your muscle are really sore some days. With any strength training program, it is highly important to recover after a workout. The 30 minute window previously mentioned isn't in regard to protein intake but rather that is your window for recovery after a workout. Recovery requires a combination of protein & carbs. There is a P90X Results & Recovery Formula that meets this combination. I use it after every high intensity workout. You can also try a low fat chocolate milk: 8 oz. skim milk mixed with a serving of chocolate syrup. It is simple, cheat, and proven to work. Try one of these & see if the soreness doesn't reduce some.

Also, muscle soreness isn't a bad thing. It means you are working them to their max. Excellent job in doing so! In addition to proper post-workout nutrition, you can always use a muscle rub like Tiger Balm, or soke in a warm bath with Epsom salt.

Do your best & forget the rest & keep bringing it! X

jjefferies7

no there is no 30 minute window of recovery. if you feel like taking your shake or eating after then do it. its not necessary to do it in a window of time.

fitfocusedfamily

no there is no 30 minute window of recovery. if you feel like taking your shake or eating after then do it. its not necessary to do it in a window of time.

While the specific amount of time may not exist, it is important to refuel post-workout. Period. Muscle is broken down during exercise & needs fuel to begin to repairt itself. Here is a source regarding that fact:

"During exercise muscles use metabolic fuels at an accelerated rate. In order for physical work to be continuous, the body mobilizes stored fuels to make fatty acids, glucose, and amino acids available for oxidation. This is a catabolic process and cannot occur simultaneous to anabolic processes such as glycogen formation and protein synthesis.

In order for the body to recover from exercise, the catabolic environment must be quickly changed to an anabolic environment. The food that you eat after training affects the hormonal milieu in your body in order for this to take place. With the rapid introduction of carbohydrate, protein, and fat into the system post exercise, the body is able to begin reparations on damaged tissue and replenish fuel reserves."
http://trueorfalsefitness.tumblr.com/post/8872876900/a-scientific-approach-to-pre-post-exercise-nutrition

Equally as important is proper pre-workout nutrition. This is where the protein question comes into play. However, it is the type of protein that matters most. The site above talks about this, also. Here is another:

"Pre-workout protein, specifically the branched chain amino acids (BCAAs), will help fuel your muscles during training. BCAAs don't need to be processed by your liver; after being absorbed, they head directly to your blood stream to be picked up by your muscles.

This is key because exercise causes the breakdown and oxidation of BCAAs. Providing BCAAs to working muscles will prevent the need for your body to catabolize the working muscle itself."

http://www.bodybuilding.com/fun/ask-the-macro-manager-pre-post-workout-shakes.html

Pre- AND post-workout nutrition is absolutely necessary and vital!

jjefferies7

no there is no 30 minute window of recovery. if you feel like taking your shake or eating after then do it. its not necessary to do it in a window of time.

While the specific amount of time may not exist, it is important to refuel post-workout. Period. Muscle is broken down during exercise & needs fuel to begin to repairt itself. Here is a source regarding that fact:

"During exercise muscles use metabolic fuels at an accelerated rate. In order for physical work to be continuous, the body mobilizes stored fuels to make fatty acids, glucose, and amino acids available for oxidation. This is a catabolic process and cannot occur simultaneous to anabolic processes such as glycogen formation and protein synthesis.

In order for the body to recover from exercise, the catabolic environment must be quickly changed to an anabolic environment. The food that you eat after training affects the hormonal milieu in your body in order for this to take place. With the rapid introduction of carbohydrate, protein, and fat into the system post exercise, the body is able to begin reparations on damaged tissue and replenish fuel reserves."
http://trueorfalsefitness.tumblr.com/post/8872876900/a-scientific-approach-to-pre-post-exercise-nutrition

Equally as important is proper pre-workout nutrition. This is where the protein question comes into play. However, it is the type of protein that matters most. The site above talks about this, also. Here is another:

"Pre-workout protein, specifically the branched chain amino acids (BCAAs), will help fuel your muscles during training. BCAAs don't need to be processed by your liver; after being absorbed, they head directly to your blood stream to be picked up by your muscles.

This is key because exercise causes the breakdown and oxidation of BCAAs. Providing BCAAs to working muscles will prevent the need for your body to catabolize the working muscle itself."

http://www.bodybuilding.com/fun/ask-the-macro-manager-pre-post-workout-shakes.html

Pre- AND post-workout nutrition is absolutely necessary and vital!

no

http://www.ncbi.nlm.nih.gov/pubmed/21289204

your "anabolic window" is more like 24 hours, which would mean it hardly matters how long it takes for you to "replenish" after a workout, unless you plan on eating nothing for a full day afterwards, which in most cases i would highly doubt. nutrient timing is largely irrelevant in terms of body composition, it's already been proven.

oh, and by the way the "evidence" you provided me were just articles without a single reference to any studies whatsoever.

jamers3111

If you are trying to loose weight and tone I would just stick to getting your protein from chicken, egg whites, fish, and so on. Now if your goal was a low carb diet, which I am not a fan of, or to bulk up then you might need help achieving that with a protein shake. However in my opinion, if I only have so many calories to work with in a day, I would rather eat an egg white burrito with hot sauce and ham instead of a shake. It fills me up better and although I do not eat healthy I know its better to get that stuff from food then from a shake.

I like this answer... I do P90X and I make a protein/spinach/berry smoothie with 1/2 scoop of protein powder if I don't feel hungry but I know I need some protein. However, I agree that getting protein from actual real food is better. Real food rules

pj12string

I just drink the Beachbody Shakology drink (what they call "the healthiest meal of the day") and that gives me all the nutrients i need. I've been drinking it for breakfast for about 3 months now and have not had any injuries or severe body soreness doing P90X. It does include protein.

fitfocusedfamily

no

http://www.ncbi.nlm.nih.gov/pubmed/21289204

your "anabolic window" is more like 24 hours, which would mean it hardly matters how long it takes for you to "replenish" after a workout, unless you plan on eating nothing for a full day afterwards, which in most cases i would highly doubt. nutrient timing is largely irrelevant in terms of body composition, it's already been proven.

oh, and by the way the "evidence" you provided me were just articles without a single reference to any studies whatsoever.

Getting you site your source is exactly what I wanted. Your source simply states how human muscle protein performs for 24 hours after resistance exercise. It does not state whether or not to feed that muscle during that time.

This, however, does.

"These findings indicate that the rate of recovery is coupled with the rate of muscle glycogen replenishment and suggest that recovery supplements should be consumed to optimize muscle glycogen synthesis as well as fluid replacement."
http://www.ncbi.nlm.nih.gov/pubmed/12580650

They ingested the recovery drink immediately after & 2 hours after exercise. Again, as I previously agreed, the specific amount of time is debatable. Nevertheless, the above study did show that the participants' muscles recovered quickly after ingesting a recovery drink. Again, post-workout recovery is necessary.

fitfocusedfamily

I just drink the Beachbody Shakology drink (what they call "the healthiest meal of the day") and that gives me all the nutrients i need. I've been drinking it for breakfast for about 3 months now and have not had any injuries or severe body soreness doing P90X. It does include protein.

I use this, too, and the R&R formula. I'm rarely sore in the days after my workouts.

jjefferies7

no

http://www.ncbi.nlm.nih.gov/pubmed/21289204

your "anabolic window" is more like 24 hours, which would mean it hardly matters how long it takes for you to "replenish" after a workout, unless you plan on eating nothing for a full day afterwards, which in most cases i would highly doubt. nutrient timing is largely irrelevant in terms of body composition, it's already been proven.

oh, and by the way the "evidence" you provided me were just articles without a single reference to any studies whatsoever.

Getting you site your source is exactly what I wanted. Your source simply states how human muscle protein performs for 24 hours after resistance exercise. It does not state whether or not to feed that muscle during that time.

This, however, does.

"These findings indicate that the rate of recovery is coupled with the rate of muscle glycogen replenishment and suggest that recovery supplements should be consumed to optimize muscle glycogen synthesis as well as fluid replacement."
http://www.ncbi.nlm.nih.gov/pubmed/12580650

They ingested the recovery drink immediately after & 2 hours after exercise. Again, as I previously agreed, the specific amount of time is debatable. Nevertheless, the above study did show that the participants' muscles recovered quickly after ingesting a recovery drink. Again, post-workout recovery is necessary.

"Enhanced amino acid sensitivity of myofibrillar protein synthesis persists for up to 24 h after resistance exercise in young men."

even the title states the amino acid sensitivity and protein synthesis persists. im pretty sure it's obvious that has to do with consuming nutrients. I have no clue where you got that it doesnt state whether or not to feed the muscle, thats how protein synthesis happens, by CONSUMING protein.

and here is more for you

ANALYSIS OF NUTRIENT TIMING

"When speaking of nutrition for improving body composition or training performance, it's crucial to realize there's an underlying hierarchy of importance. At the top of the hierarchy is total amount of the macronutrients by the end of the day. Distantly below that is the precise timing of those nutrients. With very few exceptions, athletes and active individuals eat multiple times per day. Thus, the majority of their day is spent in the postprandial (fed) rather than a post-absorptive (fasted) state. The vast majority of nutrient timing studies have been done on overnight-fasted subjects put through glycogen depletion protocols, which obviously limits the applicability of the outcomes. Pre-exercise (and/or during-exercise) nutrient intake often has a lingering carry-over effect into the post-exercise period. Throughout the day, there's a constant overlap of meal digestion & nutrient absorption. For this reason, the effectiveness of nutrient timing does not require a high degree of precision." - Alan Aragon, M.S. in Nutrition

ANALYSIS OF GLYCOGEN UTILIZATION DURING TRAINING

"The carbohydrate requirements for weight training actually aren't that great. I did some rough calculations in The Ketogenic Diet and concluded that, for every 2 work sets (assuming a set length of 30-45 seconds) or so, you'll need 5 grams of carbohydrates to replenish the glycogen used." - Lyle McDonald, B.S. in Kinesiology

"In a study by Tesch et al. (1986), nine bodybuilders completed five sets each of front squats, back squats, leg presses, and leg extensions to fatigue, comprising 30 minutes of exercise. Biopsies of muscle samples were obtained from the vastus lateralis before and immediately after exercise. Muscle glycogen concentration was 26% lower post-exercise, a rather modest decline considering the demanding exercise protocol completed. This led the authors to conclude that energy sources in addition to muscle glycogen support heavy resistance training. Data from Essen-Gustavsson and Tesch (1990) with nine bodybuilders performing the same exercise regimen (as above) revealed a 28% decrement in muscle glycogen content as well as a 30% decrease in muscle triglyceride content. This suggests that intramuscular lipolysis (breakdown of triglycerides) may also play a role in energy production during repeated high-intensity exercise. Overall, research suggests that intramuscular glycogen is an important fuel supporting weight training exercise, but not the only substrate."

http://www.ncbi.nlm.nih.gov/pubmed/3758035
http://www.ncbi.nlm.nih.gov/pubmed/2289498

ANALYSIS OF INSULIN AND ANABOLISM / ANTI-CATABOLISM

‎"Insulin appears to exert its anabolic effects chiefly through inhibition of muscle protein breakdown."

Excerpted from the following research:
http://jn.nutrition.org/content/128/2/323S.full

EDIT: oh and just to make it clear, since this might be what you are thinking I am not saying you do not need post workout nutrition, I am stating that it does not matter if you get it immediately after a workout or even within 30 minutes to an hour, as long as you get the nutritents within 24 hours(could be longer, but why take it that far) it won't make a difference, and I can't imagine the vast majority of people waiting longer than a day.

moneymom72

I will not try to advertise but i will tell you that i have many friends doing this program and using the visalus shakes if you want to know more let me know protein powders can be expensive but i get mine for Free just pay shipping and it enhances everything i do in my workout i have muscle tone again and so much energy also does not hurt it tastes like cake This has changed my life but this is a very personal choice and i do not believe in pressure just educating but since december i have 52lbs off and for an almost 40 year old call centre worker that is a miracle.