Do I need protein shakes?

Options
plaingirly
plaingirly Posts: 378
in Food and Nutrition
When do you need protein shakes?

I want to get into lifting weights so wasn't sure if I needed extra protein or how much. I am generally over the amount that MFP sets me.

Plus I have a lot of weight to lose so is it possible to build muscle and strength while losing all the excess weight?
«134

Replies

  • wmagoo27
    wmagoo27 Posts: 201 Member
    Options
    About 1 gram of protein per pound of lean body mass is generally recommended for someone lifting weights. The generic setting that MFP uses is very low. You can customize those settings, but you'll have to sacrafice the calories from one of your other macros to increase protein. To get lean body mass, estimate your body fat as closely as you can, subtract that from 100 percent and what is left is percent of lean body mass. This site has a good calculator and some more information.
    http://www.bodybuilding.com/fun/lbm_calculator.htm
  • SyStEmPhReAk
    SyStEmPhReAk Posts: 330 Member
    Options
    About 1 gram of protein per pound of lean body mass is generally recommended for someone lifting weights. The generic setting that MFP uses is very low. You can customize those settings, but you'll have to sacrafice the calories from one of your other macros to increase protein. To get lean body mass, estimate your body fat as closely as you can, subtract that from 100 percent and what is left is percent of lean body mass. This site has a good calculator and some more information.
    http://www.bodybuilding.com/fun/lbm_calculator.htm

    ^this

    With that said, you don't NEED protein shakes if you are hitting your daily amount through whole foods. If you already have a diet consisting of lean meats and fish, you may find that you get enough protein already. Shakes are used as a supplement to help you hit your protein goal if you find you aren't getting enough from your meals.
  • plaingirly
    plaingirly Posts: 378
    Options
    I think I eat quite a lot of protein - chicken most lunchtime when I am at work!

    Just not sure if it is possible to build muscle while losing weight. x
  • wmagoo27
    wmagoo27 Posts: 201 Member
    Options
    I think I eat quite a lot of protein - chicken most lunchtime when I am at work!

    Just not sure if it is possible to build muscle while losing weight. x

    The added protein isn't so much to build muscle as to repair the muscle you beat up while training. You'll use up calories to repair that muscle and more protein in your diet will help to facilitate the process.
  • Yogislim
    Yogislim Posts: 5
    Options
    I am not an expert, but I have been noticing that getting my protein has been way harder than carbs and fat. Perhaps I may try it.
  • etoiles_argentees
    etoiles_argentees Posts: 2,827 Member
    Options
    About 1 gram of protein per pound of lean body mass is generally recommended for someone lifting weights. The generic setting that MFP uses is very low. You can customize those settings, but you'll have to sacrafice the calories from one of your other macros to increase protein. To get lean body mass, estimate your body fat as closely as you can, subtract that from 100 percent and what is left is percent of lean body mass. This site has a good calculator and some more information.
    http://www.bodybuilding.com/fun/lbm_calculator.htm

    ^this

    With that said, you don't NEED protein shakes if you are hitting your daily amount through whole foods. If you already have a diet consisting of lean meats and fish, you may find that you get enough protein already. Shakes are used as a supplement to help you hit your protein goal if you find you aren't getting enough from your meals.
  • mariaghalichi
    mariaghalichi Posts: 5
    Options
    About 1 gram of protein per pound of lean body mass is generally recommended for someone lifting weights. The generic setting that MFP uses is very low. You can customize those settings, but you'll have to sacrafice the calories from one of your other macros to increase protein. To get lean body mass, estimate your body fat as closely as you can, subtract that from 100 percent and what is left is percent of lean body mass. This site has a good calculator and some more information.
    http://www.bodybuilding.com/fun/lbm_calculator.htm

    This is exactly what I was going to say. Also, protein shakes are just another, yet easy, form of getting protein. You could get more protein from actual food, if you choose. Also, if you are planning to add weightlifting, you are going to need to consume more calories so you have the fuel to get through those workouts. Good luck to you! You seem to be on the right track!
  • mariaghalichi
    mariaghalichi Posts: 5
    Options
    I think I eat quite a lot of protein - chicken most lunchtime when I am at work!

    Just not sure if it is possible to build muscle while losing weight. x

    Yes, you can build muscle while losing weight. In fact, I always set up my clients with a solid weight training program even if they have a large amount of weight to lose. Why? Muscle burns more calories than fat at rest. The more muscle you have, the more calories you burn, and the faster you burn that 3,500 calories to get rid of that pound of fat. Don't go crazy. It's best to start off small and build.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Options
    I think I eat quite a lot of protein - chicken most lunchtime when I am at work!

    Just not sure if it is possible to build muscle while losing weight. x

    No, you can't build muscle while in a deficit but as mentioned it will help with recovery and help you maintain your current lean body mass which is very important. I will echo the suggestion 1g of protein per pound of lean body mass that you have. Probably around 100g a day I'm guessing. I would genuinely try to get there with whole foods but if you can't make it, then sure protein powder is an option. 100g of protein is easy to hit though, that's only 400 calories worth. Most people who are supplementing are trying to get much higher numbers, like 250, 300g+ of protein a day. It can get tiresome to eat that much meat ;) Or they're vegetarians - lots will supplement for proper protein intake.
  • theryan244
    theryan244 Posts: 65 Member
    Options
    Once again protein is over rated. I eat about 100g of protein and have a LBM of 196lbs. With reduce protein intake amino acid oxidation goes up. Also carbs are muscle sparing. The guy above said you need protein to recover from workouts. He seemed semi educated he also knows that muscles mostly burn glucose aka carbs.

    So save your money.

    Are you saying .5 grams of protein per pound of BW, the amount you eat, is equally as sufficient as 1g of protein per pound of BW in terms of muscle sparing/protein synthesis? I don't see how you could substantiate that claim.
  • Weebs628
    Weebs628 Posts: 574 Member
    Options
    I like my protein shakes. Gives me a little extra to hit my daily goal and keeps me full. I don't eat a whole lot of meat. I'm totally a carnivore, but vegetarian recipes always attract me.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Options
    About 1 gram of protein per pound of lean body mass is generally recommended for someone lifting weights. The generic setting that MFP uses is very low. You can customize those settings, but you'll have to sacrafice the calories from one of your other macros to increase protein. To get lean body mass, estimate your body fat as closely as you can, subtract that from 100 percent and what is left is percent of lean body mass. This site has a good calculator and some more information.
    http://www.bodybuilding.com/fun/lbm_calculator.htm

    ^this

    With that said, you don't NEED protein shakes if you are hitting your daily amount through whole foods. If you already have a diet consisting of lean meats and fish, you may find that you get enough protein already. Shakes are used as a supplement to help you hit your protein goal if you find you aren't getting enough from your meals.

    ^^both these.

    You need to lift weights to gain muscle. Generally you need to be on a caloric surplus, however, overweight and untrained individuals can make muscles gains on a deficit. Plus, even if not overweight or untrained, you can still make strength gains.

    Look into a good strength training routine such as stronglifts 5 x 5 if you have access to a gym.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Options
    Once again protein is over rated. I eat about 100g of protein and have a LBM of 196lbs. With reduce protein intake amino acid oxidation goes up. Also carbs are muscle sparing. The guy above said you need protein to recover from workouts. He seemed semi educated he also knows that muscles mostly burn glucose aka carbs.

    So save your money.

    Are you saying .5 grams of protein per pound of BW, the amount you eat, is equally as sufficient as 1g of protein per pound of BW in terms of muscle sparing/protein synthesis? I don't see how you could substantiate that claim.

    Most research agrees there is no correlation between protein synthesis and protein intake. I did not say BW as in Total body weight, I said LBM(Lean Body Mass). More protein won't hurt. If you want to take it go ahead, but it's not necessary.

    Here is a study on renal disease and protein intake.
    People with renal disease must consume low amounts of protein to delay their disease. They must under 0.3g of protein per pound of body weight. A man of 160lbs would consume 48g of protein. Their disease is highly catabolic(breaks down their muscles). One group lifted weights while the other group did not. Even with ridiculous low amount of protein the group that lifted weights had a slight increase of LBM. The group who didn’t do any resistance training? They lost 7lbs of LBM. This shows how powerful resistance training can be.
    http://www.ncbi.nlm.nih.gov/pubmed/11730397

    What about these studies then?

    The current RDA for protein intake is .8g/kg of bodyweight. The real kicker here is that they claim that there is no benefit to eating more than that. I simply want to arm people with research that disputes this.

    So, here we go:

    1.4-2g of protein per kg of bodyweight is beneficial for individuals engaged in intense exercise:
    http://www.ncbi.nlm.nih.gov/pubmed/20048505
    http://www.ncbi.nlm.nih.gov/pubmed/19278045
    http://www.ncbi.nlm.nih.gov/pubmed/17908291
    http://www.ncbi.nlm.nih.gov/pubmed/18500966

    2-3g/kg is beneficial for athletes:
    http://www.ncbi.nlm.nih.gov/pubmed/14971434

    Older subjects lost lean mass getting the RDA protein recommendations (.8g/kg):
    http://www.ncbi.nlm.nih.gov/pubmed/11382798

    Double the RDA outperformed the RDA for individuals in a calorie deficit:
    http://www.ncbi.nlm.nih.gov/pubmed/495538
    http://www.ncbi.nlm.nih.gov/pubmed/16046715

    Triple the RDA outperformed the RDA for individuals in a calorie deficit: http://www.ncbi.nlm.nih.gov/pubmed/19927027

    Subjects with a 1.5g/kg protein intake lost fat and gained lean mass:
    http://www.ncbi.nlm.nih.gov/pubmed/10838463

    Of people that don't exercise, high protien intake causes less lean-mass loss:
    http://www.ncbi.nlm.nih.gov/pubmed/17299116

    Protein intake has no effect?
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Options
    Once again protein is over rated. I eat about 100g of protein and have a LBM of 196lbs. With reduce protein intake amino acid oxidation goes up. Also carbs are muscle sparing. The guy above said you need protein to recover from workouts. He seemed semi educated he also knows that muscles mostly burn glucose aka carbs.

    So save your money.

    Don't worry there champ. If you keep repeating your unsubstantiated claims over and over, maybe someday SOMEONE will believe you ;) Until then, best of luck!
  • Crankstr
    Crankstr Posts: 3,958 Member
    Options
    pst, sara...




    your efforts are appreciated.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Options
    Once again protein is over rated. I eat about 100g of protein and have a LBM of 196lbs. With reduce protein intake amino acid oxidation goes up. Also carbs are muscle sparing. The guy above said you need protein to recover from workouts. He seemed semi educated he also knows that muscles mostly burn glucose aka carbs.

    So save your money.

    Are you saying .5 grams of protein per pound of BW, the amount you eat, is equally as sufficient as 1g of protein per pound of BW in terms of muscle sparing/protein synthesis? I don't see how you could substantiate that claim.

    Most research agrees there is no correlation between protein synthesis and protein intake. I did not say BW as in Total body weight, I said LBM(Lean Body Mass). More protein won't hurt. If you want to take it go ahead, but it's not necessary.

    Here is a study on renal disease and protein intake.
    People with renal disease must consume low amounts of protein to delay their disease. They must under 0.3g of protein per pound of body weight. A man of 160lbs would consume 48g of protein. Their disease is highly catabolic(breaks down their muscles). One group lifted weights while the other group did not. Even with ridiculous low amount of protein the group that lifted weights had a slight increase of LBM. The group who didn’t do any resistance training? They lost 7lbs of LBM. This shows how powerful resistance training can be.
    http://www.ncbi.nlm.nih.gov/pubmed/11730397

    What about these studies then?

    The current RDA for protein intake is .8g/kg of bodyweight. The real kicker here is that they claim that there is no benefit to eating more than that. I simply want to arm people with research that disputes this.

    So, here we go:

    1.4-2g of protein per kg of bodyweight is beneficial for individuals engaged in intense exercise:
    http://www.ncbi.nlm.nih.gov/pubmed/20048505
    http://www.ncbi.nlm.nih.gov/pubmed/19278045
    http://www.ncbi.nlm.nih.gov/pubmed/17908291
    http://www.ncbi.nlm.nih.gov/pubmed/18500966

    2-3g/kg is beneficial for athletes:
    http://www.ncbi.nlm.nih.gov/pubmed/14971434

    Older subjects lost lean mass getting the RDA protein recommendations (.8g/kg):
    http://www.ncbi.nlm.nih.gov/pubmed/11382798

    Double the RDA outperformed the RDA for individuals in a calorie deficit:
    http://www.ncbi.nlm.nih.gov/pubmed/495538
    http://www.ncbi.nlm.nih.gov/pubmed/16046715

    Triple the RDA outperformed the RDA for individuals in a calorie deficit: http://www.ncbi.nlm.nih.gov/pubmed/19927027

    Subjects with a 1.5g/kg protein intake lost fat and gained lean mass:
    http://www.ncbi.nlm.nih.gov/pubmed/10838463

    Of people that don't exercise, high protien intake causes less lean-mass loss:
    http://www.ncbi.nlm.nih.gov/pubmed/17299116

    Protein intake has no effect?

    what about these studies...

    Steroids and muscle growth

    There was a steroid study that contained 43 men who were experienced weight lifters. There were 4 groups in the study.
    * Group 1: NO EXERCISE + NO STERIODS
    * Group 2: EXERCISE + NO STERIODS
    * Group 3: NO EXERCISE + WEEKLY STEROID INJECTION
    * Group 4: EXERCISE + WEEKLY STEROID INJECTION.

    Each member of this study consumed roughly 120g of protein (which is on the lower side of current recommendations) and about 16calories per pound of bodyweight.

    Group 1: no gain in LBM
    Group 2: gained 4.5lbs
    Group 3: gained more than group 1
    Group 4: gained over 13lbs of LBM

    120g of protein was sufficient protein to be able to build up to 13lbs of LBM.
    [Bhasin S, 1996].

    Lacto-ovo vegeterians

    Lacto-ovo vegeterians(I’ll just call them veggie’s for short) Consume about 79g of protein and about 450 calories less than non-vegetarians. Non veggie’s consume about 138g of protein on a daily basis. Both groups in this study gained between 2-5lbs of LBM. The point of this study is to show once you meet the minimum requirements you don’t need more protein. Remember 5lbs of LBM is what can be gained with a good resistance plan. In this study both groups came close to average results, even the veggies who ate very low amounts of protein.
    http://www.ncbi.nlm.nih.gov/pubmed/14600563

    Renal Disease

    People with renal disease must consume low amounts of protein to delay their disease. They must under 0.3g of protein per pound of body weight. A man of 160lbs would consume 48g of protein. Their disease is highly catabolic(breaks down their muscles). One group lifted weights while the other group did not. Even with ridiculous low amount of protein the group that lifted weights had a slight increase of LBM. The group who didn’t do any resistance training? They lost 7lbs of LBM. This shows how powerful resistance training can be.
    http://www.ncbi.nlm.nih.gov/pubmed/11730397

    Excessive calories

    In this study both groups consumed 2010 calories in addition to their normal daily intake. Group 1 also consumed an additional 106g of protein and group 2 consumed only an extra 24g of protein. The results are group 1 gained 6lbs of lBM and group 2 gained 7.5lbs while consuming roughly 120g of protein total. Yes the LOWER protein group gained LBM than the higher protein group.
    http://www.ncbi.nlm.nih.gov/pubmed/11591884

    • Tarnopolsky et al. (1992) observed no differences in whole body protein synthesis or indexes of lean body mass in strength athletes consuming either 0.64g/lb or 1.10g/lb over a 2 week period. Protein oxidation did increase in the high protein group, indicating a nutrient overload.
    • Walberg et al. (1988) found that 0.73g/lb was sufficient to maintain positive nitrogen balance in cutting weightlifters over a 7 day time period.
    • Tarnopolsky et al. (1988) found that only 0.37g/lb was required to maintain positive nitrogen balance in elite bodybuilders (over 5 years of experience, possible previous use of androgens) over a 10 day period. 0.45g/lb was sufficient to maintain lean body mass in bodybuilders over a 2 week period. The authors suggested that 0.55g/lb was sufficient for bodybuilders.
    • Lemon et al. (1992) found no differences in muscle mass or strength gains in novice bodybuilders consuming either 0.61g/lb or 1.19g/lb over a 4 week period. Based on nitrogen balance data, the authors recommended 0.75g/lb.
    • Hoffman et al. (2006) found no differences in body composition, strength or resting hormonal concentrations in strength athletes consuming either 0.77g/lb or >0.91g/lb over a 3 month period.

    We both have 10 studies if i counted correctly. Does that mean if I had 11 I'd be right?

    lolz - the debate on the above is here if anyone is interested. http://www.myfitnesspal.com/topics/show/787083-muscle-growth-protein-recommendations-highly-over-rated.


    Oh, and you do realize that nitrogen balance is an imperfect measure of protein synthesis don't you? Which is the measure used for a bunch of the studies above.
  • AnvilHead
    AnvilHead Posts: 18,344 Member
    Options
    Heeerrrrre we go again.............
  • bdamaster60
    bdamaster60 Posts: 595 Member
    Options
    I think I eat quite a lot of protein - chicken most lunchtime when I am at work!

    Just not sure if it is possible to build muscle while losing weight. x

    No, you can't build muscle while in a deficit but as mentioned it will help with recovery and help you maintain your current lean body mass which is very important. I will echo the suggestion 1g of protein per pound of lean body mass that you have. Probably around 100g a day I'm guessing. I would genuinely try to get there with whole foods but if you can't make it, then sure protein powder is an option. 100g of protein is easy to hit though, that's only 400 calories worth. Most people who are supplementing are trying to get much higher numbers, like 250, 300g+ of protein a day. It can get tiresome to eat that much meat ;) Or they're vegetarians - lots will supplement for proper protein intake.

    Actually you can build muscle while in a deficit. It's just very difficult.
  • SideSteel
    SideSteel Posts: 11,068 Member
    Options
    When do you need protein shakes?

    I want to get into lifting weights so wasn't sure if I needed extra protein or how much. I am generally over the amount that MFP sets me.

    Plus I have a lot of weight to lose so is it possible to build muscle and strength while losing all the excess weight?

    Protein is overrated, so no you don't. You'll be fine.

    How much is she currently taking, what are her stats and what is her deficit? Or is protein intake completely irrelevant?

    Or do you just disregard it entirely?
  • SideSteel
    SideSteel Posts: 11,068 Member
    Options
    ..

Categories