Protein powder?

Hertford86

I'm trying to up my protein, but I don't want it to steal all my calories, as I like eating lots of veg and little meat. Are protein shakes OK? They are on the shelf next to those scary metabolism boosting miracle diet pills that I wouldn't touch if you paid me - but am I right in thinking they're not the same, and are actually alright?

Background, if it's relevant. 45, female, 140lb, just looking to be healthy, I'm lifting ("heavy" by my standards but it doesn't amount to much) and have built something like muscle for the first time in my life, but I seem to be slowing down and getting tired. Hence thinking some more protein might be in order. I eat Greek yogurt, and eggs, and beans, but I never get to my numbers.

Thanks in advance for any input.

CristinaL1983

I starting adding protein powder to my days a week ago. I love it. I feel better and have less muscle exhaustion etc... I use the GNC amplified wheybolic protein powder. It has 60g of protein per serving (3 scoops) and 280 calories. I usually only want to add about 20-30 g of protein so I do 1 or 1 1/2 scoops for 20-30 g of protein and 93-140 calories. It's one of the lowest calorie powders I found (for the amount of protein) and it's easy to just do 1 scoop instead of three so it makes only having 1/3 of a serving pretty awesome 20g of protein for 93 calories. It's as low or lower than fish (depending on the fish).

Some of the protein powders have a lower concentration of protein and end up being a couple hundred calories for only 20g of protein (I stay away from those).

CharRicho

I always have a protein shake after a workout. They're great for upping your protein.

jjrichard83

According to the Institute of Medicine, the average healthy adult requires 0.36 g of protein per pound of body weight per day. So for example, if you weigh 150 lb.., you would need 54 g of protein a day. In food terms, that would equal a 4 oz. piece of chicken, 6 oz. cup of Greek yogurt and a half-cup of skim milk.

Don't worry much about the protein, but some of those shakes are tasty!

Pink_Tina

I use the GNC amplified wheybolic protein powder. It has 60g of protein per serving (3 scoops) and 280 calories.

I use the same shake with only 2 scoops (40g protein / 187 calories) after my workouts. I get the vanilla kind and it tastes like pina colada if you add in a few squirts of Dole's 0 calorie pineapple coconut water enhancer too. So yummy, it's like a dessert! With it, I generally reach about 80 to 90 grams of protein (combined with my other stuff of course) a day with my macro nutrients set at 40% carbs, 30% protein, and 30% fat. I see nothing wrong with adding in a tasty shake if you're so inclined. :flowerforyou:

slkehl

According to the Institute of Medicine, the average healthy adult requires 0.36 g of protein per pound of body weight per day. So for example, if you weigh 150 lb.., you would need 54 g of protein a day. In food terms, that would equal a 4 oz. piece of chicken, 6 oz. cup of Greek yogurt and a half-cup of skim milk.

Don't worry much about the protein, but some of those shakes are tasty!

Agreed!

Based on your description, I wouldn't worry about protein powder if I were you. You're probably getting plenty from your diet-MFP recommendations are unnecessarily high.

CristinaL1983

I use the GNC amplified wheybolic protein powder. It has 60g of protein per serving (3 scoops) and 280 calories.

I use the same shake with only 2 scoops (40g protein / 187 calories) after my workouts. I get the vanilla kind and it tastes like pina colada if you add in a few squirts of Dole's 0 calorie pineapple coconut water enhancer too. So yummy, it's like a dessert! With it, I generally reach about 80 to 90 grams of protein (combined with my other stuff of course) a day with my macro nutrients set at 40% carbs, 30% protein, and 30% fat. I see nothing wrong with adding in a tasty shake if you're so inclined. :flowerforyou:

I drink the vanilla as well. I usually do a scoop and a half (though it depends on the day sometimes just one and sometimes two). I'll have to try that (the pineapple coconut water enhancer) it sounds awesome!!

AnvilHead

According to the Institute of Medicine, the average healthy adult requires 0.36 g of protein per pound of body weight per day. So for example, if you weigh 150 lb.., you would need 54 g of protein a day. In food terms, that would equal a 4 oz. piece of chicken, 6 oz. cup of Greek yogurt and a half-cup of skim milk....

Those recommendations are for "healthy" individuals who:

a) Aren't in a caloric deficit
b) Aren't engaging in a regular/strenuous exercise program

Both of which can significantly increase protein needs. Current recommendations for people involved in strength training programs are in the neighborhood of 1g protein per pound of lean body mass, or around .75g per pound of body weight.

Amino acids (the constituents of protein) are used for structure of the body. They are also used for hormones, enzymes, cellular transporters for other nutrients and to regulate the water balance and pH balance of the body, among other things. The body maintains an "amino acid pool" readily available for these functions. If exogenous protein intake is inadequate, the body will scavenge protein from the muscles/tissue to maintain the amino acid pool (thus, catabolism). Since caloric deficit and strength training (both of which the OP is currently engaged in) increase protein demands, it would make sense to augment the intake above and beyond RDA/RDI levels (as recommended by many researchers) to ensure adequate protein to fuel the body's demands.

Crankstr

According to the Institute of Medicine, the average healthy adult requires 0.36 g of protein per pound of body weight per day. So for example, if you weigh 150 lb.., you would need 54 g of protein a day. In food terms, that would equal a 4 oz. piece of chicken, 6 oz. cup of Greek yogurt and a half-cup of skim milk....

Those recommendations are for "healthy" individuals who:

a) Aren't in a caloric deficit
b) Aren't engaging in a regular/strenuous exercise program

Both of which can significantly increase protein needs. Current recommendations for people involved in strength training programs are in the neighborhood of 1g protein per pound of lean body mass, or around .75g per pound of body weight.

Amino acids (the constituents of protein) are used for structure of the body. They are also used for hormones, enzymes, cellular transporters for other nutrients and to regulate the water balance and pH balance of the body, among other things. The body maintains an "amino acid pool" readily available for these functions. If exogenous protein intake is inadequate, the body will scavenge protein from the muscles/tissue to maintain the amino acid pool (thus, catabolism). Since caloric deficit and strength training (both of which the OP is currently engaged in) increase protein demands, it would make sense to augment the intake above and beyond RDA/RDI levels (as recommended by many researchers) to ensure adequate protein to fuel the body's demands.

Sarauk2sf

According to the Institute of Medicine, the average healthy adult requires 0.36 g of protein per pound of body weight per day. So for example, if you weigh 150 lb.., you would need 54 g of protein a day. In food terms, that would equal a 4 oz. piece of chicken, 6 oz. cup of Greek yogurt and a half-cup of skim milk.

Don't worry much about the protein, but some of those shakes are tasty!

Those stats relate to people not on a caloric restriction and not doing any intensive exercise. Plus the studies that support the above numbers are based on nitrogen balance method of ascertaining the amount of protein needed which is a flawed methodology.

This is an excellent video:

http://www.youtube.com/watch?v=SFObr7rc1kA

Also, here are some studies that indicate that the RDA is sub optimal, even for people at maintenance:

http://www.myfitnesspal.com/topics/show/823505-research-on-protien-intake

MoreBean13

Protein shakes are a fantastic way to meet your macro goals. Go for it!

Sarauk2sf

OP: your tiredness may have nothing to do with your protein intake and everything to do with either your calories in general or carbs specifically. However, your calories do not look particularly low, nor do your carbs. Have you had a training break at all? When exercising, your body is under stress (as it is when dieting). You may just need a weeks training break.

Protein powder is only necessary if you are not getting enough protein from food/drink. It's purely a supplement to do just that. It is whey, which is a derivative of milk, or soy, which is a derivative of well, soy.

If you want to up your protein, it is a very calorie 'savvy' way, however, you should look to ways to increase your protein from food if possible for satiation purposes.

lee3978

I use the GNC amplified wheybolic protein powder. It has 60g of protein per serving (3 scoops) and 280 calories.

I buy the Cookies and Cream. I got some flack today from a friend about using soy based products and how unhealthy it is. I use the GNc for the cookies and cream flavor and the Jay Robb chocolate which is non-soy based. So conflicting.

Opinions?

Sarauk2sf

I use the GNC amplified wheybolic protein powder. It has 60g of protein per serving (3 scoops) and 280 calories.

I buy the Cookies and Cream. I got some flack today from a friend about using soy based products and how unhealthy it is. I use the GNc for the cookies and cream flavor and the Jay Robb chocolate which is non-soy based. So conflicting.

Opinions?

You will get a lot of conflicting opinions. My take, there is no real conclusive evidence to say soy is an issue for healthy individuals assuming reasonable doses (and I have looked). I do not use soy protein as I am a vegetarian and get a decent amount of soy as a result from my food. If you are using it as just a supplement, I see no issue with it at all.

AnvilHead

I buy the Cookies and Cream. I got some flack today from a friend about using soy based products and how unhealthy it is. I use the GNc for the cookies and cream flavor and the Jay Robb chocolate which is non-soy based. So conflicting.

Opinions? You will get a lot of conflicting opinions. My take, there is no real conclusive evidence to say soy is an issue for healthy individuals assuming reasonable doses (and I have looked). I do not use soy protein as I am a vegetarian and get a decent amount of soy as a result from my food. If you are using it as just a supplement, I see no issue with it at all.

While I don't use/prefer soy protein, I don't see any problem with it. Soy is one of the few vegetables which is a complete protein, and it ranks highly in both bioavailability and its Protein Digestibility Corrected Amino Acid Score (PDCAAS). I still consider whey to be superior, but I agree with Sara that I don't see any conclusive evidence that soy presents any health issue in reasonable amounts.

MoreBean13

I buy the Cookies and Cream. I got some flack today from a friend about using soy based products and how unhealthy it is. I use the GNc for the cookies and cream flavor and the Jay Robb chocolate which is non-soy based. So conflicting.

Opinions? You will get a lot of conflicting opinions. My take, there is no real conclusive evidence to say soy is an issue for healthy individuals assuming reasonable doses (and I have looked). I do not use soy protein as I am a vegetarian and get a decent amount of soy as a result from my food. If you are using it as just a supplement, I see no issue with it at all.

While I don't use/prefer soy protein, I don't see any problem with it. Soy is one of the few vegetables which is a complete protein, and it ranks highly in both bioavailability and its Protein Digestibility Corrected Amino Acid Score (PDCAAS). I still consider whey to be superior, but I agree with Sara that I don't see any conclusive evidence that soy presents any health issue in reasonable amounts.

^yep

buildingdreams

what protein shakes is everyone using. I personally have to stay away from Soy due to hypothyroidism....

There are lot out there with a lot of junk in them!

Sarauk2sf

what protein shakes is everyone using. I personally have to stay away from Soy due to hypothyroidism....

There are lot out there with a lot of junk in them!

Whey isolate and casein.

spud_chick

I use NOW brand premium whey protein isolate, vanilla, to supplement my protein when needed and before any unusually "big" walk or before resistance training. It is lean, mixes easily and contains branched chain amino acids and other good stuff. Some people prefer to use this sort of thing for recovery but I find that taking it before really puts the gas in my tank so I can go longer without feeling fried. Cheap if purchased in large quantities at an outlet (I use AllStarHealth.com).

I also use this to make protein "pudding" cups (sort of like panna cotta) and have been experimenting with other ways to make it into snacks for convenience's sake. One of those is to combine it in a stand mixer with Nutiva coconut manna which has been softened, plus other bits like stevia and molasses; the result is similar in consistency to sesame halvah and makes for a rich but very nice energy chunk. Last time I added soy butter but this raised the fat content more than I liked. I'll be posting a recipe next time I make it.

cheyy_nicoleee

I take Muscle Milk Light. It only has 100 calories in one scoop along with 12g of protein

buildingdreams

I use NOW brand premium whey protein isolate, vanilla, to supplement my protein when needed and before any unusually "big" walk or before resistance training. It is lean, mixes easily and contains branched chain amino acids and other good stuff. Some people prefer to use this sort of thing for recovery but I find that taking it before really puts the gas in my tank so I can go longer without feeling fried. Cheap if purchased in large quantities at an outlet (I use AllStarHealth.com).

I also use this to make protein "pudding" cups (sort of like panna cotta) and have been experimenting with other ways to make it into snacks for convenience's sake. One of those is to combine it in a stand mixer with Nutiva coconut manna which has been softened, plus other bits like stevia and molasses; the result is similar in consistency to sesame halvah and makes for a rich but very nice energy chunk. Last time I added soy butter but this raised the fat content more than I liked. I'll be posting a recipe next time I make it.

Sounds delicious!

MaraDiaz

I like my protein cooked medium on a grill. Takes three minutes, how long does it take to mix a shake?

mileytroy

With what do you mix your protein powder?

LemonMint6

what protein shakes is everyone using. I personally have to stay away from Soy due to hypothyroidism....

There are lot out there with a lot of junk in them!

I have a friend who occasionally uses a vegan protein shake, she really like the texture and flavor of this one Plantfusion, Vanilla Bean. http://plantfusion.net/

slkehl

According to the Institute of Medicine, the average healthy adult requires 0.36 g of protein per pound of body weight per day. So for example, if you weigh 150 lb.., you would need 54 g of protein a day. In food terms, that would equal a 4 oz. piece of chicken, 6 oz. cup of Greek yogurt and a half-cup of skim milk....

Those recommendations are for "healthy" individuals who:

a) Aren't in a caloric deficit
b) Aren't engaging in a regular/strenuous exercise program

Both of which can significantly increase protein needs. Current recommendations for people involved in strength training programs are in the neighborhood of 1g protein per pound of lean body mass, or around .75g per pound of body weight.

But even so, I don't think she NEEDS to supplement with protein powder. From her description, it looks like she's lifting, but isn't a strength athlete and is just looking to get healthy. Sounds like me, and I get more than enough protein from food without having to buy powder.

MoreBean13

According to the Institute of Medicine, the average healthy adult requires 0.36 g of protein per pound of body weight per day. So for example, if you weigh 150 lb.., you would need 54 g of protein a day. In food terms, that would equal a 4 oz. piece of chicken, 6 oz. cup of Greek yogurt and a half-cup of skim milk....

Those recommendations are for "healthy" individuals who:

a) Aren't in a caloric deficit
b) Aren't engaging in a regular/strenuous exercise program

Both of which can significantly increase protein needs. Current recommendations for people involved in strength training programs are in the neighborhood of 1g protein per pound of lean body mass, or around .75g per pound of body weight.

But even so, I don't think she NEEDS to supplement with protein powder. From her description, it looks like she's lifting, but isn't a strength athlete and is just looking to get healthy. Sounds like me, and I get more than enough protein from food without having to buy powder.

She WANTS to supplement with protein powder because she's NOT getting enough from food though...