Cardio, Protein Shakes and Weight Loss

mcibty

Hey guys,

OK, so when my partner started paying out for a personal trainer, he wanted her to start on Protein shakes, and I said that was a stupid idea. Now I've started working out with A LOT of cardio and some some resistance/weight training, I've gone and bought myself a Low-Carb, Low-Gi protein powder. This is largely down to the fact that I've actually been struggling to hit my daily calorie intake, and I felt a shake would be a nice easy way to top it up in between lunch, dinner, and my workout.

There's so much information online, I'd love to get some advice from people who do, or don't use shakes, and how this has affected their weight loss. I don't want to start having one every day, or on workout days, if it's just simply not going to help my health or aid my weight loss.

Thanks in advance
xx

links_slayer

No idea how or if they help with weight loss.

What I do know is that they help you meet your daily protein goals if you are not getting enough from real food.

I wouldn't use them as a meal replacement either.

mcibty

Hey,

I'm not going to use them to replace meals at all, just to make sure I hit my daily recommended.

Arkhos

No idea how or if they help with weight loss.

What I do know is that they help you meet your daily protein goals if you are not getting enough from real food.

I wouldn't use them as a meal replacement either.

My personal trainer has me on them since I started. I posted this in another topic...


Like everyone else said, the protein powder is simply a quick/easy replacement for a whole food source like chicken, eggs, etc. Generally it should be low in all other macros and high in protein. Some of the EAS stuff has more carbs and sugar than you find in other powders.

Whey protein is superior to Soy protein. Whey has what they call a higher biological value (BV) and protein efficiency ratio (PER)meaning that you actually get more of the protein from it than Soy when absorbed through the body. The levels of protein quality go in order Isolate > Concentrate > Hydrolysates. You pay more for Whey Isolate because it is 90-95% protein. However, the Isolate also removes all of the beneficial factors that improve immunity, intestinal health, and other positive overall health benefits that are found in a cheaper Concentrate (70-80% protein).

BV Of Common Proteins
• Whey=104
• Whole egg=100
• Cow milk=91
• Egg white=88
• Beef=80
• Casein=77
• Soy=74
• Beans=49


Taste will be personal preference. Here are some options I found the other day for a friend.


I've got 4 different ones, ranging in price from $15.98 to $26.98 for a 2lb container. If you take 1 scoop EVERY day these should last about 28-32 days. Flavors and taste will vary per person, I did find an overall Taste rating on Bodybuilder.com so I included that. The Body Fortress is the worst tasting, also the cheapest.

EAS is rated at 7.6 - 8 on taste for comparison. My trainer has me taking the Syntrax Matrix, it's what she has been using for years as a bodybuilder. I think they taste pretty good, the only one I didn't like is the Perfect Chocolate, but a lot of other people like that flavor. Syntrax Matrix is a whey concentrate with a blend of different types of protein, whey, casein, egg which absorbs fast, medium, and delayed. Optimum Nutrition is very well known and used by tons of bodybuilders, so you can't go wrong with it. It is a whey isolate. GASPARI NUTRITION MyoFusion is recommended by bodybuilders too, usually it's a cheaper price, but I found the Optimum Nutrition cheaper on that site. I think any of these will work for you.


Body Fortress Super Advanced Whey Protein Powder Vanilla 1.95 LB @ $15.98
http://www.walmart.com/ip/Body-Fortress-2lb-Vanilla-Whey-Protein/10322404
Protein: 30g / Calories: 170 / Carbs: 7 / Sugar 2g
Taste Rating: 7.8 for Vanilla, 6.8 for Chocolate


SYNTRAX Matrix 2.0 Cookies and Cream 2.16 lbs @ $20.57
http://www.allstarhealth.com/f/syntrax-matrix_20.htm
Protein: 23g / Calories: 120 / Carbs: 3 / Sugar 2g
Taste Rating: 9+ for any flavor, Cookies & Cream is tasty


OPTIMUM NUTRITION 100% Whey Protein - Gold Standard @ $24.99
Banana Cream 2 lbs
http://www.allstarhealth.com/f/optimum_nutrition-100_percent_whey_protein_gold_st.htm
Protein: 24g / Calories: 120 / Carbs: 4 / Sugar 1g
Taste Rating: Vanilla Ice Cream is lowest at 7.9, all others 8.2-9.1 (Milk Chocolate or Mocha)


GASPARI NUTRITION MyoFusion Elite Protein Series 2lbs @ $26.89
http://www.allstarhealth.com/f/gaspari_nutrition-myofusion_elite_protein_series.htm
Protein: 25g / Calories: 150 / Carbs: 5 / Sugar <1g
Taste Rating: 9.1 for Strawberries & Cream, 8.6 Peanut Butter, 8.0 Vanilla, 7.7 Milk Chocolate

djeffreys10

Protein shakes will not help you lose weight per se. They will help you hit your protein macro in a much more calorie-efficient way. Honestly, I would have a hard time eating enough protein to hit my macro every day.

As far as what to take, I use Optimum Nutrition Gold Standard. I have tried and like the following flavors: Extreme milk chocolate, delicious strawberry, and banana cream. I do not particularly care for the cookies and cream.

amdarosa619

protein shakes also help restore lean muscle mass post workout. I drink protein shakes, not every day, but when I find myself in the situations others posted above: if a) I need to supplement my nutrition with protein or good calories, and b) I've just exercised (cardio or strength).
I dont think it can hurt your health or weight loss, but be mindful of how much you consume, and also what mixers you are using if you are making fancy shakes and smoothies. I typically just take one scoop of powder to some almond milk, and done.

Good luck!

mcibty

Thanks so far guys!

jacksonpt

You're talking about apples and oranges.

Weight loss is about calorie deficit first and foremost. Protein shakes are only tangentially related. If they fit within your calorie goal, then they have no impact on weight loss. If they don't... if they cause you to go over, then they can most definitely impact weight loss. But ultimately weight loss is about calorie deficit.