why should i use protein powder?

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I buy whatever they sell at wal-mart. I've purchased more expensive stuff online, tried mid grade, and frankly don't see any differences except in sugar content and some other macro nutrients based upon brand. I'd experiment with different brands to see what agrees with your body the best.

As for reason why you should take protein powder, you use the powder to supplement protein intake when whole foods aren't sufficient to meet your macros for that day.

Here is a bodybuilding.com article on why you need protein powder: http://www.bodybuilding.com/fun/spin-the-blender-5-reasons-you-need-protein-powder.html

Good luck doll : )

^^ this, and just wanted to add to make sure you buy the smallest jar of the protein powder first before buying to big jar I bought some and it tasted great but after two or 3 days It started making my stomach cramp and I was left with a huge bottle of something I couldn't use. Now I use Designer Whey. Doesn't taste all that great but I just remind myself it's not a meal just a supplement.

Protein Powder should be used to reach your protein macro goal and it does not matter what time of the day you take it.

Why? I have to use them to reach my goal

you shouldn't...total waste of money...I have learned my lesson...no more powders pills supplements NADA!! and then...boom all fat started dropping and muscles growing!!

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Protein powder is great right after a workout (within 45 minutes of the workout you should be consuming fast digesting protein like whey or isolate).

Unfortunately no it isnt.

Protein Powder should be used to reach your protein macro goal and it does not matter what time of the day you take it.

Okay back the truck up. I thought many did post workout protein/carb shakes to help bring down cortisol levels that elevate during exercise. Is that not the case? Learn me!

Cortisol, leptin, Growth Hormone, insulin, IGF-1, ghrelin, PPY, adrenaline, noradrenaline etc..

who cares... calories in vs calories out.

Want to add mass, eat above your TDEE, if you want to lose mass, eat under your TDEE. that's all that matters.

I'm not sold. I think macros make a world of difference if you stick to them.

Please elaborate.

Why? So we can argue? No thanks.

No, I've been stuck for a few months now (mostly a discipline thing more than anything else), but I need to shift my focus anyway for race season. I've been doing a lot of thinking about macros, processed foods, etc.

I'm genuinely interested if you mean good macros with a disregard to total cals vs good macros as part of a reasonable calorie intake.

You don't need to buy any protein shakes. Yes, post workout it is best to take a Carb/protein supplement to restore muscle glycogen sites, as well as decrease amino acid breakdown at the muscle, but you don't need a major protein powder to do that. 8-16fl oz of chocolate milk is always a great way to supplement post workout. With a 3-1 carb to protein ratio, insulin released to do the carb presence will help shuttle in protein to muscle cells. This will increase muscle synthesis and reduce soreness post workouts. Here's some research as well to follow up on the topic, hope it helps!!

http://www.nsca.com/ContentTemplates/PublicationArticleDetail.aspx?id=2147485547

http://www.nsca.com/ContentTemplates/PublicationArticleDetail.aspx?id=2002

Protein powder is not necessary. I use it because I have trouble meeting my protein requirements without it. Heck! I have trouble meeting my requirements with it too but I do what I can.

This ^^ I started using whey because I had trouble meeting a 25% protein goal. But it made me constipated, even with a daily probiotic. I tried a couple of vegan powders but didn't like the consistency. Finally I just went back to food and now eat a lot more edamame. It's too bad because I liked the taste of the chocolate whey I bought. When mixed with soy milk it reminded me of the Ovaltine I used to drink as a child.

If you're just starting out, a vanilla whey protein isolate is probably a good way to get your feet wet. I say vanilla because it will work with a wider variety of additives (fruits, for example) than chocolate, and the taste will be more palatable than non-flavored powders. Also look for a microfiltered powder, not heat processed, as heat denatures the protein and makes it essentially useless. If money is not a huge concern, you can worry about things like the source of the whey (does it come from grass-fed, antibiotic-free, hormone-free, cow's milk?), whether it has added sugar or artificial sweeteners, low-carb, etc.

This is the powder I use: http://www.bluebonnetnutrition.com/product/41/100%_Natural_Whey_Protein_Isolate_Powder

Around here, I can get it at Whole Foods and other natural grocery stores for around $50 per container (roughly 28 scoops).

I really don't have any trouble getting enough protein from whole foods, and for a very long time, I refused to even consider powder, but the brand I use is 100% natural, so I don't feel like I'm putting fake stuff in my body, and it definitely is more convenient when I need something fast.

I believe I was just reading that the denatured/undenatured argument is not really valid anymore, the break down of proteins from high heat is irrelevant.

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

How on earth do so many people struggle to hit such low protein targets!? 2 decent chicken breasts rack in at close to 70ish grams of Protein alone!!

Depends on your target, mine is around 230g. There's only so much chicken I care to eat, :laugh:

How on earth do so many people struggle to hit such low protein targets!? 2 decent chicken breasts rack in at close to 70ish grams of Protein alone!!

Depends on your target, mine is around 230g. There's only so much chicken I care to eat, :laugh:

Yeah, I'm on a similar target myself, comment was more at those struggling on sub 100g per day!!

How on earth do so many people struggle to hit such low protein targets!? 2 decent chicken breasts rack in at close to 70ish grams of Protein alone!!

People here have different diets and food preferences. I am vegetarian, but even before I was, two chicken breasts was never appetizing to me.

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I like the Optimum Nutrition 100% Whey Protein, Double Rich Chocolate. Get the 2lb first to try and if you like it get the large tub. Amazon has it for $27 for the 2lb. Peel bananas and cut them in half and then put them in the freezer. In the blender throw 1 to 2 halves of the frozen bananas and 1-2 scoops of the protein, along with cold water or milk. Let it blend at least 1 minute and it makes a great shake.

It makes hitting macros easier... that's about it.