Protein per Calories in protein shakes?

FromHereOnOut
FromHereOnOut Posts: 3,237 Member
in Food and Nutrition
I want to start protein shakes and I wondering how much protein bang for my calorie buck I can expect from a good whey powder?

What do you use and how much protein does it give you per how many calories in each serving (or in 100g)?

I'm also particularly looking for a powder with an appropriate amount of leucine, so any comments on that would be appreciated.

Thanks!

Replies

  • Scrogglez
    Scrogglez Posts: 26 Member
    Isolate Whey has like nothing and 30g of protein. Don't buy the expensive ****, its all the same.

    You shouldn't use shakes to sub out a meal. Only use them for work outs - you can get more **** from just eating food.
  • daniellexcara
    daniellexcara Posts: 114 Member
    i get a supermarket brand of whey protein which is 110 calories for 20 grams of protein. not bad :)
  • FromHereOnOut
    FromHereOnOut Posts: 3,237 Member
    i get a supermarket brand of whey protein which is 110 calories for 20 grams of protein. not bad :)

    Wow, that sounds great! I wish I could get something like that where I live.



    Unfortunately, I can only find it at the bodybuilding stores and I want to be knowledgeable and know exactly what I'm wanting when I walk through the door.

    I'm looking to use it post workout on strength days, and/or in-between workouts when I have no time for a meal (and b/c I'd not be able to do a run on a fed stomach). I'm currently looking to build muscle and burn fat through weights and adequate nutrition (eating at/around maintenance).
  • mrmagee3
    mrmagee3 Posts: 518 Member
    Whey protein isolate from truenutrition.com.
  • FromHereOnOut
    FromHereOnOut Posts: 3,237 Member
    I found an isolate that's 30gr for 140cals per 34gr scoop serving. That sounds pretty good, right?
    (Unfortunately, I don't think it's cheap where I live. 63euros/908gr, marked down to 41euros )
  • pcastagner
    pcastagner Posts: 1,606 Member
    If replacing meals, whey is a poor choice.

    Go with casein.
  • FromHereOnOut
    FromHereOnOut Posts: 3,237 Member
    Not really replacing meals. I want to find a low-cal, high-protein shake for post-workout that will not take-up too much of my daily calories so I can still eat lots of food the rest of the day. The time of day that I'd take it I am usually too busy to eat for about 4 hours, during which I walk and run and after which I eat a big meal.
  • scottaworley
    scottaworley Posts: 871 Member
    I found an isolate that's 30gr for 140cals per 34gr scoop serving. That sounds pretty good, right?
    (Unfortunately, I don't think it's cheap where I live. 63euros/908gr, marked down to 41euros )

    I typically pay about $1 US per serving.
    http://www.bodybuilding.com/store/opt/whey.html This one aint too bad.

    ETA: Most protein powders with whey isolate are about the same. Look for cost per serving and try to find something that tastes good. You might have to do some experimenting to see what your preferences are, but to start you can find plenty of reviews on various websites.
  • pcastagner
    pcastagner Posts: 1,606 Member
    Whey would be good for that then!


    But you do owe it to yourself to try protein fluffs and puddings made from casein.
  • FromHereOnOut
    FromHereOnOut Posts: 3,237 Member

    But you do owe it to yourself to try protein fluffs and puddings made from casein.

    Had never heard of this. Looked it up. Dear god, what have you done!
  • FromHereOnOut
    FromHereOnOut Posts: 3,237 Member
    I found an isolate that's 30gr for 140cals per 34gr scoop serving. That sounds pretty good, right?
    (Unfortunately, I don't think it's cheap where I live. 63euros/908gr, marked down to 41euros )

    I typically pay about $1 US per serving.
    http://www.bodybuilding.com/store/opt/whey.html This one aint too bad.

    ETA: Most protein powders with whey isolate are about the same. Look for cost per serving and try to find something that tastes good. You might have to do some experimenting to see what your preferences are, but to start you can find plenty of reviews on various websites.


    The one I'm considering was attractive to me because of the leucine content too. Maybe it's BCAA formula makes it a little more expensive...or more likely it is more expensive b/c EVERYthing is more expensive here due to importing and taxgauging.

    This is the one I'm thinking of going for http://www.bbclub.gr/files/products/1808_L2815-000-ISOSportWhey-Vanilla908-LoR.pdf.
  • scottaworley
    scottaworley Posts: 871 Member
    I found an isolate that's 30gr for 140cals per 34gr scoop serving. That sounds pretty good, right?
    (Unfortunately, I don't think it's cheap where I live. 63euros/908gr, marked down to 41euros )

    I typically pay about $1 US per serving.
    http://www.bodybuilding.com/store/opt/whey.html This one aint too bad.

    ETA: Most protein powders with whey isolate are about the same. Look for cost per serving and try to find something that tastes good. You might have to do some experimenting to see what your preferences are, but to start you can find plenty of reviews on various websites.


    The one I'm considering was attractive to me because of the leucine content too. Maybe it's BCAA formula makes it a little more expensive...or more likely it is more expensive b/c EVERYthing is more expensive here due to importing and taxgauging.

    This is the one I'm thinking of going for http://www.bbclub.gr/files/products/1808_L2815-000-ISOSportWhey-Vanilla908-LoR.pdf.

    I typically get my most of my BCAAs from my intraworkout supplement, but they will certainly help your muscles recover, so if you don't use an intraworkout supplement that might be a good choice. For what it's worth, the one I linked to has 5.5g of BCAAs per serving.
  • j6o4
    j6o4 Posts: 871 Member
    bodybuilding.com - Now whey isolate. 10lbs for about $100, not a lot of ingredients which is a good thing. I like buying my protein in bulk because it's cheaper. There are other ones too but i like this one the best so fare.
  • LongIsland27itl
    LongIsland27itl Posts: 365 Member
    Make sure the first or main ingredient is whey protein ISOLATE, not concentrate. The expensive ones generally have less fillers so are better for you. (The expensive isolates)
  • JourneyingJessica
    JourneyingJessica Posts: 261 Member
    Isolate Whey has like nothing and 30g of protein. Don't buy the expensive ****, its all the same.

    You shouldn't use shakes to sub out a meal. Only use them for work outs - you can get more **** from just eating food.

    Out of curiosity why? I've been having a protein shake made w protein powder, fruit & soy milk about 4 times per week. Seemed better bang for my calories than say something like slim fast. It's filling and where else can you get 30g protein for 120cal with no fat & no cholesterol. I follow up with a liter of water and am full for hours.
  • pcastagner
    pcastagner Posts: 1,606 Member
    Isolate Whey has like nothing and 30g of protein. Don't buy the expensive ****, its all the same.

    You shouldn't use shakes to sub out a meal. Only use them for work outs - you can get more **** from just eating food.

    Out of curiosity why? I've been having a protein shake made w protein powder, fruit & soy milk about 4 times per week. Seemed better bang for my calories than say something like slim fast. It's filling and where else can you get 30g protein for 120cal with no fat & no cholesterol. I follow up with a liter of water and am full for hours.

    Yeah, I always wonder about this one.

    "You should not replace food with food".
  • FromHereOnOut
    FromHereOnOut Posts: 3,237 Member
    I found an isolate that's 30gr for 140cals per 34gr scoop serving. That sounds pretty good, right?
    (Unfortunately, I don't think it's cheap where I live. 63euros/908gr, marked down to 41euros )

    I typically pay about $1 US per serving.
    http://www.bodybuilding.com/store/opt/whey.html This one aint too bad.

    ETA: Most protein powders with whey isolate are about the same. Look for cost per serving and try to find something that tastes good. You might have to do some experimenting to see what your preferences are, but to start you can find plenty of reviews on various websites.


    The one I'm considering was attractive to me because of the leucine content too. Maybe it's BCAA formula makes it a little more expensive...or more likely it is more expensive b/c EVERYthing is more expensive here due to importing and taxgauging.

    This is the one I'm thinking of going for http://www.bbclub.gr/files/products/1808_L2815-000-ISOSportWhey-Vanilla908-LoR.pdf.

    I typically get my most of my BCAAs from my intraworkout supplement, but they will certainly help your muscles recover, so if you don't use an intraworkout supplement that might be a good choice. For what it's worth, the one I linked to has 5.5g of BCAAs per serving.

    This is good to know. I've never looked into "intraworkout supp" til now. So then I think it's good that the one I'm considering has BCAA, b/c I was going to mix it with a little milk & greek yogurt (for extra cals/energy) and have it between weights and errands which take about 4 hours of mostly walking and also a 30-40minute run. So it sounds like this would be a good solution. The problem I always had in the past was that if I ate, I felt like I couldn't run...but if I didn't eat, I was spent by the the time I did all my errands and reached the track to run. Plus, I'm only now about to embark on real strength & muscle-building work and want to make my daily protein and it seems a supplement becomes essential.
  • FromHereOnOut
    FromHereOnOut Posts: 3,237 Member
    bodybuilding.com - Now whey isolate. 10lbs for about $100, not a lot of ingredients which is a good thing. I like buying my protein in bulk because it's cheaper. There are other ones too but i like this one the best so fare.

    Unfortunately online purchasing is out of the question for me.
  • anemoneprose
    anemoneprose Posts: 1,805 Member
    Cottage cheese is cheaper, I think.
  • FromHereOnOut
    FromHereOnOut Posts: 3,237 Member
    Cottage cheese is cheaper, I think.

    I'm not crazy over cottage cheese, but might try it with some fruit or something from time-to-time. It's sometimes hard to find where I live (and isn't as cheap as in the US). But also I am already addicted to Greek yogurt and eat it about twice a day.


    eta: I should say that I live in Greece and yogurt costs 1/3 of what cottage cheese costs. I already eat as much yogurt as I can without feeling a little weird for eating so much (or getting sick of it, although I doubt it, I'm addicted) BUT I still can't hit my protein target that is set for building muscle/cutting fat.
  • scottaworley
    scottaworley Posts: 871 Member
    Cottage cheese is cheaper, I think.

    I'm not crazy over cottage cheese, but might try it with some fruit or something from time-to-time. It's sometimes hard to find where I live (and isn't as cheap as in the US). But also I am already addicted to Greek yogurt and eat it about twice a day.


    eta: I should say that I live in Greece and yogurt costs 1/3 of what cottage cheese costs. I already eat as much yogurt as I can without feeling a little weird for eating so much (or getting sick of it, although I doubt it, I'm addicted) BUT I still can't hit my protein target that is set for building muscle/cutting fat.

    I like mixing 4 or 5 grams of protein powder in my Greek yogurt for an additional 3 or so grams of protein.
  • 55in13
    55in13 Posts: 1,091 Member
    But you do owe it to yourself to try protein fluffs and puddings made from casein.
    Had never heard of this. Looked it up. Dear god, what have you done!
    Whey works for that also. Pretty much any smoothie recipe with less liquid and frozen fruit instead of fresh (or freeze your own fresh overnight) whips up into a fluff. Met-RX shakes, which are whey, casein and egg white based, get super thick and I think are more enjoyable as a pudding than trying to dilute them out to be a drinkable shake.

    I agree with earlier posters that most whey is about the same if plain or lightly flavored with vanilla (though if it has flavor, it probably has a sweetener, so you should check to make sure it is one you are okay with). YMMV if your taste buds are more discriminating than mine. Mine are about some things, but not whey.

Categories