Protein Shakes and Workouts.....

:happy:

yes, yes

Absolutely! Each and every time!

I want to start adding some extra protein to my diet but the usual eggs, chicken etc. do use a lot of calories. Can anyone recommend a good protein shake that is high protein, low carbs / fat?

Here's the thing - any protein shake you drink will have more Calories per gram of protein than the chicken (or other lean meat) you consume.

4 oz of chicken (using the data from a package I have at home) will give you 110 Calories, 20 g Protein, 3 g Fat, 0 g Carbs. That's 5.5 Calories per g protein - or another way to look at it is that it's almost all protein. Any powder you use (at least the ones I'm familiar with) will have additional carbs and maybe more fat. And that's just the powder, not to mention any milk or whatever else you may put into the shake.

If you really want just the protein, go with the chicken - or other lean meat. They really don't have as many Calories as you likely think.

I want to start adding some extra protein to my diet but the usual eggs, chicken etc. do use a lot of calories. Can anyone recommend a good protein shake that is high protein, low carbs / fat?

Here's the thing - any protein shake you drink will have more Calories per gram of protein than the chicken (or other lean meat) you consume.

4 oz of chicken (using the data from a package I have at home) will give you 110 Calories, 20 g Protein, 3 g Fat, 0 g Carbs. That's 5.5 Calories per g protein - or another way to look at it is that it's almost all protein. Any powder you use (at least the ones I'm familiar with) will have additional carbs and maybe more fat. And that's just the powder, not to mention any milk or whatever else you may put into the shake.

If you really want just the protein, go with the chicken - or other lean meat. They really don't have as many Calories as you likely think.

I definitely agree that you should try to get your protein from real sources whenever possible, but just throwing this out there - Isopure Zero Carb has 50 grams of protein in 210 calories. I definitely agree to avoid some of the richer protein shakes unless you need the extra calories or just really love the taste. The nice thing about protein shakes is they're tasty (or they can be) and easy.

Egg whites are good too. They have about 4.7 calories per gram of protein.

I want to start adding some extra protein to my diet but the usual eggs, chicken etc. do use a lot of calories. Can anyone recommend a good protein shake that is high protein, low carbs / fat?

Here's the thing - any protein shake you drink will have more Calories per gram of protein than the chicken (or other lean meat) you consume.

4 oz of chicken (using the data from a package I have at home) will give you 110 Calories, 20 g Protein, 3 g Fat, 0 g Carbs. That's 5.5 Calories per g protein - or another way to look at it is that it's almost all protein. Any powder you use (at least the ones I'm familiar with) will have additional carbs and maybe more fat. And that's just the powder, not to mention any milk or whatever else you may put into the shake.

If you really want just the protein, go with the chicken - or other lean meat. They really don't have as many Calories as you likely think.

^^This. I've found chicken and tuna to be the lowest calorie, highest protein options before protein powders. I have 18g/scoop protein powder at 94 calories. It's unflavored and NEEDS more than milk added. So, any shake that I make is going to be 200+ calories.

As for eggs, buy the egg whites. Most of the protein is in the whites and you can get 20g+/- of protein for 100 calories with those.
Sure, you gotta add things to that, as well, but a wedge of Baby Bell cheese is about 35 calories, plus cooking spray and salsa/veggies. You can end up around 150-175 calories, which is pretty good, imo.

http://shouldieatmyexercisecalories.com/index2.html

If you're using MFP as designed, you eat your exercise calories back because the caloric goal you're given for the day already has your deficit built in to meet the goal you entered.


Yes, MFP does have a tendency to overestimate. I usually recommend starting at 50% of your exercise cals and adjust from there.

Here's the thing - any protein shake you drink will have more Calories per gram of protein than the chicken (or other lean meat) you consume.

4 oz of chicken (using the data from a package I have at home) will give you 110 Calories, 20 g Protein, 3 g Fat, 0 g Carbs. That's 5.5 Calories per g protein - or another way to look at it is that it's almost all protein. Any powder you use (at least the ones I'm familiar with) will have additional carbs and maybe more fat. And that's just the powder, not to mention any milk or whatever else you may put into the shake.

If you really want just the protein, go with the chicken - or other lean meat. They really don't have as many Calories as you likely think.
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Actually no - there are protein shakes out there with less or the same calories and MORE protein than what you can get fom meat...
Premier Protein (Costco at around $1.50 (CND) per325ml shake - 160 calories, 30g protein. 3g fat, 3g fibre and 5g of carbs.....You can't get much better....I prefer that and oatmeal for breakfast to a big piece of chicken or steak (that wil have more fat and calories)....

100% gold standard whey protein whatever flavor...I enjoy this with 1 cup ( 8 0z.) of skim milk. 1 scoop of protein powder and shake

I enjoy strawberry flavor.

Get Optimum Nutrition GOld Standard Whey Protein. Best Calorie to carb to protein ratio and inexpensive. Can't bea that.

Optimum Nutrition Gold Standard Whey Protein is good stuff, but it isn't the best.

A lot of proteins have better flavor and whey isolates have a better protein to calorie ratio. I remember when it was all I could afford, but there really is a lot more and better proteins out there.

I want to start adding some extra protein to my diet but the usual eggs, chicken etc. do use a lot of calories. Can anyone recommend a good protein shake that is high protein, low carbs / fat?

Here's the thing - any protein shake you drink will have more Calories per gram of protein than the chicken (or other lean meat) you consume.

4 oz of chicken (using the data from a package I have at home) will give you 110 Calories, 20 g Protein, 3 g Fat, 0 g Carbs. That's 5.5 Calories per g protein - or another way to look at it is that it's almost all protein. Any powder you use (at least the ones I'm familiar with) will have additional carbs and maybe more fat. And that's just the powder, not to mention any milk or whatever else you may put into the shake.

If you really want just the protein, go with the chicken - or other lean meat. They really don't have as many Calories as you likely think.

Actually, I am a huge fan of Promasil. For starters, their flavors are by far the best of any shake out there. But nutritionally, they offer 22g of protein in 100 calories. That is superior to the 20g / 110 of 4oz of chicken. And they have 0 carbs.

Promasil has my vote too!

Thanks everyone for the suggestions. I've been looking to add some protein in my diet to. However, still concerned about the side effects of the protein powders. How do you offset it? Are you all heavy lifters? If I don't lift heavy (I do some strength exercises, but with light weight), should I even consider the protein powder?

This is what concerns me:

"Consuming high levels of protein in the form of protein powders or even from food alone can be detrimental for our health.

Fat gain

Adding extra protein to the diet in the form of protein powder adds extra calories. As excess protein cannot be stored in its original form in the body, if you are not burning these calories by doing a sufficient amount of physical activity, or doing enough weight bearing activities to build more muscle, these extra calories are likely to be converted to fat. (See also: How to burn more fat while exercising)

An increase in protein intake as well as calories without an increase in physical activity levels is likely to result in an equal gain in both fat and muscle, which may not be exactly what you are looking for when you supplement protein powder.

Bone loss

High levels of protein intake generates a large amount of acid in the body due to the excess sulphates and phosphates that are introduced. The kidneys then try to restore the balance of acid by excreting more acid, at the same time the skeleton releases calcium which is also lost in the urine as a buffer.

This results in the loss of calcium from bones which can increase the risk of osteoporosis if it occurs over a longer time frame, particularly in high risk groups such as women. There is a possibility however, that a diet which is high in alkaline fruit and vegetables in addition to protein may help to counteract this effect.

Kidney damage

High protein diets can put increased strain on the kidneys due to the need to excess waste products called ketones that are generated with such a diet and the need to excrete these products. For people with reduced kidney function this stress can worsen the condition and may even contribute to reduced function in people with healthy kidneys if followed for a long period of time.

Dehydration

A high protein intake, particularly if you are not eating enough carbohydrates, can push the body into ketosis, a state in which there is a build-up of toxic ketones in the body. Your kidneys then go into overdrive trying to eliminate these substances and in the process a lot of water is lost as urine. This increases the risk of dehydration, particularly if you are also losing a lot of fluid through sweat during exercise.

This dehydration not only puts stress on the kidneys, but can also affect the function of the heart in extreme cases. Other undesirable side effects could include dizziness, lethargy and bad breath."

"Consuming high levels of protein in the form of protein powders or even from food alone can be detrimental for our health.

I'll address each of your concerns.

Consuming high levels of protein in the form of protein powders or even from food alone can be detrimental for our health.
-This statement is a may statement without research to back it up. What's high levels? Generic scare tactic.

Bone Loss - If you get your RDA of calcium you will be fine.

Fat Gain - This is based on calorie intake and exercises performed. A surplus of calories leads to weight gain. You're tracking your calories on MFP, so you don't need to worry about this(assuming you follow a good diet.)

Kidney Damage - if you don't have kidney problems, this doesn't apply to you.

Dehydration - Doesn't matter if you eat protein, fat or carbs, you need to drink water.

I suggest not googling about protein. Just find scholarly resources on protein and nutrition and read them.

Creativerick spot on. I would suggest if you were to take protein powders to take them without any other ingredients. go to an organic shop and find one that is 100% whey protein. no other stuff in it. You'd be surprised if you go to a normal store and see what's in it. Soy, maltodextrin etc.

Would the homemade then be a better option? We (well, my made) makes homemade cottage cheese from the organic yogurt once a week, and it is my understanding that the liquid that drained out is a whey protein. Is that right? Would it be better to drink that one?