Question about protein powder and exercise?

BlueOctober94
BlueOctober94 Posts: 1
in Fitness and Exercise
I'm kind of new to working out, I'm trying to get more fit and toned. I'm thin but a little out of shape. I have been trying to eat healthier. as well. I plan on starting off by working out about 2 times a week for about 40 minutes maybe and I also have rugby practice once a week (2 hours long). So basically it would be 3 workouts a week.

I had bough this whey protein powder and I'm not sure what to do with it. I don't know if it's only for people that work out a lot lol I feel kind of ridiculous having that when I'm only going to work out a little bit. Would it be a good idea to take some (with almond milk) when I work out? What are the benefits of it? Do I take it before of after a work-out and how long before or after? How much to I take?

A little bit of info about me: I'm a 19 year old girl. I'm 5ft11 and about 136 lbs (BMI of 19). I'm in average shape I guess. I don't know what other information you would need to answer my questions but If there is another factor let me know!

Thanks!

Replies

  • GradatimFerociter
    GradatimFerociter Posts: 296 Member
    Protein powder is simply a way to take in protein to supplement a diet which is otherwise deficient in it, in reference to your particular goals. In other words, no it isn't only for people who workout a lot. Broadly, take it whenever you want and treat it like any other food (track calories etc) - the benefit (of the shakes) is mostly ease of consumption and relative efficiency. Protein is important for various reasons, though relevantly most people care about muscle repair.

    I personally tend to take 3 scoops (25-30g each) of whey (which is likely to be what you have) with milk (post-workout, but just as many people have shakes right before or at various other times). Timing probably does matter (bio-availability etc) a little but not nearly as much as your general macro balance.

    Also, rugby is the best sport in the world. BOD is GOD etcetc

    Good luck.
  • SavinnaMarie
    SavinnaMarie Posts: 108 Member
    if you don't mind finishing your protein powder quickly, you can take 1-3 scoops (depending on how much protein you get from real food) right after your workout so your damaged/broken muscle fibers will be repaired by the protein from the shake. :)
    i recommend adding some fruits if you don't like the taste of the powder alone. my shakes are usually 1-2 scoops of protein powder (25g each), frozen bananas and/or strawberries, half a cup of water and 2-3 cups of ice then i mix them in a blender. i usually add more ice if I'm taking it as a recovery and replacement meal to keep me fuller. you can also bring a prepared shake to practice so you can drink it right after
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    Protein powder is simply a way to take in protein to supplement a diet which is otherwise deficient in it, in reference to your particular goals. In other words, no it isn't only for people who workout a lot. Broadly, take it whenever you want and treat it like any other food (track calories etc) - the benefit (of the shakes) is mostly ease of consumption and relative efficiency. Protein is important for various reasons, though relevantly most people care about muscle repair.

    I personally tend to take 3 scoops (25-30g each) of whey (which is likely to be what you have) with milk (post-workout, but just as many people have shakes right before or at various other times). Timing probably does matter (bio-availability etc) a little but not nearly as much as your general macro balance.

    Also, rugby is the best sport in the world. BOD is GOD etcetc

    Good luck.

    All of this - except maybe the rugby part.

    You don't have to be exercising to use protein powder. You don't need to use protein powder if you exercise. There is nothing special about protein powder, it doesn't have any benefits over eating a piece of chicken. Its just an easy, sometimes cheaper way of hitting a protein goal. People who workout typically tend to have a higher protein goal so that is why you often see the association.

    You will have people preach to you about having it within a half hour after your workout, etc etc., however as PP said, your general macro balance is more important overall. For the average person, the timing isn't really that important.

    I'll use a protein shake as a snack sometimes. Or if I notice I'm low on protein one day, I do a shake to bump it up. Sometimes I just mix with milk or water, sometimes I'll add stuff like PB, oats, fruit, etc to make it a bit more of a substantial snack.
  • ExpectantHope
    ExpectantHope Posts: 60 Member
    I usually mix mine with milk and fruit to make a nicer smoothie/milkshake and either have it a little before, or straight after working out. Protein powder isn't just for people working out heavily, so don't feel ridiculous, it's just an easy way to bump up the amount of protein in your diet. I usually have some on days when I don't exercise as well, just because otherwise my dietary intake of protein is rather low.
  • rogerOb1
    rogerOb1 Posts: 318 Member
    In addition to the above, most protein powders include BCAAs. These amino acids should aid in improving your recovery time from your training.
  • skinnyinnotime
    skinnyinnotime Posts: 4,078 Member
    Most people will get enough protein through their daily diet. Protein powder comes in handy when you have trouble meeting your protein goals. Alot of people that lift weights use it as they require higher amounts of protein. I prefer to eat my protein but sometimes top it up with protein shakes.

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