Do you really need protein shakes?
AmrOnTop
Posts: 52 Member
Alright so, the protein shake I make is homemade (no protein powder): 1 glass of Milk, 1 banana, 3 tbsp oats, 2 tbsp PB, 100 gms cottage cheese and 10 almonds. 33 gms of protein for like 700 calories total in the blend.
I find that ratio, especially when I consume the shake twice a day, as very inconvinient. The shake is not filling to me and I could be eating much more protein found in cheaper real food with less calories (for example, a can of Tuna to replace all of that).. Which would allow me to eat more food, be more satisfied and save money. (Can't buy protein powder either due to family).
The only reason I started consuming shakes is due to the "Window of opportunity" ... The problem with a lot of articles swearing by it, also a lot of them label it as a myth, like this one: http://relentlessgains.com/truth-about-post-workout-nutrition-timing/
What should I go for? I could have a meal within 10-15 mins of my workout since the gym is like a 2 mins walk from home.
I find that ratio, especially when I consume the shake twice a day, as very inconvinient. The shake is not filling to me and I could be eating much more protein found in cheaper real food with less calories (for example, a can of Tuna to replace all of that).. Which would allow me to eat more food, be more satisfied and save money. (Can't buy protein powder either due to family).
The only reason I started consuming shakes is due to the "Window of opportunity" ... The problem with a lot of articles swearing by it, also a lot of them label it as a myth, like this one: http://relentlessgains.com/truth-about-post-workout-nutrition-timing/
What should I go for? I could have a meal within 10-15 mins of my workout since the gym is like a 2 mins walk from home.
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Replies
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If you prefer to eat solid food then eat solid food. Meet your macros however suits your lifestyle best.
Your muscles wont atrophy while walking 2 mins home and waiting 10 mins to prepare some food.0 -
There is truth within the window of opportunity but it has been blown way out of proportion. Protein shakes are an easy way to get a lot of protein in on the go. Sure, if you have the time and will to cook something up then go for it, but for many, shakes are an easy pick up. I hit up 1 shake as my post workout out with 1 cup milk, 1-2 cups water, 2 scoops of my chocolate protein, some flax seed and maybe a banana. The macro split is sufficient for me and the protein is plenty. To each their own.
Don't completely discredit the window of opportunity. There's a reason why so many people swear by it, and that's because it generally works. Maybe not due to how they think or claim it works, but it works. Of course, this is predominately for body building (muscle building) routines.
My two cents
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If you prefer to eat solid food then eat solid food. Meet your macros however suits your lifestyle best.
I like real food too. :blushing:
I often don't eat for a while after my workouts. I am still alive and have a fair amount of muscle. Not saying it's a myth, that you have to have protein right after a workout, but if you research in the net, you will find it contraversial to say the least.0 -
The window is closer to 48hours, not a matter of minutes, as long as you get your cals and protein in daily timing will make very little if any difference. usually matters for the top bodybuilders and can be the difference in finishing first or fourth, for the general public and even most athletes you wont notice a thing.0
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You CAN have protein shakes. You don't NEED them.
Case closed. ;-)0 -
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no but they come in handy some days.
For example I put protien powder in my morning smoothie in the summer time as in the fall and winter I am usually eating bacon and eggs...but crave the fruit in the summer and it's cool for those hot days.
Do I just make up a protien shake....nope.
I like solid food most of the time.0 -
That is why protein powder is so popular. You get alot of protein without the unwanted carbs or fat. With meat, you get alot of protein but it comes with fat that u don't want.0
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what is this "window" you guys are talking about?0
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what is this "window" you guys are talking about?
The window most people talk about is a brief period of time after you workout where your body is more prone to absorb nutrients. Body builders swear this as being the optimal time to take in their supplements (Creatine, Protein, BCAA's etc). This has not been backed up scientifically, it's just a theory, call it superstition among body builders.0 -
if you throw all that in together, why not just have a tub of cottage cheese, a glass of milk and a banana? and save the other cals for some chicken later? nuts arent a good protein source so they're just giving you loads more cals for little protein.0
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I've never had a protein shake in my life!
I prefer to eat solid food.
I'm sure you can get Protein from lots of foods that don't need a lot of preparation.0 -
If I need protein and don't have many calories to spare, it's what I do. It has a good calorie to protein ratio.0
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You definitely do not need protein shakes, but they are a fast, convenient way to help you meet your macros. Shakes are also a great way of sneaking more calories in without feeling super full.0
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No need. You get enough protein through your food. If you eat correctly.0
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I do prefer to eat solid food.And it's not about the 15.mins, the theory revolves around shakes being able to "hit the blood stream faster" with the nutrients, unlike solid food that needs digesting which by then, you would have missed the "window".If you prefer to eat solid food then eat solid food. Meet your macros however suits your lifestyle best.
Your muscles wont atrophy while walking 2 mins home and waiting 10 mins to prepare some food.
I have no issue eating immedietly after my workout dude, it's just the fact that I would rather have a big meal (or even 2 meals with a gap in between) instead of just a shake.Don't completely discredit the window of opportunity. There's a reason why so many people swear by it, and that's because it generally works. Maybe not due to how they think or claim it works, but it works. Of course, this is predominately for body building (muscle building) routines.
My two cents
Well, since the window could be that long, that brings up a different question: Do you need to be eating every 3-4 hours to keep your body in an anabolic state?The window is closer to 48hours, not a matter of minutes, as long as you get your cals and protein in daily timing will make very little if any difference. usually matters for the top bodybuilders and can be the difference in finishing first or fourth, for the general public and even most athletes you wont notice a thing.
Weird enough for me, I'm actually having a hard time getting in enough calories according to my energy expendature, that is calculated by formulas and online methods but the thing is, I feel full and satisfied eating like 3-4 times with a total of 1700-1800 cals per day ... But since I'm 5'10 and 175 lbs, everybody keeps telling me that I should be eating more especially if I am doing 4 weight lifting sessions and 2 HIIT sessions weekly .. Idk anymore.That is why protein powder is so popular. You get alot of protein without the unwanted carbs or fat. With meat, you get alot of protein but it comes with fat that u don't want.
I consume almonds daily anywayz as a healthy fat source. I am trying to shed some fat and increase testostrone.if you throw all that in together, why not just have a tub of cottage cheese, a glass of milk and a banana? and save the other cals for some chicken later? nuts arent a good protein source so they're just giving you loads more cals for little protein.
I can manage calories either way, it's just that I would feel much more comfortable if I eat more and stop drinking a blend that's high in sugar (btw, it's extremely tasty) and get in more chicken, tuna, meat, eggs, veggies, etc ... The issue is, I really need to be gaining muscle since I just started lifting not too long ago and I get discourged fast.0 -
As a 175 pounds guy, do I really need to get 175 grams of protein? I really have a hard time with this because:
1- I am skinny fat ..skinny arms with very little muscle tone. I do not carry much lean body mass, out of my 175 lbs, I'm sure at least 14-15% of that is fat so, do I really need all that protein to grow?
2- I eat eggs, fava beans, lentils, chicken and/or tuna (among other stuff) on a daily basis, and end up with around 105 grams of protein max. I mean. What else can I do? I'm eating a lot!
3- I still have a bit of body fat to lose so I don't really wanna be eating like a pig. And I'm still a beginner that's just starting out.
4- My body says I'm comfortably full! Is it really wise to be just stuffing myself even though I ate breakfast, lunch, dinner and snacks + drank over 3 liters of water for the whole day? I just don't get it.
I do my research and try my best to find out the information but every single piece of info in the fitness world seem to have a completely opposite antagonist to it..0 -
I consume almonds daily anywayz as a healthy fat source. I am trying to shed some fat and increase testostrone.if you throw all that in together, why not just have a tub of cottage cheese, a glass of milk and a banana? and save the other cals for some chicken later? nuts arent a good protein source so they're just giving you loads more cals for little protein.
I can manage calories either way, it's just that I would feel much more comfortable if I eat more and stop drinking a blend that's high in sugar (btw, it's extremely tasty) and get in more chicken, tuna, meat, eggs, veggies, etc ... The issue is, I really need to be gaining muscle since I just started lifting not too long ago and I get discourged fast.
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Well, I guess if you're going to limit your protein shakes to have that much sugar then I wouldn't use them either
They are not necessary and they won't make or break your muscle building, your routine and the rest of your diet will... do what you like man. 0 -
As a 175 pounds guy, do I really need to get 175 grams of protein? I really have a hard time with this because:
1- I am skinny fat ..skinny arms with very little muscle tone. I do not carry much lean body mass, out of my 175 lbs, I'm sure at least 14-15% of that is fat so, do I really need all that protein to grow?
2- I eat eggs, fava beans, lentils, chicken and/or tuna (among other stuff) on a daily basis, and end up with around 105 grams of protein max. I mean. What else can I do? I'm eating a lot!
3- I still have a bit of body fat to lose so I don't really wanna be eating like a pig. And I'm still a beginner that's just starting out.
4- My body says I'm confortably full! Is it really wise to be just stuffing myself even though I ate breakfast, lunch, dinner and snacks + drank over 3 liters of water for the whole day? I just don't get it.
I do my research and try my best to find out the information but every single piece of info in the fitness world seem to have a completely opposite antagonist to it..
OK, I'm no expert in maintaining, I'm still trying to lose weight, but this I do know: there is no one, foolproof, perfect solution. We are all different, and there are going to be nuances in our approaches that will work and that won't work.
Two, even if you combined all available advice and created a "perfect" plan, what use is it if you drive yourself crazy trying to stick to it?
Choose numbers that are somewhere in the middle of the range and try to stick to them. Take notes on your progress: are you able to lift more, do you feel better or more tired, do you feel hungry? Try to be honest with yourself and adjust your numbers accordingly. It is not going to happen overnight, and you are young enough that you get some leeway to play around and bounce back.0 -
As a 175 pounds guy, do I really need to get 175 grams of protein? I really have a hard time with this because:
1- I am skinny fat ..skinny arms with very little muscle tone. I do not carry much lean body mass, out of my 175 lbs, I'm sure at least 14-15% of that is fat so, do I really need all that protein to grow?
2- I eat eggs, fava beans, lentils, chicken and/or tuna (among other stuff) on a daily basis, and end up with around 105 grams of protein max. I mean. What else can I do? I'm eating a lot!
3- I still have a bit of body fat to lose so I don't really wanna be eating like a pig. And I'm still a beginner that's just starting out.
4- My body says I'm confortably full! Is it really wise to be just stuffing myself even though I ate breakfast, lunch, dinner and snacks + drank over 3 liters of water for the whole day? I just don't get it.
I do my research and try my best to find out the information but every single piece of info in the fitness world seem to have a completely opposite antagonist to it..
OK, I'm no expert in maintaining, I'm still trying to lose weight, but this I do know: there is no one, foolproof, perfect solution. We are all different, and there are going to be nuances in our approaches that will work and that won't work.
Two, even if you combined all available advice and created a "perfect" plan, what use is it if you drive yourself crazy trying to stick to it?
Choose numbers that are somewhere in the middle of the range and try to stick to them. Take notes on your progress: are you able to lift more, do you feel better or more tired, do you feel hungry? Try to be honest with yourself and adjust your numbers accordingly. It is not going to happen overnight, and you are young enough that you get some leeway to play around and bounce back.
Best advice ever. I truly need to stop over-complicating stuff and just make it happen. The information are getting overwhelming and I keep adjusting according to new info that I don't actually give anything it's worthwhile. Thank you!0 -
That is why protein powder is so popular. You get alot of protein without the unwanted carbs or fat. With meat, you get alot of protein but it comes with fat that u don't want.
You don't want fat? :noway:
I think you may want to answer your phone, the '80's and '90's are calling you. :laugh: :laugh:
Fat is very important for proper hormone balance, it is also important to keep the "pipes" running smoothly.
OP, Do you need protein shakes? Not if you can get all your protein intake from food, but sometimes at the end of the day you realize you are short of your protein goal and that is a quick and easy way to get there.0 -
No, you do not need protein shakes. If you can meet your macros through your diet alone you are gold. I like protein shakes because they help me reach my target easier.0
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33 gms of protein for like 700 calories total in the blend.
I'm not sure that qualifies as a "protein shake." Less than 20% of those calories are from protein.0 -
Well, do you have a better suggestion for the ingeredients?33 gms of protein for like 700 calories total in the blend.
I'm not sure that qualifies as a "protein shake." Less than 20% of those calories are from protein.0 -
Well, do you have a better suggestion for the ingeredients?33 gms of protein for like 700 calories total in the blend.
I'm not sure that qualifies as a "protein shake." Less than 20% of those calories are from protein.
How about adding some Greek yoghurt and / or egg whites?0 -
Well, do you have a better suggestion for the ingeredients?
I'm not 100% sure what you're trying to accomplish. If the only reason you're consuming this caloric monstrosity is to meet some magical 15 minute window of opportunity, I would recommend you just forget it and eat something sensible when you get home.
Grilled chicken is a great source of protein. Boneless tenderloins take less than 5 minutes on a Foreman grill.0 -
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Well, do you have a better suggestion for the ingeredients?33 gms of protein for like 700 calories total in the blend.
I'm not sure that qualifies as a "protein shake." Less than 20% of those calories are from protein.
Forget the magical window. You are not a professional body builder prepping for a show. Get in your protein through out the day.
So far today I have only eaten 350 calories. Of that 350 calories I have already had 43 grams of protein. That means 50% of my calories is from protein. None of it was from protein shake. I had ham, cheese, and egg sandwich for breakfast. I then just finished a couple mozzarella cheese sticks. It really isn't that hard.
It is a lot easier though if you throw in some protein powder to top things off if you are low. Last night I had a true protein smoothie. It was a scoop of triple chocolate protein powder, cup of FAGE 0% Greek yogurt, frozen banana and frozen strawberry. A little over 400 calories and it had 57g of protein. Again, over 50% of the calories were from protein.0 -
I do.
There's just something about them. Convenient. Fast. Tasty. Satisfying. Macro-friendly.
I really like them enough to practically consider them a need.0
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