Are protein shakes right for me?

I have a similar question. I do eat meat, but am also on 1200 calories (after exercise). One of the fitness instructors in my strength training class said we should be consuming a protein shake after a strength training session. However, most of these products are 120 calories, plus if you put them in water, they are nasty, so of course, they need to be in milk to be palatable, which adds another 100 calories. If I do that, basically, I have to give up something else that I would be eating that day to compensate for those calories, and frankly, drinking things don't make me feel full. However, it's hard for me to get my protein macros in just by eating because my calorie limit is pretty low. I can't raise it because I am older and petite, and my BMR is only 1100 calories.

They can be pretty filling I'll usually have one before or after I leave the gym

Low calorie protein shakes are great for reaching macros if you are on a cut or low calorie diet.

I do a meal replacement not just a protein shake. I get all of my veggies, nutrients, vitamins and protein I need in a day. I like the how easy they are to make. I am running around in the morning getting the kids ready for school so making a easy and healthy breakfast is nice.

I try to hit a gram of protein for every pound of current body weight. So I'm 127 and I shoot for 127g of protein. Never ravenous or deprived, feel mentally alert and am seemingly over the mid day slump.
I'm an advocate of the protein shakes. I use the muscle milk powder. Eas has some but they don't sit well on my stomach. I'd buy a few premade ones and see how they work for you. I doubt you could get too much protein and if you are not getting enough you compromise muscle tissue. Which is your furnace. Less muscle-less calories you burn.

It won't bulk you up, even though it is marketed for muscle gain. If you can find the muscle milk light or something similar, all the better. I drank Atkins shakes for a while. I always mix mine with water, can't do milk. Nut milks are always a lower calorie option too.

And I just found that the powdered ones make smoothies indulgent. But hey, no guilt!

A protein shake is simply a way to reach your goal protein intake for the day. There is nothing that you get out of a shake that you wouldn't get out of eating something with the same amount of protein. They are popular because they are quick and easy (and depending on where you are and what you prefer to eat, possibly cheaper).
If you feel they will help you reach your protein intake, and you like them, they are probably right for you.

rosebette wrote: »

I have a similar question. I do eat meat, but am also on 1200 calories (after exercise). One of the fitness instructors in my strength training class said we should be consuming a protein shake after a strength training session. However, most of these products are 120 calories, plus if you put them in water, they are nasty, so of course, they need to be in milk to be palatable, which adds another 100 calories. If I do that, basically, I have to give up something else that I would be eating that day to compensate for those calories, and frankly, drinking things don't make me feel full. However, it's hard for me to get my protein macros in just by eating because my calorie limit is pretty low. I can't raise it because I am older and petite, and my BMR is only 1100 calories.

For the average person, meal timing (including your post workout meal) is irrelevent. You do not need a shake right after a workout. If you find you have to give something else up in order to accommodate it, I wouldn't bother.

How large of a deficit are you at?

protein supplements are not a waste of money. Some people need to supplement. It is also a great 'add' for a shake when you need to get some added protein into it. But is is not a food replacement per se. Get as much of your protein from food and supplement if you are having trouble meeting your goals. Especially if you are cutting fat you will need more protein.
To me it looks like you want to shred fat from your post. Adding a protein powder to get your protein up is not a bad idea but hard to tell without seeing your diary setting.

mariaoutlook wrote: »

Thank you all for your advice. I really appreciate it.

I should be eating 68 grs. of protein per day (0.8 grs. of protein per kg. of body weight). As I said, I don't eat meat and the cottage cheese I buy has only 6 grs. of protein per 60 grs. I am not expert and it may be another reason why I feel so weak (specially my arms). I went to my GP and apparently nothing is wrong with me...

After reading your comments, search in Google, etc. I think I'm going to eat more beans, eggs (I barely eat one egg every few months), yogurths, nuts and seeds and see if it makes a difference. I'm going to buy a protein shake for those mornings that I'm busy. And if nothing improves within the next months, I will come back to my GP.

Can you please recommend me any protein shake brand available from UK and Irish supermarkets or on-line? Thank you.

I don't have any brand suggestions. But here in the US they are in the grocery stores. I'd hope same would be for you. Maybe even a pharmacy store like CVS. Or you could order them online. Hopefully some one will chime in that knows.

Feeling weak means either an injury or fatigue due to not eating enough. A protein shake would only be necessary if you don't feel you can reach your protein goal without it. It's not magic. It's just another way to eat protein.

If you are feeling "weak in the arms" it is much more likely you are either overtraining (esp w/30 DS which overemphasizes upper body moves), or your overall calorie (or even carb) intake is too low. Protein is not a magical energy elixir--once you have enough, then more doesn't provide any additional benefit.

mariaoutlook wrote: »

I eat back those calories I exercise off to maintain 1200 calories a day. I won't eat below 1200 calories. I eat healthy cereals, veggies, pulses, fruit, tuna, salmon, etc. a bit of everything. But I have always felt week, even before I was on a diet. I know it's not because I'm overweight because until approx 2 years ago I wasn't and felt the same way. I donate blood every 4 months and my haemoglobin levels are always tested.

I go through periods of fatigue too. Im 44. I figure part of that fatigue is age, changing hormones, lack of activity, & not eating right. It was so bad I thought I had MS or fibromyalga or Chronic Fatigue syndrome. I just couldn't shake it, Unless I had an energy drink. I figure the super dose of vitamin B helped me. You may want to invest in a B complex supplement too, maybe even a good multi vitamin if you don't already. I complained to my GP too, He didnt seem concerned. I have chronic pain so I think mine is poor sleep and nutritional needs. I recently upped my calories from 1300 a day to 1400 to make room for the added protein and I feel better. I think my body just stalled out at a lower calorie intake.

Any how, it sounds like you have a good plan from here. Trial and error to see what is best for you.

EDIT- And if you make changes and you still feel like there is something wrong you might get a second opinion and third opinion.

mariaoutlook wrote: »

That's exactly what happened to me. Some days I wondered if I was showing symptoms of MS or a similar condition. Sometimes I wake up so tired that I don't know how I will be able to handle my day. I had blood tests done and everything came back fine. My blood pressure, lungs function, cholesterol, etc. everything it's fine.

I have incorporated more high protein foods to my diet. I had a scramble egg, baked beans and light spread cheese, besides other food. I'll buy some vitamin supplement and protein shakes tomorrow. Hopefully they will do it.

Thanks again!

Your welcome.

In all of this I found that I have a gluten intolerance. I did the celiac blood test and it was negative. Once I removed gluten from my diet I felt better in less than 2 weeks. Just an after thought that you may have food sensitivities too. Also I found out that soy products bother my stomach. But eliminating gluten helped with the fatigue.

At 1200 calories, I think you might be needing more fuel! Given your very low intake, I'd try more calories, then more carbs, then more protein.