protein shakes and/or BCAA's
kindrabbit
Posts: 837 Member
I'm lost!!
I train free weights, circuits/crossfit, boxercise. I have been training for about 1.5 yrs and have been on my keep fit / weight loss journey for 2 years.
I have never taken any supplements. Previously I was on slimming world and have recently started MFP and calorie counting.
the problem I have (and have always had) is that I suffer really badly with pain the day after the day of my workout. I try to eat a high protein snack soon after a workout but have never taken any supplements due to their high syn value on the slimming world plan.
Now I am counting calories and have the flexibility to take a supplement I have no idea where to start. I was looking at protein and whey as I have heard of those, then someone said I'd be better with BCAAs.
Can anyine shed any light on the difference between these products and what would be best for a 42 yr old who does a mix of running, (I don't like cardio but am training for a charity race in July) circuits and free weights
thanks in advance
Karen
I train free weights, circuits/crossfit, boxercise. I have been training for about 1.5 yrs and have been on my keep fit / weight loss journey for 2 years.
I have never taken any supplements. Previously I was on slimming world and have recently started MFP and calorie counting.
the problem I have (and have always had) is that I suffer really badly with pain the day after the day of my workout. I try to eat a high protein snack soon after a workout but have never taken any supplements due to their high syn value on the slimming world plan.
Now I am counting calories and have the flexibility to take a supplement I have no idea where to start. I was looking at protein and whey as I have heard of those, then someone said I'd be better with BCAAs.
Can anyine shed any light on the difference between these products and what would be best for a 42 yr old who does a mix of running, (I don't like cardio but am training for a charity race in July) circuits and free weights
thanks in advance
Karen
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Replies
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How much protein are you currently getting? I like BCAAs, they make me feel better during a workout. That just might be because the mix i use also has electrolytes.0
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Hi:
I always take a whey protein shake before and after my workout.
before: 30 minutes prior to start workout. One banana, almond milk and one whey protein scoop.
after: inmediately after workout, one scoop whey protein mixed with water.
I heard BCAAs are good. I have not tried them yet.
Good luck in your healthy journey0 -
I always check examine for information on supplements. I like this site because it list the sources they use. I enjoy reading scientific papers for fun.
The only thing I take is protein powder and creatine. Since I often buy the cheap protein from walmart, I get the BCAAs and some other things I'm not really interested in. There isn't a danger. Its just my preference. Then money rears its head.
I prefer straight protein, but those are more expensive. So I rotate between the two.0 -
Bcaa is best taken 30min before traning followed with whey affter. For the pain I suggest Beta alanin and Citrulline malate before bcaa and whey.0
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Thanks guys, it's all really helpful. I've taken everyone's advice picked what sounds like it will fit in best with my routine. I had a long talk with a PT at the gym yesterday and learned a lot about what I can do to help with nutrition, including what to eat and when, in relation to my workout. I've also decided that I'm going to get some BCAA's for during my workout and a 100% whey protein powder (cheap and cheerful seems to be the general advice) for 20mins after my workout.
I'll give it 30 days and see if I'm still getting the DOMS!0 -
Are we band-aiding the problem, or fixing it? What's the cause/reason for the pain you're experiencing? IME, a supplement is not the solution to pain.0
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The pain you are feeling is 'DOMS'.. Delayed Onset Muscle Soreness. This is what happens after a hard gym session and I don't know anyone who dosen't get it. If you don't then work harder !!. I take both protein and BCAA's and still have it but not to the degree I did before I supplemented. Whey protein is loaded with BCAA's so unless you are tryinfg to gain size and keep it there, then Whey powder is all you need.
BCAA's basically stop the body going into a 'catabolic state' ie using muscle for fuel instead of fat. I take them for the simple fact I do a lot of weight lifting.
Happy lifting0 -
Are we band-aiding the problem, or fixing it? What's the cause/reason for the pain you're experiencing? IME, a supplement is not the solution to pain.
The cause of the pain is training hard. You've got to break it down to build it up. My problem is the DOMS seem to last longer than they do for everyone else! For me its not the day after leg day that hurts, it's the day after that too. either I'm raining harder than everyone else (unlikely!) or I recover slower for some reason. (probably something to do with my diet)
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The pain you are feeling is 'DOMS'.. Delayed Onset Muscle Soreness. This is what happens after a hard gym session and I don't know anyone who dosen't get it. If you don't then work harder !!. I take both protein and BCAA's and still have it but not to the degree I did before I supplemented. Whey protein is loaded with BCAA's so unless you are tryinfg to gain size and keep it there, then Whey powder is all you need.
BCAA's basically stop the body going into a 'catabolic state' ie using muscle for fuel instead of fat. I take them for the simple fact I do a lot of weight lifting.
Happy lifting
Thanks. I've found a product with what looks like a good source of whey protein with added BCAA's. (PhD Pharma Whey HT+)
I think the main problem is that I don't get enough protein within that 20 min post workout window. I avoided shakes because I don't want to look like I'm taking myself too seriously. The alternative is to walk like I've had an 'accident' for 2 days post leg day! I think i'll go for the shake!0 -
You sure? How is your lifting form?Karen_libert wrote: »The cause of the pain is training hard.
I train hard for a couple hours at a kick, aside from a little movement soreness day after, DOMS are generally a thing of the past, even with my straight oly sessions. You don't need BCAAs, but there are some claims that it increases recovery. Try it.
Otherwise, you might just need to ensure your form is good to go, and suck it up. Considering your advanced age, you might need to spend more time on mobility, and warm up before hitting your CF session.
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Karen_libert wrote: »Are we band-aiding the problem, or fixing it? What's the cause/reason for the pain you're experiencing? IME, a supplement is not the solution to pain.
The cause of the pain is training hard. You've got to break it down to build it up. My problem is the DOMS seem to last longer than they do for everyone else! For me its not the day after leg day that hurts, it's the day after that too. either I'm raining harder than everyone else (unlikely!) or I recover slower for some reason. (probably something to do with my diet)
If you are getting that that consistently, over a long period of time, from the same type of lifts/workouts... I'd start to wonder if something else was amiss.0 -
Yup.Karen_libert wrote: »Are we band-aiding the problem, or fixing it? What's the cause/reason for the pain you're experiencing? IME, a supplement is not the solution to pain.
The cause of the pain is training hard. You've got to break it down to build it up. My problem is the DOMS seem to last longer than they do for everyone else! For me its not the day after leg day that hurts, it's the day after that too. either I'm raining harder than everyone else (unlikely!) or I recover slower for some reason. (probably something to do with my diet)
If you are getting that that consistently, over a long period of time, from the same type of lifts/workouts... I'd start to wonder if something else was amiss.
Also, PT for nutrition info? ruh roh.
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DOMS can hit anywhere from a few hours to 48 hours after you've worked out. This is normal. Protein, and BCAA will help reduce it, but it will not eliminate it. Just as hydrating yourself, foam rolling, stretching, massages will also reduce and aid in recovering from DOMS, but it will not eliminate it.
If your DOMS is so severe that it is effecting your training, perhaps discussing it with your PT may help come up with a routine that will not be as taxing on your body, so it can recover faster.0 -
Karen_libert wrote: »Are we band-aiding the problem, or fixing it? What's the cause/reason for the pain you're experiencing? IME, a supplement is not the solution to pain.
The cause of the pain is training hard. You've got to break it down to build it up. My problem is the DOMS seem to last longer than they do for everyone else! For me its not the day after leg day that hurts, it's the day after that too. either I'm raining harder than everyone else (unlikely!) or I recover slower for some reason. (probably something to do with my diet)
I highly doubt it- after almost 2 years of training you shouldn't be in that kind of pain.
If you're in literal pain- you need to go see a physician- not take a supplement.
Being said- when I'm achy (which I'm pretty much achy all the time)- when it's worst is when I'm in a deficit- and or I'm not getting the rest I need.
But if you have actual pain- you need to see an MD- not take a supplement.0 -
DOMS can hit anywhere from a few hours to 48 hours after you've worked out. This is normal. Protein, and BCAA will help reduce it, but it will not eliminate it. Just as hydrating yourself, foam rolling, stretching, massages will also reduce and aid in recovering from DOMS, but it will not eliminate it.
If your DOMS is so severe that it is effecting your training, perhaps discussing it with your PT may help come up with a routine that will not be as taxing on your body, so it can recover faster.
After 2 years of the same regimen...
Ain't gonna be DOMS brudda.0 -
DOMS can hit anywhere from a few hours to 48 hours after you've worked out. This is normal. Protein, and BCAA will help reduce it, but it will not eliminate it. Just as hydrating yourself, foam rolling, stretching, massages will also reduce and aid in recovering from DOMS, but it will not eliminate it.
If your DOMS is so severe that it is effecting your training, perhaps discussing it with your PT may help come up with a routine that will not be as taxing on your body, so it can recover faster.
IT"S NOT DOMS0 -
Karen_libert wrote: »Are we band-aiding the problem, or fixing it? What's the cause/reason for the pain you're experiencing? IME, a supplement is not the solution to pain.
The cause of the pain is training hard. You've got to break it down to build it up. My problem is the DOMS seem to last longer than they do for everyone else! For me its not the day after leg day that hurts, it's the day after that too. either I'm raining harder than everyone else (unlikely!) or I recover slower for some reason. (probably something to do with my diet)
If you are getting that that consistently, over a long period of time, from the same type of lifts/workouts... I'd start to wonder if something else was amiss.
Ditto...
I train hard and the only time I get serious DOMs is after a training break. If I'm training regularly I'm a little sore, but nothing like, "OMG DOMs" kind of sore...I'm always a little sore, but not anything severe.
It sounds like you're very active overall...do you take appropriate rest days and/or other periods of rest? Without rest, your recovery is going to be for *kitten*.0 -
Yo OP, what color is your urine? Rusty?0
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You can still get DOMS after being on the same regimen (if its based on a progression) for many years. It is how your particular body deals with the training, some are lucky to not experience it, or if so very little, others are not so fortunate.0
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Instead of Nutrition have you thought about doing Epsom Salt baths? Or massage after working out? I know my gym has hydro massage tables and on days when I work out hard, I make sure to hit the table for about 10 minutes.
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wow, that's a lot of replies in one go so I'll try to address them all. First off 'advanced age' dbmata? OUCH!!
The PT's at my gym are well trained and I'm happy to get all and any advice I can from them. I'm pretty sure it's DOMS rather than anything that a doctor can do anything about. I do have a shoulder problem which, depending on which doctor I see, has been called anything from frozen shoulder to a torn rotator cuff. I work within my ROM as far as that's concerned and avoid most over head moves and it's getting better very very slowly.
Lets call it ache rather than pain to avoid confusion. I have discovered over the years that everyone has an opinion on other peoples workouts for better or worse. I am happy with my form (again, I have my friends at the gym watching me and advising). I'm personally of the opinion that if you work hard you can fully expect to have an 'ache' the next day, or even the day after that.
it's interesting that I can get 'it's normal' and 'you should see a doctor' in the same thread. I choose to believe its normal but it is prolonged and if I can find a way to get enough protein into my muscle quickly enough I am hoping I can reduce it to a level that doesn't stop me being about to train on consecutive days if I choose to do so.0 -
You can still get DOMS after being on the same regimen (if its based on a progression) for many years. It is how your particular body deals with the training, some are lucky to not experience it, or if so very little, others are not so fortunate.
Getting that "so painful I can't walk DOMS" isn't going to happen with a progression program unless your 1RMPing ever other week.
Achy- tired and stiff are not the same as being sore.
I'm in great shape- but I bet you I'd go get on my horse- I'd be sore for a week since I don't ride any more- it has more to do with using muscles you haven't used in a way you haven't used them in a while/never. Odds of someone being in that much pain after 2 years of work on the same program is just so small.0 -
khloesdad0124 wrote: »Instead of Nutrition have you thought about doing Epsom Salt baths? Or massage after working out? I know my gym has hydro massage tables and on days when I work out hard, I make sure to hit the table for about 10 minutes.
I'm trying to learn how to foam roll at the moment (but that hurts too! lol) I usually take a cold bath when I get home, then put some warm in and soak for a while. I did go through a phase of using Radox which I think is the same thing.0 -
You're not 22, you don't recover like a 22 year old. Yes, advanced age.
It's probably not DOMS, and unless your diet is utter dung, it's not lack of protein. However, if those PTs are so well trained, why not ask them?
Additionally, PT training does not include nutrition training, and they are not RDs. It's good to remember that.
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cwolfman13 wrote: »Karen_libert wrote: »Are we band-aiding the problem, or fixing it? What's the cause/reason for the pain you're experiencing? IME, a supplement is not the solution to pain.
The cause of the pain is training hard. You've got to break it down to build it up. My problem is the DOMS seem to last longer than they do for everyone else! For me its not the day after leg day that hurts, it's the day after that too. either I'm raining harder than everyone else (unlikely!) or I recover slower for some reason. (probably something to do with my diet)
If you are getting that that consistently, over a long period of time, from the same type of lifts/workouts... I'd start to wonder if something else was amiss.
Ditto...
I train hard and the only time I get serious DOMs is after a training break. If I'm training regularly I'm a little sore, but nothing like, "OMG DOMs" kind of sore...I'm always a little sore, but not anything severe.
It sounds like you're very active overall...do you take appropriate rest days and/or other periods of rest? Without rest, your recovery is going to be for *kitten*.
I try to train every other day. As I said in OP I am training for a charity run at the moment so am trying to get up to 10k. In theory I should train for that 3 times a week so that's taking the place of most of my weight days at the moment although because I don't like running I sometimes lift instead of running! I also do boxing on a Tuesday night, insanity on a Friday and circuits on a Sunday, so its all over the place and I only really have time for 1 other training day. - This 10k race is going to hurt!!0 -
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You're not 22, you don't recover like a 22 year old. Yes, advanced age.
It's probably not DOMS, and unless your diet is utter dung, it's not lack of protein. However, if those PTs are so well trained, why not ask them?
Additionally, PT training does not include nutrition training, and they are not RDs. It's good to remember that.
I did ask them, they gave me good, constructive advice that I can use.
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OP meet foam roller. Foam roller meet OP. Have a fun painful relationship
Seriously though....foam roll the crap out of your legs after workouts. It has done more for me than recovery drinks and BCAA's ever have. One time investment fee of $15-20 at your local sports store. Or some gyms even have them for your use. Google how to use them. There are actually a lot of benefits to them then just reducing soreness. Proper cool down/warm up, hydration, overall nutrition, and rest are also critical in your bodies ability to recover.
And yes the pain while foam rolling is normal (especially at first)....touch that IT band and try not to scream. People will look
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OP meet foam roller. Foam roller meet OP. Have a fun painful relationship
Seriously though....foam roll the crap out of your legs after workouts. It has done more for me than recovery drinks and BCAA's ever have. One time investment fee of $15-20 at your local sports store. Or some gyms even have them for your use. Google how to use them. (There are actually a lot of benefits to them then reducing soreness).
And yes the pain while doing it is normal (especially at first)....touch that IT band and try not to scream. People will look
Thank you. They do have them at my gym. I'll suck it up and give it another go 0 -
Karen_libert wrote: »OP meet foam roller. Foam roller meet OP. Have a fun painful relationship
Seriously though....foam roll the crap out of your legs after workouts. It has done more for me than recovery drinks and BCAA's ever have. One time investment fee of $15-20 at your local sports store. Or some gyms even have them for your use. Google how to use them. (There are actually a lot of benefits to them then reducing soreness).
And yes the pain while doing it is normal (especially at first)....touch that IT band and try not to scream. People will look
Thank you. They do have them at my gym. I'll suck it up and give it another go
FYI - It's supposed to hurt. I try to find that fine line where I'm juuusst about to tear up.0
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