Protein. Yay or nay?

Strictly speaking they are only a supplement if you're not getting enough protein in your diet. A generous amount of protein for intense weight training is about 1g per lb of lean body mass. Cardio doesn't really factor much, unless it's a circuit program, since you have some strength/cardio mix there.

Protein shakes for weight loss work on the basis of substituting a meal/part of a meal with a protein shake.

Protein shakes are for helping you meet your protein intake needs if you can't reach it through actual foods.

Adequate protein is .8-1gram per pound of lean body mass.

Protein along with the weight training can help you retain muscle to ensure you are losing mostly fat. Taking a protein supplement isn't necessary if you eat enough protein without it.

Well, that depends the most on the calories the protein shake has vs the calories your typical breakfast has. If it has fewer, then likely yes.

Although depending on what your typical breakfast is, it might have other benefits. Mostly if you tend to have a carb-heavy breakfast, having the shake could keep you feeling fuller for longer and make it less likely to snack on something in between.

Personally I'd advise against swapping any decent meal for a shake. So if your breakfast is a quick bowl of cereal, might be worth to swap. If it includes stuff like eggs/fish/quality meat, then having that would be better.

If you aren't lifting heavy weights and are getting enough protein without the shakes, then there's no need for them. They aren't going to help or hinder your weight loss, in any event. They are just a way to get in more protein without a lot of extra calories (if you get a low sugar variety).

I take whey because it's hard for me to get enough protein from only food, esp since I'm eating at a low calorie deficit (1200). Food (chicken, eggs etc) are my main source of protein, but at the end of the day I'm usually still about 20-40g short. Hence, taking whey after a workout makes sense for me.

If getting enough protein from your current diet is a struggle then have supplements. If not, then don't. It sounds like you don't know how many grams of protein you need. You should look at other threads to figure out how to calculate your macros.

I agree that if you can eat your protein for the day rather than having shakes or bars, you'll probably feel more satisfied and be more likely to be successful on a long term basis.

A couple pointers RE: weight loss: Good amounts of protein and fat can be very satiating, so keep this in mind if you're feeling hungry or having difficulty keeping to your alotted calories. Protein shakes can help along the way, but I'd recommend avoiding making it a stand-in for meals on any regular basis.

Don't expect your loss to continue at 10 lbs/month with only about 35 lbs to lose. It sounds like you're doing a great job keeping a deficit going. Remember that as you lose weight, your body's caloric needs will decrease, but you'll also be able to reduce your daily deficit as you get closer to your goal. This will give you some more calories on a daily basis. For example, I started at 293 lbs, 6ft, and aimed to lose 2 lbs/week when starting. I ate about 1600-1700 calories a day and lost as expected. I reduced my loss goal to 1 lb/week now that I'm under 200 lbs and am within 20 lbs of my goal, and eat 1800-1900 calories a day and am still losing. It's not going to be a huge difference, but those little steps up help prepare you for maintenance.

Once you meet your goal, you'll need to eat/be active based on your needs at that weight and activity level. If you suddenly stop working out as much once you reach your goal, your calorie needs will decrease, so be careful. By gradually reducing your deficit until you reach your goal, you'll get a hang of the eating habits that will help you maintain.

Last suggestion would be to look around! There's a lot of good information out there, but I'm totally with you on it being hard to find. Your library could be a good starting point.

dubird wrote: »

Your best bet for getting protein is actually eating it. If you're eating enough, you don't need supplements.

If you really want to go down that path, know that most protein supplements are soy based. I only mention in case you have allergy or sensitivity to it. As far as I know, the only difference between soy and whey protein is the source.

Agreed on eating your protein. In my experience with shakes it's been the other way around - most protein shakes I've seen have been whey-based (which is a milk-derived product), and soy options are becoming more widely available and seem to be marketed especially towards women or people who can't/don't eat whey.

dubird wrote: »

Your best bet for getting protein is actually eating it. If you're eating enough, you don't need supplements.

If you really want to go down that path, know that most protein supplements are soy based. I only mention in case you have allergy or sensitivity to it. As far as I know, the only difference between soy and whey protein is the source.

I see a LOT more whey and casein than soy based products...but it could just be the way I shop. *Shrugs*

There are differences in the speed of absorption and their effect on protein synthesis but I wouldn't say that this is anything the OP needs to be concerned about. Finding something with a decent bang for your buck that tastes good should be good enough.

*Edited to correct my grammar.