When should you add a protein powder?
MusicalMelanie11
Posts: 71 Member
Hey guys!
I've been having a hard time meeting my protein goal without throwing off my other macros or going over my calories. So under what circumstances is it good to add a protein powder? My boyfriend has always advised me to wait until I get into a good workout routine before adding one, but I've never bought one. I'm doing the C25k program and recently started doing some light strength training on the days I don't jog. My goal is to trim down and tone up, so it seems like protein would be really important for that.
So what do you think? Should I get a protein powder? If so, should I only use it on certain days, or post workout, or would it be okay to use every day just to help me reach my protein goal?
I've been looking at this one because it seems to be a decent amount of protein, low calorie, and relatively inexpensive. Would this be a good option?
I've been having a hard time meeting my protein goal without throwing off my other macros or going over my calories. So under what circumstances is it good to add a protein powder? My boyfriend has always advised me to wait until I get into a good workout routine before adding one, but I've never bought one. I'm doing the C25k program and recently started doing some light strength training on the days I don't jog. My goal is to trim down and tone up, so it seems like protein would be really important for that.
So what do you think? Should I get a protein powder? If so, should I only use it on certain days, or post workout, or would it be okay to use every day just to help me reach my protein goal?
I've been looking at this one because it seems to be a decent amount of protein, low calorie, and relatively inexpensive. Would this be a good option?
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Replies
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The whole point of supplements is to "fill in the gaps", so the right time to use them is when something is missing.
IIFYM, feel free to use it when/how you want.
Personally, I prefer to get my macros from food.
16g/70 cals is decent. Price wise, you typically get about 25-30g/$1 for the major brands.
Your boyfriend is probably thinking about the anabolic uptake window, but that isn't your current issue ... seems like your missing daily on protein, so its a general dietary deficiency.0 -
Whenever you don't hit your protein macro!
ETA: or spending $$$$ on lean meats. So I usually have a good scoop per day.0 -
Use protein powder to fill in your protein needs if you'd like, and would rather have a shake/smoothie instead of food sometimes.
There's no set point in your diet/fitness where you need to add them in.
I'm a vegetarian, I supplement my daily protein intake with shakes/bars all the time.0 -
You should add it whenever you want. I drink a protein shake everyday even if I reach my Protien goal. A little extra protein won't hurt you unless you have a health issue that would cause you to limit your protein intake.0
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If you are an active person, protein powder can be used out of convenience to help you hit your protein macro (0.6 to 0.8 grams protein per 1 lb. bodyweight).
But Six Star is a horrible brand, taste-wise. Don't fall into the trap of buying gender specific designer protein powders either... There is no such thing. Check out PES Select Protein, which has a phenomenal taste.0 -
I started drinking them when as soon as I realized I wasn't hitting my protein goal.0
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What is your protein goal? Are you strength training? Do you have problems feeling full and satisfied with the foods you currently eat?0
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Protein powder is ONLY a means to hit your daily required protein goal, that's it.
It won't make you fat, skinny, more muscular, etc.
Personally, I avoid the brands of protein Wal-Mart sells.
I only use Optimum Nutrition, Dymatize, Cellucor, or Quest. All of which can be found locally, and have an amazing taste.
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What is your protein goal? Are you strength training? Do you have problems feeling full and satisfied with the foods you currently eat?
I used a couple of different calculators to figure out what to set my macros at. The IIFYM one gave me 120 grams of protein as a goal, and another one gave me 105g. I have started doing some light-ish strength training 3 days a week with the intention of working myself up to being able to do more intense workouts. I usually don't have a problem feeling full, and if I do it usually is just because I need to drink more water. I'm just used to having a more carb-focused diet, and now that I'm trying to reach my macros and still trying to lose a little, it's a lot harder. My calorie goal is 1200, and I'm just finding it really difficult to fit 100+ grams of protein into that without throwing off my other macros.0 -
If you are an active person, protein powder can be used out of convenience to help you hit your protein macro (0.6 to 0.8 grams protein per 1 lb. bodyweight).
But Six Star is a horrible brand, taste-wise. Don't fall into the trap of buying gender specific designer protein powders either... There is no such thing. Check out PES Select Protein, which has a phenomenal taste.
I actually wasn't looking at this one for gender specificity, thanks for the warning though!
I'm trying to fit more protein into less calories, and 15 grams/70 calories seemed like a pretty good ratio, of course, I could be wrong. Most other brands I came across are more expensive for less protein/more calories per serving. I like the one you suggested! 24 grams for 110 calories seems good. But it certainly looks expensive, hehe... Where do you purchase it? 0 -
I use an unflavored no sugar added whey powder in my morning smoothies. I use MRM brand and it has almost no flavor so you can add it to anything. It really helps me meet my protein macros.0
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MusicalMelanie11 wrote: »If you are an active person, protein powder can be used out of convenience to help you hit your protein macro (0.6 to 0.8 grams protein per 1 lb. bodyweight).
But Six Star is a horrible brand, taste-wise. Don't fall into the trap of buying gender specific designer protein powders either... There is no such thing. Check out PES Select Protein, which has a phenomenal taste.
I actually wasn't looking at this one for gender specificity, thanks for the warning though! I'm trying to fit more protein into less calories, and 15 grams/70 calories seemed like a pretty good ratio, of course, I could be wrong. Most other brands I came across are more expensive for less protein/more calories per serving. I like the one you suggested! 24 grams for 110 calories seems good. But it certainly looks expensive, hehe... Where do you purchase it?
Protein is 4 calories per gram. So 30 grams of protein will be 120 calories. Add in any dietary fat and carbohydrates, and this figure can be more. With protein powder, most hover around 110 -180 TOTAL calories per scoop, and about 18-30 grams protein on average (including any added dietary fat and carbs). The dietary fat and carb values will differ among the brands, but the amount is usually negligible. Don't get caught up in minute details like this... Flavor and cost should be your prime focus.
Budget protein powders like Six Star, and those sold in Walmart are awful tasting and are notorious for causing greater gastric distress (per reviews). Certain brands spike their protein powder with amino acids like Glycine and Taurine to boost the stated protein content. The label might say 30 grams of protein, but with the added aminos, you're really only getting something like 19 grams. The budget brands that sell for a ridiculously low price are usually more susceptible to spiking than other brands. You get what you pay for in most cases. Just be careful when reading the label to catch any ingredient ending in -ine.
Bodybuilding.com and Getrippednutrition.com are good sites with decent prices. They regularly have sales and both accept coupon codes.0 -
Certain brands spike their protein powder with amino acids like Glycine and Taurine to boost the stated protein content.
So that got me looking and, lo and behold...
https://blog.priceplow.com/supplement-news/allmax-hexapro-lawsuitThe law firm’s lab data shows that a total of 17.914g bound protein, presumably from the 6-protein blend.Bodybuilding.com and Getrippednutrition.com are good sites with decent prices. They regularly have sales and both accept coupon codes.
Bodybuilding.com sells AllMax. I use HexaPro. Trying to sort out if I should switch or not.0 -
Allmax is sold by tons of sites. Don't single out one vendor for selling their product. And yes, the community over there is shocked at that lawsuit. Reputable brands like Allmax, who sell very pricy protein (too pricy for me), do usually not try to take shortcuts like that. I was surprised as well.
Moral of the story... read the label and be wary of anything sketchy or any company that pushes "proprietary blends".0 -
MusicalMelanie11 wrote: »If you are an active person, protein powder can be used out of convenience to help you hit your protein macro (0.6 to 0.8 grams protein per 1 lb. bodyweight).
But Six Star is a horrible brand, taste-wise. Don't fall into the trap of buying gender specific designer protein powders either... There is no such thing. Check out PES Select Protein, which has a phenomenal taste.
I actually wasn't looking at this one for gender specificity, thanks for the warning though! I'm trying to fit more protein into less calories, and 15 grams/70 calories seemed like a pretty good ratio, of course, I could be wrong. Most other brands I came across are more expensive for less protein/more calories per serving. I like the one you suggested! 24 grams for 110 calories seems good. But it certainly looks expensive, hehe... Where do you purchase it?
Protein is 4 calories per gram. So 30 grams of protein will be 120 calories. Add in any dietary fat and carbohydrates, and this figure can be more. With protein powder, most hover around 110 -180 TOTAL calories per scoop, and about 18-30 grams protein on average (including any added dietary fat and carbs). The dietary fat and carb values will differ among the brands, but the amount is usually negligible. Don't get caught up in minute details like this... Flavor and cost should be your prime focus.
Budget protein powders like Six Star, and those sold in Walmart are awful tasting and are notorious for causing greater gastric distress (per reviews). Certain brands spike their protein powder with amino acids like Glycine and Taurine to boost the stated protein content. The label might say 30 grams of protein, but with the added aminos, you're really only getting something like 19 grams. The budget brands that sell for a ridiculously low price are usually more susceptible to spiking than other brands. You get what you pay for in most cases. Just be careful when reading the label to catch any ingredient ending in -ine.
Bodybuilding.com and Getrippednutrition.com are good sites with decent prices. They regularly have sales and both accept coupon codes.
That's very helpful, thank you so much for the detailed explanation! What you've said makes sense. I'll be on the lookout for sales. Thank you! 0 -
Allmax is sold by tons of sites. Don't single out one vendor for selling their product.
I didn't single out the vendor - you did - I just responded.
The whole point of being a "reputable vendor" is so customers don't have to read labels in excruciating detail or pore over legal filings.
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Allmax is sold by tons of sites. Don't single out one vendor for selling their product.
I didn't single out the vendor - you did - I just responded.
The whole point of being a "reputable vendor" is so customers don't have to read labels in excruciating detail or pore over legal filings.
No, I didnt... also, you're confusing reputable vendor with reputable brand.
Take a chill pill, dude.MusicalMelanie11 wrote: »MusicalMelanie11 wrote: »If you are an active person, protein powder can be used out of convenience to help you hit your protein macro (0.6 to 0.8 grams protein per 1 lb. bodyweight).
But Six Star is a horrible brand, taste-wise. Don't fall into the trap of buying gender specific designer protein powders either... There is no such thing. Check out PES Select Protein, which has a phenomenal taste.
I actually wasn't looking at this one for gender specificity, thanks for the warning though! I'm trying to fit more protein into less calories, and 15 grams/70 calories seemed like a pretty good ratio, of course, I could be wrong. Most other brands I came across are more expensive for less protein/more calories per serving. I like the one you suggested! 24 grams for 110 calories seems good. But it certainly looks expensive, hehe... Where do you purchase it?
Protein is 4 calories per gram. So 30 grams of protein will be 120 calories. Add in any dietary fat and carbohydrates, and this figure can be more. With protein powder, most hover around 110 -180 TOTAL calories per scoop, and about 18-30 grams protein on average (including any added dietary fat and carbs). The dietary fat and carb values will differ among the brands, but the amount is usually negligible. Don't get caught up in minute details like this... Flavor and cost should be your prime focus.
Budget protein powders like Six Star, and those sold in Walmart are awful tasting and are notorious for causing greater gastric distress (per reviews). Certain brands spike their protein powder with amino acids like Glycine and Taurine to boost the stated protein content. The label might say 30 grams of protein, but with the added aminos, you're really only getting something like 19 grams. The budget brands that sell for a ridiculously low price are usually more susceptible to spiking than other brands. You get what you pay for in most cases. Just be careful when reading the label to catch any ingredient ending in -ine.
Bodybuilding.com and Getrippednutrition.com are good sites with decent prices. They regularly have sales and both accept coupon codes.
That's very helpful, thank you so much for the detailed explanation! What you've said makes sense. I'll be on the lookout for sales. Thank you!
You're very welcome!!0 -
Sprouts brand protein powder that is 18 for 90cal. Its whey protein and is only $20 for a big container. The strawberry tastes fake (drinking it right now) but the chocolate is good. I like to do this
1 harkins cup of ice 3/4 way up
1 scoop protein powder
2 tbs splenda
1 tbs instant coffee
1/2 tsp cinnamon
1/4 cup water
Blend or food process the ice into snow consistency. Add the dry ingredients blend again. Add as much water as needed to loosen it up and make it frothy. The whey protein makes it super light and fluffy so it may or may not fit back in that harkins cup.0 -
Allmax is sold by tons of sites. Don't single out one vendor for selling their product.
I didn't single out the vendor - you did - I just responded.
The whole point of being a "reputable vendor" is so customers don't have to read labels in excruciating detail or pore over legal filings.
No, I didnt... also, you're confusing reputable vendor with reputable brand.
You claimed: "Bodybuilding.com and Getrippednutrition.com are good sites with decent prices." That was the first mention of them - from you, not from me.
They can't be good sites if 8 months after a lawsuit they are still knowingly selling spiked products.
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You are nitpicking for the sake of argument now. Also, I never recommended AllMax. Besides, there are dozens of vendors who sell spiked protein powders. The difference is that AllMax did not disclose that they were. MuscleTech Phase 8 discloses this information, but the product is so dirt cheap and tasty that people still buy it and don't complain.
It's not illegal to sell protein powder spiked with amino acids (and it won't harm you). There are so many spiked powders on the market that you can't even count them all. And I guarantee you almost every large scale vendor is selling more than a few.0 -
MusicalMelanie11 wrote: »My boyfriend has always advised me to wait until I get into a good workout routine before adding one, but I've never bought one.
There's nothing special about protein powder that makes you have to be doing strength training for it to be beneficial. It's just a source of protein.So what do you think? Should I get a protein powder? If so, should I only use it on certain days, or post workout, or would it be okay to use every day just to help me reach my protein goal?
I'd use it if it's a helpful way for you to meet your protein and calorie goals.
For example, I find that I feel better and am less likely to be hungry before lunch if I have a certain amount of protein for breakfast. I sometimes eat a couple of eggs (normally in an omelet) as part of my breakfast, but from time to time I'll be out of eggs or not in the mood and want oatmeal. I've found that oatmeal works better for me if I keep the overall amount of protein in my breakfast roughly the same as on other days, so I add protein powder to my oatmeal. Plus, it's tasty.
I don't do protein shakes because drinking calories isn't really satiating to me, but I have put it in yogurt on occasion. It's going to depend on how it works for you.0 -
I would add that I get a basic whey protein at my supermarket. It’s Kaizen whey and it seems to be good quality (no fillers and such). It’s 120 cals for 26g protein, if I’m not mistaken, and the taste is great (I have vanilla and chocolate).
Also, keep in mind also that you don’t have to consume protein powder as a shake. I mix it with greek yogurt and it tastes like dessert, especially with some added cocoa powder, pb2, or berries!
Edited to add: It is possible, though, to get more protein from foods within your calories. Today I’ve pre-logged my meals and I’m at 1065 cals for 148g of protein, only 20 of which come from a protein supplement (Quest bar, my favourite snack). But if you’re having a hard time hitting your target, a protein powder is great. And for the record, this leaves me about 500 calories for dessert
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You should add it whenever you want. I drink a protein shake everyday even if I reach my Protien goal. A little extra protein won't hurt you unless you have a health issue that would cause you to limit your protein intake.
To a point ....
There is medical evidence that suggests that large amounts of protein over your daily requirements can contribute to kidney disease.
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I love Kaizen too! Great bulk price from CostcoI would add that I get a basic whey protein at my supermarket. It’s Kaizen whey and it seems to be good quality (no fillers and such). It’s 120 cals for 26g protein, if I’m not mistaken, and the taste is great (I have vanilla and chocolate).
Also, keep in mind also that you don’t have to consume protein powder as a shake. I mix it with greek yogurt and it tastes like dessert, especially with some added cocoa powder, pb2, or berries!
Edited to add: It is possible, though, to get more protein from foods within your calories. Today I’ve pre-logged my meals and I’m at 1065 cals for 148g of protein, only 20 of which come from a protein supplement (Quest bar, my favourite snack). But if you’re having a hard time hitting your target, a protein powder is great. And for the record, this leaves me about 500 calories for dessert
Then I get Cellucor as a treat. PB marshmallow
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Right, and hence why they saidYou should add it whenever you want. I drink a protein shake everyday even if I reach my Protien goal. A little extra protein won't hurt you unless you have a health issue that would cause you to limit your protein intake.
To a point ....
There is medical evidence that suggests that large amounts of protein over your daily requirements can contribute to kidney disease.A little extra protein won't hurt you0 -
I love Kaizen too! Great bulk price from CostcoI would add that I get a basic whey protein at my supermarket. It’s Kaizen whey and it seems to be good quality (no fillers and such). It’s 120 cals for 26g protein, if I’m not mistaken, and the taste is great (I have vanilla and chocolate).
Also, keep in mind also that you don’t have to consume protein powder as a shake. I mix it with greek yogurt and it tastes like dessert, especially with some added cocoa powder, pb2, or berries!
Edited to add: It is possible, though, to get more protein from foods within your calories. Today I’ve pre-logged my meals and I’m at 1065 cals for 148g of protein, only 20 of which come from a protein supplement (Quest bar, my favourite snack). But if you’re having a hard time hitting your target, a protein powder is great. And for the record, this leaves me about 500 calories for dessert
Then I get Cellucor as a treat. PB marshmallow
Nice!!! I wish I had a Costco membership - maybe next year! Hmmm I need to look into this PB marshmallow business you speak of. 0 -
I love Kaizen too! Great bulk price from CostcoI would add that I get a basic whey protein at my supermarket. It’s Kaizen whey and it seems to be good quality (no fillers and such). It’s 120 cals for 26g protein, if I’m not mistaken, and the taste is great (I have vanilla and chocolate).
Also, keep in mind also that you don’t have to consume protein powder as a shake. I mix it with greek yogurt and it tastes like dessert, especially with some added cocoa powder, pb2, or berries!
Edited to add: It is possible, though, to get more protein from foods within your calories. Today I’ve pre-logged my meals and I’m at 1065 cals for 148g of protein, only 20 of which come from a protein supplement (Quest bar, my favourite snack). But if you’re having a hard time hitting your target, a protein powder is great. And for the record, this leaves me about 500 calories for dessert
Then I get Cellucor as a treat. PB marshmallow
Nice!!! I wish I had a Costco membership - maybe next year! Hmmm I need to look into this PB marshmallow business you speak of.
I just wish there was a Costco near me!
We have a Sam's Club, that's an hour away though. 0 -
I am no expert, but I'd like to share my own experience. I was doing the C25k as well and am running anywhere from 2.5 to 3 miles 3-4 times per week right now. I always have a protein powder with 1% milk 30 minutes after my run and it really keeps me from getting sore the next day! I really think it helps my body recover better.
I read an article about a study done on runners and the runners using protein powder had better weight loss results than those that didn't. I will try to find it.0 -
ambersanford204 wrote: »I am no expert, but I'd like to share my own experience. I was doing the C25k as well and am running anywhere from 2.5 to 3 miles 3-4 times per week right now. I always have a protein powder with 1% milk 30 minutes after my run and it really keeps me from getting sore the next day! I really think it helps my body recover better.
I read an article about a study done on runners and the runners using protein powder had better weight loss results than those that didn't. I will try to find it.
That's great! I'm trying really hard to eat my protein, (still undecided on what powder to get (and kind of trying to finish off some Slim Fast mix)) and am getting around 90 grams a day, but it's a struggle, and I'm still super sore. I'd love to read that article if you can find it. Sounds very interesting--and congratulations on your success!0
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