protein powder questions... newbie here so be kind lol

I have no idea why people are drinking protein before, during, or after workouts... they either know something I don't know or they think they know something that isn't true.

On the other hand, consuming carbs before, during, or immediately after a workout can help to replace glycogen efficiently.

Agree you don't need to time your protein intake. I also drink optimum nutrition and think it's great. I have both double chocolate and vanilla ice cream flavors. I mix it in a smoothie with Greek yogurt, ice, water and sometimes fruit. 30 easy grams of protein. I don't really like any protein just mixed with water-but its not horrible that way.

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Read the labels, as not all powders are created equal! If you haven't tried it, I suggest a bariatric protein powder. It's easy to digest and great nutrition numbers. I prefer Bariatric Fusion, but Bariatric Advantage is good too.

sixxpoint wrote: »

• If you're doing a lot of baking/cooking with protein powder, choose one high in casein.

Thanks for the question and all the answers. I'm new to protein powder, too, and I also only use it on the off day when I'll be really low otherwise (maybe once every 2-3 weeks). A neighbor gave me a Jay Robb whey isolate that I thought tasted great. Whole Foods 365 brand has a product with nearly identical ingredients (the only difference being isolate +concentrate blend vs. isolate) at about half the cost, so I've been using that and I think it tastes indistinguishable from the Jay Robb.

I've also experimented with baking, and so the comment above caught my eye. The whey seems to add structure, not unlike gluten proteins. E.g. 100g banana+ 40g oats (baked 20 min)=oatmeal cookies. Adding 10g protein powder makes them more like an actual baked product (less dense and better browning). I've used protein powder in almond flour brownies, too.

Does casein provide better structure than whey? What are the differences?

Thanks!

I

midwesterner85 wrote: »

nhmorris21 wrote: »

midwesterner85 wrote: »

I have no idea why people are drinking protein before, during, or after workouts... they either know something I don't know or they think they know something that isn't true.

On the other hand, consuming carbs before, during, or immediately after a workout can help to replace glycogen efficiently.

Protein repairs muscle fibers that are torn or broken down during workouts. That is why people consume as much as their body will use.

Yes, I understand this... that is why I always try to hit my protein macros. Maybe the part that I'm not aware of, though, is that in order for this to work, you have to consume that protein before, during, or immediately after a workout. While that is the most efficient way to restore glycogen (with carbs), I wasn't aware that such timing is important with protein. In fact, since muscle fibers are being repaired over several hours/day(s) after lifting weights, it is important to have protein consistently every day, even (especially) on rest days. But while lifting weight? Nah... carbs are better at that time.

From what I've heard/read it was recently proven that timing is little to no importance with protein as long as your hitting your intake goal. I take my Gnc protein before workout because of the additives in it like caffeine that help push me but as far as whey protein I don't think timing is important at all

I really like Garden of Life's Vanilla Organic Plant Protein. It's yummy, has a nice consistency, and is naturally sweetened with stevia. Plus, it has an enzyme and probiotic blend included in it to help you in digesting and utilizing the protein. 17 grams per 100 calorie scoop is pretty good! Plus, there's $3 off coupons for it floating around the internet.

Tera's Whey is a good whey-based option. You can either get it RBST-free (which is cheaper) or organic and grass-fed. It is also naturally sweetened with stevia and comes in flavors like plain, vanilla, chocolate and berry. I've had more problems with this one clumping vs the organic plant protein, but it still makes a great shake. 20 grams per 10" calorie scoop, and no fillers are used.

efwolfcub wrote: »

That being said, Isopure unflavored is pretty benign in an iced coffee, and syntrax nectar tastes pretty much like crystal light to me.

I use nectar cappuccino. Nothing crystal light about it. I mix it with one scoop of protein energy by ON. Super tasty

ahoy_m8 wrote: »

sixxpoint wrote: »

• If you're doing a lot of baking/cooking with protein powder, choose one high in casein.

I've also experimented with baking, and so the comment above caught my eye. The whey seems to add structure, not unlike gluten proteins. E.g. 100g banana+ 40g oats (baked 20 min)=oatmeal cookies. Adding 10g protein powder makes them more like an actual baked product (less dense and better browning). I've used protein powder in almond flour brownies, too.

Does casein provide better structure than whey? What are the differences?

The end result, whether muffins, brownies, or even a bowl of proats (protein oats), is far creamier, tastier, and less gritty when using casein or a whey+casein blend vs. pure whey or an isolate.

For baking, I suggest using a cheap vanilla blend. The thing about baking with protein powder is that the more powder you use, the harder, drier, and more cement-like the end result. Overuse of protein powder (despite the type) is what makes the structure/texture horrid... so, it is best to use sparingly.

For proats, I use 1/2 scoop per 1/2 to 3/4 cup oats... Or 2 scoops for 8 jumbo muffins. The protein powder offers flavor and a slight protein boost, but nothing crazy. You won't be getting 30 grams protein per muffin... just a bit more protein than you would normally get if you made them without it.



Just in time for Autumn...

WHOLE WHEAT PUMPKIN OATMEAL MUFFINS

Makes 8 jumbo muffins

• 1 cup reduced fat buttermilk
• 1/2 heaping cup soaked rolled oats (not quick oats)
• 1 large egg, at room temperature
• 3/4 level cup dark brown sugar
• 1/2 cup unsalted butter or coconut oil, melted and cooled slightly
• 15 oz. can pumpkin puree
• 1-1/4 cup whole wheat pastry flour
• 1/4 teaspoon kosher salt
• 1-1/4 teaspoon baking powder
• 1/2 teaspoon baking soda
• 2 scoops vanilla whey+casein blend protein powder
• 1/2 teaspoon nutmeg, freshly ground
• 1-1/2 teaspoon cinnamon, freshly ground

Combine buttermilk and oats in a large bowl and let soak for half hour. After a half hour, begin to preheat the oven to 375 F. Next, grease the entire surface of muffin tin with melted butter or a neutral oil.

In a separate bowl, sift remaining ingredients: flour, salt, baking powder, baking soda, protein powder, and spices.

Crack the egg into the oat and milk mixture; add brown sugar and whisk vigorously to combine. Stir in the melted butter or coconut oil. Fold in the pumpkin puree.

Gently fold the dry ingredients into the wet ingredients, taking care not to over mix. Just before scooping into the muffin tins, the batter should appear to be only 85% mixed, with some dry lumps in there. The reason for this is to avoid excess gluten build-up and give you a more tender muffin.

Scoop the batter 3/4 of the way into the muffin tins. Bake until light brown and tops spring back when gently touched - About 22-24 minutes for jumbo muffins.

Remove from oven and let them cool in the muffin tin. When cool, run a sharp knife around the edges, turn upside down, and pop muffins out.

These are approx. 350 calories each - 15 g pro/15 g fat/37 g carb

I have been a lacto-ovo vegetarian since my hippy days, about 40 years ago. I'm overweight and have begun working with a Dr. who specializes in sports meds. / health and wellness. Before starting to clean up my diet and become healthier, my diet consisted mainly of carbs. and fats. After tracking my "new and improved" way of eating with this program, my protein deficiency was very evident. The Dr. suggested I try a protein shake in the morning for breakfast. This week I have tried the three flavors of Whey Factor and love the Double Chocolate. Any comments on this brand? I'm looking the something that has the least amount of ingredients and calories. I'd also like to be able to pronounce the ingredients.

ahoy_m8 wrote: »

sixxpoint wrote: »

For baking, I suggest using a cheap vanilla blend. The thing about baking with protein powder is that the more powder you use, the harder, drier, and more cement-like the end result. Overuse of protein powder (despite the type) is what makes the structure/texture horrid... so, it is best to use sparingly.

Thanks for that. I read (sorry, don't remember where... probably googled "baking with protein powder") that it's best to keep protein powder <25% of dry ingredients by weight. I've tried 20% and less, and actually I've observed the opposite effect of what you describe above. The banana-oatmeal cookies are dried banana disks without, but they have a little structure, are lighter and actually brown with. So, yeah, I guess they are drier, but not harder or cement like. A lot more like a baked product, as noted before. I have not compared the almond brownies with & without, but there are a lot of liquids in that recipe. No flour at all, just ground almond.

Proats can get cement-like and gummy with too much powder. Baked goods, like muffins, just get dry and hard with too much protein.

Of course other factors could come into play, such as not enough fat content in the recipe or overworking the batter. Use the above recipe as a primer. Those come out moist with great texture. You can also do a berries and cream version.

efwolfcub wrote: »

As a part of my pre-surgical counselling (gastric sleeve January 2015) my surgeon and nutritionist made it very clear that protein intake had to be the priority for the rest of my life. 80gm of protein/day isn't easy when you're only eating 800-1100 calories.

That being said, Isopure unflavored is pretty benign in an iced coffee, and syntrax nectar tastes pretty much like crystal light to me.

Since my surgery I've absolutely seen a direct correllation between weight loss and protein intake - the better I am about maintaining my 80gm/day the less stalling I have with the weight loss.

You are so very right on this. My mom had gastric bypass about ten years ago. Her dr's told her to take Unjury protein powder after the surgery. She did at first but then stopped as it was too expensive. She has gained much of her weight back since the surgery due to the fact she has been on steroids for great lengths of time for various health issues that they can't seem to diagnose. She has also lost much of her hair from lack of proper nutrition. When you are eating very little after the surgery it can be difficult to fuel your body properly, also after likely many years of overeating on non nutrient dense foods, your body needs all the fuel it can take to repair itself.

Definitely keep up on the protein intake, I think it would've made a ton of difference for my mom.