Protein Powders - To use or To not use
Replies
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When I had a trainer protein powder was the one food he said that is unclean but he recommends. I put it in cottage cheese, Greek yogurt, shakes, oatmeal regular and overnight ,with milk or sometimes just water.
Idk what your protein goal is but I get 125 fairly easily without it.
I eat eggs, cheese, chicken, Greek yogurt, milk and cottage cheese almost everyday. I used to eat fish, pork and egg whites a lot more. If you like soy, tempah is pretty high in protein as well. I think beans are too...I'm just really picky about my beans. Just make it your focus each meal and it's easier then it seems.0 -
Oh and some protein powders have a lot of sugar,so if your watching for that sort of thing, check the labels before buying. I get body fortress from walmart. Under 20bucks, low sugar and not bad tasting.
ETA a friend of mine buys unflavored protein powder and adds it to coffee, oj, her dinners. Anything. So there's all kinds if uses for it.0 -
Confuzzled4ever wrote: »When I had a trainer protein powder was the one food he said that is unclean but he recommends. I put it in cottage cheese, Greek yogurt, shakes, oatmeal regular and overnight ,with milk or sometimes just water.
Idk what your protein goal is but I get 125 fairly easily without it.
I eat eggs, cheese, chicken, Greek yogurt, milk and cottage cheese almost everyday. I used to eat fish, pork and egg whites a lot more. If you like soy, tempah is pretty high in protein as well. I think beans are too...I'm just really picky about my beans. Just make it your focus each meal and it's easier then it seems.
How do you know how much protein you need?
I ended up buying some strawberry protein powder that's low sugar and low in carbs to add to smoothies since I am getting a Nutribullet.0 -
realityfades wrote: »Confuzzled4ever wrote: »When I had a trainer protein powder was the one food he said that is unclean but he recommends. I put it in cottage cheese, Greek yogurt, shakes, oatmeal regular and overnight ,with milk or sometimes just water.
Idk what your protein goal is but I get 125 fairly easily without it.
I eat eggs, cheese, chicken, Greek yogurt, milk and cottage cheese almost everyday. I used to eat fish, pork and egg whites a lot more. If you like soy, tempah is pretty high in protein as well. I think beans are too...I'm just really picky about my beans. Just make it your focus each meal and it's easier then it seems.
How do you know how much protein you need?
I ended up buying some strawberry protein powder that's low sugar and low in carbs to add to smoothies since I am getting a Nutribullet.
Here's a great, informative thread that tells you all you need in the first post: community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p10 -
realityfades wrote: »Confuzzled4ever wrote: »When I had a trainer protein powder was the one food he said that is unclean but he recommends. I put it in cottage cheese, Greek yogurt, shakes, oatmeal regular and overnight ,with milk or sometimes just water.
Idk what your protein goal is but I get 125 fairly easily without it.
I eat eggs, cheese, chicken, Greek yogurt, milk and cottage cheese almost everyday. I used to eat fish, pork and egg whites a lot more. If you like soy, tempah is pretty high in protein as well. I think beans are too...I'm just really picky about my beans. Just make it your focus each meal and it's easier then it seems.
How do you know how much protein you need?
I ended up buying some strawberry protein powder that's low sugar and low in carbs to add to smoothies since I am getting a Nutribullet.
Here's a great, informative thread that tells you all you need in the first post: community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
Thanks. According to the .36x bodyweight formula, fifty grams of protein seems to be enough for me even though I'd say I'm fairly active. I mean, I'm a stay at home mom but I average 12-16k steps a day with my fitbit. Unless I am missing something and I actually need more.0 -
realityfades wrote: »realityfades wrote: »Confuzzled4ever wrote: »When I had a trainer protein powder was the one food he said that is unclean but he recommends. I put it in cottage cheese, Greek yogurt, shakes, oatmeal regular and overnight ,with milk or sometimes just water.
Idk what your protein goal is but I get 125 fairly easily without it.
I eat eggs, cheese, chicken, Greek yogurt, milk and cottage cheese almost everyday. I used to eat fish, pork and egg whites a lot more. If you like soy, tempah is pretty high in protein as well. I think beans are too...I'm just really picky about my beans. Just make it your focus each meal and it's easier then it seems.
How do you know how much protein you need?
I ended up buying some strawberry protein powder that's low sugar and low in carbs to add to smoothies since I am getting a Nutribullet.
Here's a great, informative thread that tells you all you need in the first post: community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
Thanks. According to the .36x bodyweight formula, fifty grams of protein seems to be enough for me even though I'd say I'm fairly active. I mean, I'm a stay at home mom but I average 12-16k steps a day with my fitbit. Unless I am missing something and I actually need more.
Where in that post did you see .36x bodyweight for protein?We would recommend, as a rule of thumb, the following:
1g of protein per lb of LBM as a minimum target
0.35g of fat per lb of total body weight as a minimum target
The balance can fall where you wish, taking into account performance, satiety and adherence.
Note: the above protein minimum assumes that you are on a deficit, are undertaking moderate exercise and do not have a significantly low or significantly high body fat percentage. It also assumes that you have no pre-existing medical condition that would require a lower intake.
At a very low body fat percentage or with highly intensive workouts a slightly higher amount of protein is recommended.
Conversely, at a very high body fat percentage or with no or little exercise, a slightly lower amount of protein is acceptable.0 -
I used trial and error. 40% protein seems to be my magic feel good number. Id have a hard time getting g the 153 for the .9 per lb of LBM that I'm supposed to do. I could do it, but I'd never eat another carb and I sdo like a few0
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realityfades wrote: »realityfades wrote: »Confuzzled4ever wrote: »When I had a trainer protein powder was the one food he said that is unclean but he recommends. I put it in cottage cheese, Greek yogurt, shakes, oatmeal regular and overnight ,with milk or sometimes just water.
Idk what your protein goal is but I get 125 fairly easily without it.
I eat eggs, cheese, chicken, Greek yogurt, milk and cottage cheese almost everyday. I used to eat fish, pork and egg whites a lot more. If you like soy, tempah is pretty high in protein as well. I think beans are too...I'm just really picky about my beans. Just make it your focus each meal and it's easier then it seems.
How do you know how much protein you need?
I ended up buying some strawberry protein powder that's low sugar and low in carbs to add to smoothies since I am getting a Nutribullet.
Here's a great, informative thread that tells you all you need in the first post: community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
Thanks. According to the .36x bodyweight formula, fifty grams of protein seems to be enough for me even though I'd say I'm fairly active. I mean, I'm a stay at home mom but I average 12-16k steps a day with my fitbit. Unless I am missing something and I actually need more.
Where in that post did you see .36x bodyweight for protein?We would recommend, as a rule of thumb, the following:
1g of protein per lb of LBM as a minimum target
0.35g of fat per lb of total body weight as a minimum target
The balance can fall where you wish, taking into account performance, satiety and adherence.
Note: the above protein minimum assumes that you are on a deficit, are undertaking moderate exercise and do not have a significantly low or significantly high body fat percentage. It also assumes that you have no pre-existing medical condition that would require a lower intake.
At a very low body fat percentage or with highly intensive workouts a slightly higher amount of protein is recommended.
Conversely, at a very high body fat percentage or with no or little exercise, a slightly lower amount of protein is acceptable.
I might have miscalculated. I don't know how much lean body mass I have so I just did .36 x my current body weight, but that could be wrong. I got a figure of about 57 grams of protein per day, so maybe I do need slightly more. And I got that figure from some online calculator.
The US Department of Agriculture recommends that all men and women over the age of 19 should get at least 0.8 grams of protein per kilogram of body weight per day (or 0.37 grams per pound). That means a woman who is 130 pounds should get at least 48 grams of protein, which could look like 7 ounces of salmon or 7 eggs.
.37 x 158 lbs = 58.460 -
I drink a protein nearly every morning. I go to work really early so I like that it's quick, easy, tastes good, and helps me get in all my protein for the day. Everyone has their personal preference but I always get the chocolate Pure Protein powder. It's $18 at Walmart and if I remember right you get like 21 or 22 servings from it. I like to mix it with almond milk.0
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I use a superfoods protein powder in my Nutribullet smoothies occasionally, my husband takes 6 tablets of Sprulina a day, this helps gives your body the protein you needs while trying to lose weight not muscle.
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I think I am going to start having a 110 calorie quest protein chocolate powder shake every AM for bfast. Does anyone have good results with mixing that powder just with water?0
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I am not sure if another poster has already stated so I apologize. Human body can only digest between 8-12 grams of protein per hour (roughly). So a 30g protein scoop is not all being absorbed in shake. In fact liquid protein will be through body's system in about an hour so, 15 g is waste. Unless you take a digestive enzyme supplement right before shake. Then your body will absorb protein more efficiently.
You are better off eating your protein; longer in digestive system so more is absorbed in body.
That being said, I have 1-2 shakes a day with enzymes. One for breakfast and one post workout (if I've lifted weights). It helps me to not be starving while preparing dinner and feeding family.
I like a basic whey protein in chocolate which I blend with frozen banana and skim milk. Or vanilla with orange juice, frozen fruit.
https://examine.com/faq/how-much-protein-can-i-eat-in-one-sitting/0 -
I have a hard time hitting my protein goal so I try to have a shake a day. I have yet to find a brand I love, though.0
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I use whey protein. It makes a convenient breakfast with the amount of protein I'm supposed to get (dealing with health conditions) and I use EAS which is one of the more reasonably priced ones. I also like to use cold coffee rather than water as the liquid. An added packet of sweetener helps. If I get their Lean 15 then I don't have to add teh sweetener. But the other kind is cheaper. If I had any calories to spare I would use milk rather than water or coffee, but I can't get away with that so I deal. I tried the cheap drugstore brand once and it was so gross I had to throw it out. All in all EAS lean 15 tastes best to me but EAS whey protein is better value for the money so which one I get just depends on whether I have the money or not at the time. Other ways to get more protein can be hard boiled eggs and such... I just don't like eating things first thing in the morning and would rather chug down the shake; your mileage may vary.0
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I like to mix it with my cottage cheese. I'm forcing myself to finish myproteins Apple custard at the moment. The best tasting I've had are Vega plant and Quest strawberry- lol I have a sample of their peanut butter that I haven't used because of how much I enjoy strawberry. Even on black friday, I couldn't justify buying a tub for the price.0
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Agree with the comment above, work out your macros and what you should be hitting. I use a few supps just as in my job I haven't got the time to keep eating every few hours etc, if you can hit your daily nutrition through eating the right stuff, well done! But if you can't it's a best way to help you achieve what you need. To be fair if you're going to be lifting and actually going to take it seriously, I would suggest you get a shake to have post workout at least..
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I like them for when the family is eating something that is not healthy. This morning I had one for breakfast/lunch it's 45 g of protein total. I combined protein powder with protein power yogurt to get to that number. It sucks some days that I just want to eat a big meal but sacrifice is a good practice.0
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All of this has been extremely helpful and I appreciate everyone chiming in and sharing.. I am averaging about 80g of protein a day and felt I should be getting more.. say some where closer to 100 to 120.. and while I am not lifting as of yet to build my strength I want to seriously make it easier for my body to burn fat and not burn off muscle mass so I have been looking at different options for protein.. maybe now that its after the first of the year I can really do some major research and find a few options when it comes to the powders and give them a try and see what I like and see how it works out for helping me with my goals...
I love the idea of using them in Greek yogurt as well as in oatmeal or even by themselves as a quick shake... Thanks everyone who has participated and been a part of all of this.0 -
Anyone have luck mixing their powder with just water for a shake?0
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bump ... looking for more input... and thanks for those of you who have already been a part of this... getting closer to making that choice and coming up with ways to use it effectively in the weight loss...0
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I did A LOT of research on protein powders during my last weight loss journey and I came to the conclusion that the best protein powder money could buy was a brand called Jay Robb's. No sugar, sweetened by stevia, no fillers, high quality whey isolate protein from cows not treated with hormones and antibiotics etc.
Here's the catch: They know it's one of the best on the market and price it accordingly. It is quite a bit more expensive than other protein powders you might find in walmart etc. However, I used it daily and lost 110 pounds and kept a lot of my muscle mass.0 -
kaosvarkas wrote: »I did A LOT of research on protein powders during my last weight loss journey and I came to the conclusion that the best protein powder money could buy was a brand called Jay Robb's. No sugar, sweetened by stevia, no fillers, high quality whey isolate protein from cows not treated with hormones and antibiotics etc.
Here's the catch: They know it's one of the best on the market and price it accordingly. It is quite a bit more expensive than other protein powders you might find in walmart etc. However, I used it daily and lost 110 pounds and kept a lot of my muscle mass.
Thanks for this info.. I will have to see if I can find this brand and see how much the cost is as well as the flavors offered before making a purchase...
I have several local locations to get some from so I am trying to find out as much about what people use and recommend from having used it before I go and make a huge purchase like that and then come to find out, I don't like it or there are issues with it.
Really wish I knew some place that sold sample bags to take home and try so you could find out which ones you really like.0 -
Rottiegrrrl wrote: »I am not sure if another poster has already stated so I apologize. Human body can only digest between 8-12 grams of protein per hour (roughly). So a 30g protein scoop is not all being absorbed in shake. In fact liquid protein will be through body's system in about an hour so, 15 g is waste. Unless you take a digestive enzyme supplement right before shake. Then your body will absorb protein more efficiently.
You are better off eating your protein; longer in digestive system so more is absorbed in body.
That being said, I have 1-2 shakes a day with enzymes. One for breakfast and one post workout (if I've lifted weights). It helps me to not be starving while preparing dinner and feeding family.
I like a basic whey protein in chocolate which I blend with frozen banana and skim milk. Or vanilla with orange juice, frozen fruit.
https://examine.com/faq/how-much-protein-can-i-eat-in-one-sitting/
I'm trying not to be snarky, but did you completely read the article you linked? Your body may absorb protein over time, but that doesn't mean you can't consume several hours' worth of protein in one sitting. From the article you linked:
In a study done on women, consumption of more than 54g of protein in a single meal versus across four meals resulted in no differences.[25] As these women had on average 90 lb of lean mass, it is highly plausible that more protein could be efficiently processed. The same researchers found that a single high protein meal was actually more effective in a population of elderly women.[26]0 -
rainbowbow wrote: »Protein powder is just a food like anything else. It's not something super duper special.
If you aren't hitting your protein goal through things like meat, fish, yogurt, other dairy products, nuts, seeds, legumes, etc. Then i see no reason why taking a scoop or two of protein powder would be an issue.
By all means, increase the other sources of protein in your diet. But if you find yourself struggling to eat what you want and enjoy while hitting your calories and protein, just take a protein powder. It's quick, easy, tastes pretty good, and is usually low in calories.
Agreed.
Whey protein is perhaps the most popular bodybuilding and fitness supplement out there, and it's a great way to streamline your diet and make it easier to hit your overall daily protein needs.
However, many people shy away from protein powders under the assumption that consuming "real food" is superior in some way and that whey is somehow "unnatural".
What most people don't realize is that whey protein is actually a completely natural source of protein and is simply a component of dairy that is extracted during the process of turning milk into cheese.
Whey is just as much "real food" as is chicken breast, fish or steak. So, trying to compare "whey protein vs. food" or "protein powder vs. natural protein" really doesn't make any sense in the first place.
This is why I don't even consider whey protein to be a "supplement" at all. Really, it's just a convenient food product that is purchased in powdered form.
The only real difference between protein shakes vs whole food is that shakes are far more convenient and are much easier to prepare. While protein powder is not mandatory to include in your program, its liquid form does make it a lot easier for you to hit your daily protein needs. For example, it's a lot easier to have 3 whole food meals and 2 shakes as opposed to 5 whole food meals only.0 -
Well since my last post.. I have now tried 3 different brands and a few different flavors over the 3 brands... I have tried the Slim Fast Advanced Protein Shake with 20g of Protein -- and I have liked that one. I have tried the Special K Protein shake -- Again I have like that one as well and the third one I tried is the Pure Protein Premixed drinks in a Can... not as pleased with those... almost have a horrible after taste... gonna figure out which one is best and keep trying...
I know people here say get your Protein from food.. well I want to .. but the choices to get it from are not always working out..
So I am trying to find a low calorie alternative to try and help with achieving getting the needed protein for my diet to help my body not lose muscle while still losing weight.
Again look forward to hearing more input and advice and people's recommendations on type used, how used, and the taste as success of using it..
Thanks0 -
I like a protein shake for an on the go breakfast. And my daughters who are distance runners like one for a recovery treat. We use vega one & add frozen fruit, power greens and Greek yogurt.0
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Thanks Scolaris for this info.... I will have to look into Vega one and see what they offer...
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Last night my wife and I discovered Peanut Butter and Banana and no sugar added Ice cream added together makes a great treat.. and I thought that maybe I could thin this down and actually make it into a protein shake for breakfast or for a late night ending treat.... Uses PB2, Medium Banana, and No Sugar Added Ice cream...
Melted the ice cream just a little and mix in the PB2 and Stir..then mash the banana and add to the mixture and refreeze... Serve Frozen or slightly defrosted as a great treat... Just looking into ways to get more protein into the diet and protein powders that would make could meal supplements or additives to a meal to make it so that I am getting more protein into my diet...
Thanks again for everyone's input and would certain look for more ways and ideas as well as again brands people recommend and how you all prepare them.
Thanks0 -
Rottiegrrrl wrote: »I am not sure if another poster has already stated so I apologize. Human body can only digest between 8-12 grams of protein per hour (roughly). So a 30g protein scoop is not all being absorbed in shake. In fact liquid protein will be through body's system in about an hour so, 15 g is waste. Unless you take a digestive enzyme supplement right before shake. Then your body will absorb protein more efficiently.
You are better off eating your protein; longer in digestive system so more is absorbed in body.
That being said, I have 1-2 shakes a day with enzymes. One for breakfast and one post workout (if I've lifted weights). It helps me to not be starving while preparing dinner and feeding family.
I like a basic whey protein in chocolate which I blend with frozen banana and skim milk. Or vanilla with orange juice, frozen fruit.
https://examine.com/faq/how-much-protein-can-i-eat-in-one-sitting/
Did you even read the link you posted?
Due to this high demand, the small intestines are able to absorb and hold onto a large amount of amino acids; waiting to release them until the body needs them, and can recycle some amino acids.[15]
...
you can consume a fair amount per sitting as the gut will tend to slow down absorption and feast happily on the amino acids.
...
In a study done on women, consumption of more than 54g of protein in a single meal versus across four meals resulted in no differences.[25] As these women had on average 90 lb of lean mass, it is highly plausible that more protein could be efficiently processed. The same researchers found that a single high protein meal was actually more effective in a population of elderly women.[26]
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