Protein Powders/Supplements -Questions

SamanthaIrving1990
SamanthaIrving1990 Posts: 24 Member
in Fitness and Exercise
Hi Everyone!

I have so many questions regarding protein powders and their uses and their dangers.
I was using some for a bit but found that it made me hold a lot of weight and not really lean out. I used Vega, and perhaps I was using it wrong but anyways!
I do NOT want to bulk out - I do not want to hold weight. My goal is to lean out and be strong but NOT bulky and not thick looking. I have this fear that if i start using protein powder once a day or when i lift that i am going to put on weight.
Currently my mother is using the powder Whey actually, which might i add taste HORRIBLE. She isnt lifting, and is doing cardio basically only. (she may be going over her daily cal intake but i dont know as i dont see her eat lol) but she has put on some weight. Which I thought would happen if she wasnt expending enough in the gym.
But I am just wondering if it would do the same for me? Or if it would actually help? Some peoplei work out with use it and others dont.

I just dont know what to do - some say yes some say no. and ugh.

Help please.

Replies

  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    edited June 2016
    Protein powder is probably one of the most oversold & overhyped products on the market. Most people only need about .8g per kg (or .36g per lb) of body weight and you can easily get this through a balanced diet.

    This may be an interesting read....... webmd.com/diet/20000425/protein-popularity
  • capaul42
    capaul42 Posts: 1,390 Member
    I use a whey powder because I can't always hit my protein intake goal for the day, mostly on exercise days. It fits into my calories quite nicely as I make mine with water, taste doesn't bother me at all (though I'm a bit weird so...). I'm still losing weight at the same rate I was before.
  • rogerOb1
    rogerOb1 Posts: 318 Member
    Protein powder is just a food supplement (get one with low calories per serving and fit it into your daily macros). It wont miraculously add bulk to you, it gives you a source of protein that can taste like a milkshake rather than the usual chicken breast, etc. They usually have amino acids added which for some help improve workout recovery (for others, not so much). ON Gold standard is a respected brand for taste/calories per serving.
  • lukesmith91
    lukesmith91 Posts: 4 Member
    http://examine.com/faq/how-much-protein-do-i-need-every-day/
  • lukesmith91
    lukesmith91 Posts: 4 Member
    If you eat more than you expend you will gain weight. Protein powder will not bulk you up. Women cannot naturally get big bulky muscles. There are some exceptions but generally speaking... It takes alot more eating and possibly added testosterone to achieve that bulky muscle look for women.
    Protein powder is one of the most cost effective ways to add some needed protein for those who arent hitting their numbers.
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    SamanthaIrving1990 wrote: »
    Hi Everyone!

    I have so many questions regarding protein powders and their uses and their dangers.
    I was using some for a bit but found that it made me hold a lot of weight and not really lean out. I used Vega, and perhaps I was using it wrong but anyways!
    I do NOT want to bulk out - I do not want to hold weight. My goal is to lean out and be strong but NOT bulky and not thick looking. I have this fear that if i start using protein powder once a day or when i lift that i am going to put on weight.
    Currently my mother is using the powder Whey actually, which might i add taste HORRIBLE. She isnt lifting, and is doing cardio basically only. (she may be going over her daily cal intake but i dont know as i dont see her eat lol) but she has put on some weight. Which I thought would happen if she wasnt expending enough in the gym.
    But I am just wondering if it would do the same for me? Or if it would actually help? Some peoplei work out with use it and others dont.

    I just dont know what to do - some say yes some say no. and ugh.

    Help please.

    Protein powder doesn't make you bulk or hold onto weight. It's just a protein supplement, that has calories. If you weren't losing weight, it was because you were eating too many calories. The question is, do you struggle to get protein in your diet? The RDA amounts are generally not sufficient to help maintain lean muscle mass and that is why there are recommendations above it. Most studies would suggest .8-1g per lb of lean body mass (~.6-.8g per lb of weight).
  • AliceDark
    AliceDark Posts: 3,886 Member
    Protein powder is no different than any other protein source -- it's not going to do anything for (or to) you that chicken/yogurt/whatever wouldn't do. If it pushes you into a calorie surplus, you'll gain. If not, you won't. Plus, it's REALLY difficult for women to get bulky even if we're eating in a surplus and lifting with a program designed to add mass. It doesn't happen by accident or overnight.
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    lukesmith91 wrote: »
    http://examine.com/faq/how-much-protein-do-i-need-every-day/

    Great link! I love examine.com
  • BillMcKay1
    BillMcKay1 Posts: 315 Member
    You don't "need" it by any means. I find it to be a easy way to hit my macros and get enough protein to maintain and build my LBM while keeping in a caloric deficit for overall weight (fat) loss.

    There are a million and 1 studies on protein requirements. I shoot for between 185g and 200g per day of protein, which for me is 1.1-1.5grams per pound of lean muscle. That is a lot of frikin chicken and eggs to do it with whole food, so I use some protein powder for some of it instead.

    As long as your calories are in a deficit the combination of protein powder and weight training isn't going to make you "bulky".

    I use a shake and juice powder. The shake gives me 30g of protein for 140 calories and the juice is 25g for 100 calories. Both taste fantastic.
  • cgvet37
    cgvet37 Posts: 1,189 Member
    I too can not consume enough protein from food, so I supplement with protein powder. I have tried different brands, and finally stuck with Optimum Nutrition Whey. I drink mine right after I train. As I'm not always going right home to eat. It will not make you bulky, or retain water. If you are having trouble getting lean, you need to look at your diet first.

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