I need protein shake education!

I drink a protein shake after I workout or if I'm not overly hungry, but know I should have SOMETHING I will have one.

Muscle Milk is my favorite but I am EXTREMELY picky about taste and texture.

You'll probably need to experiment with different brands until you find one that you like. I don't like ones that leave chunks in my shaker cup or that taste like I am drinking dirt (lol) because they are so gritty. Also, I prefer when I can mix them with milk OR water and they'll still taste good. I've tried a lot of different brands and Muscle Milk comes out on top for me. I also like Dymatize (sp?) but it is quite expensive.

This is ENTIRELY my opinion, and the opinions of a dietitian and exercise specialist, and I agree with them. I've asked them if protein supplements/shakes are necessary for gaining muscle mass, and they said no. If you eat a balanced diet of carbohydrates, protein, vegetables etc you'll get the same benefits. They said that if you multiply your weight in kilograms by 0.8 you'll get the recommended daily intake of protein in grams.

My supervisor (registered dietitian) also said that the only 'benefit' people are getting is creatine, which does something to your kidneys (I forget what). I've never had a protein shake/supplement before. The only thing I have is a meal replacement (Cliff's-Builder's protein bars), and I'm still gaining muscle.

AGAIN: This is my opinion.

Editted: If I workout in the morning, I have a protein bar. If I do it in the afternoon/night, I have a piece of whole wheat bread and natural peanut butter.

Protein shakes are supplements. If you're trying to get more protein in your diet then sure they might be a good option for you. They also tend to be somewhat filling and fairly low calorie, so if you're trying to shave a few calories they might be a good option. They aren't a necessity though. If you get your protein from milk, chicken, eggs, beans, whole grains, or any other source and are getting enough protein, they aren't going to be that beneficial for you.

Protein shakes don't magically build muscle. You have to lift weights. You have to lift heavy weights. You have to lift weights that when you look at it you think "there's no way in heII I'm going to be able to lift that, let alone 5-10 times." All protein does is provide your body with the building blocks to repair your muscles. Which combined with your weight lifting will allow your body to build muscle. The harder you stress your muscles the more they are broken down and the more they will build. Most women have a difficult time looking like a bodybuilder without a conscious deliberate effort to do that. Casual lifting or even as part of a good work out isn't going to turn you into Arnold.

If you do start supplementing with a protein powder, just look for one that is high in protein, 25g or so, low in carb, under 5g, and low in fat, under 5. There are a ton of different kinds, the most common, cheapest and most widely used in whey protein. Just starting out that'd be a good place to start. I get a 6 lbs bag from Costco for $35. And that makes something like 75 servings. Which works out to be about $0.50 a serving.

You can take in your protein through out the day, but assuming you're trying to build muscle the best time according to research is whenever. There's studies saying before work out is best, there's studies saying post work out is best, and some say both before and after your workout. Personally, I just try and keep a nice even intake of protein through out the day so that I've always got the building blocks available. Of course there's studies saying that this is the best method, and some saying it's no better than eating 1 meal a day. Basically, hit your protein goal, lift heavy things repeatedly, and try and figure out what works the best for you. :-)

You definitely don't NEED a protein shake for any reason, but if you are looking to include more protein in your diet, it tends to be a much quicker and easier way to consume 25g+ of protein than taking the time to actually make chicken, or eggs, or whatever. Also, whey protein is often used post-workout because it is the quickest digesting form of protein, so after a workout it starts helping to repair faster.

My recommendation is to just take down a protein shake whenever you don't have a clean source of protein available or don't feel like cooking, its a quick and healthy way to supplement your nutrition if you are looking for more protein in your diet. You can take one after a workout if you like, but its not 100% necessary. Either way, just drinking protein shakes will not make you bulk up - just look at it as an easier and cheaper form of eating chicken or other meat, it's all protein, just different forms.

Suggestion on what brand: I use Gaspari Nutrition MyoFusion for general supplementation. It is a mixture of whey, egg, and milk proteins so it keeps you full longer than whey alone, its more "multi-purpose" if you will... Nutrition facts are 147cal, 3g fat, 5g carbs, and 25g protein. It is also very reasonably priced, and the best part is it tastes delicious!

Just my thoughts.

I'll start by saying that protein shakes have always been a staple supplement in my diet, having said, I have always tried to use it as no more than a supplement, basing most of my caloric intake on regular foods. Having said, in my opinion using a bit of a shallow approach, a protein shake should not be seen too differently form regular foods, as a gram of protein digested from a steak will serve a very similar function as of protein from a protein shake. Having said that, there are important difference between one source and the other, which is why protein shakes have been able to gain popularity and why in my opinion regular foods are in most cases a superior source of protein. I won't make this post too long by introducing some science to describe those differences, but I'll simply list the cases in which protein shakes merit their popularity:

-The main reason why I started using protein shakes was to supplement my workout nutrition, specifically post workout. After an intense workout your body is in the need of protein to rebuild any tissue that is broken down. In this case protein shakes (specifically Whey protein) is a superior source as it is assimilated by the body much quicker than regular foods, allowing your body to recover quicker and arguably experience better results from your workout. The practicality factor also comes into play: carrying a drink to a gym is always easier than any other high protein source. Protein shakes also isolate the protein from other macro nutrients that not ideal to consume around your workout (i.e. fat).

-Protein shakes can help help as a quick meal replacement when unplanned situations arise, or it is unpractical/impossible to have other sources of food. Again, in terms of meal replacement these should a last resort A protein shake is most likely not a good replacement by itself , but could work to supplement something like a fruit smoothie

I'll try to end this quickly with a final note. Although the body does need protein to function and build muscle, protein shakes are not a magical formula that will produce immediate effects. They should be used in moderation and with a purpose in mind. A couple of scoops around your workout or for a meal replacement if needed.

As for a price, everybody has their favorites among the countless brands. I use Body Fortress which is sold at Walmart, not the most popular but it seems to work and its cheap. Most popular brands will go for about $8-10 per pound. A 2 pound container will probably last you about a month if used sparingly, whereas in my case it goes in about 1 to 2 weeks.

I'll try to include more info if needed, but right now I'm short in time.

My supervisor (registered dietitian) also said that the only 'benefit' people are getting is creatine, which does something to your kidneys (I forget what). I've never had a protein shake/supplement before. The only thing I have is a meal replacement (Cliff's-Builder's protein bars), and I'm still gaining muscle.

AGAIN: This is my opinion.
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I believe the cause for caution was that they may cause kidney stones. My Weightl Loss Doctor assured me that as long as I keep taking in my normal consumption for water, No problems for me. If you are concerned - please see your Doctor!!!

I also use protein after a work out and sometime in the morning as my Doctor reccommends more protein taken in early in the day,

I've been told that too much protein and not enough water is what will lead to kidney stones. That as long as you are drinking enough water - you'll be okay (unless you have a health condition that causes you to be more susceptible to kidney stones) because the water flushes the kidneys.