Protein shakes ... ugh!
version50
Posts: 24 Member
Anybody else hate these things? I just turned 50, and at 6'0, 195lbs, I keep reading that I should be consuming at least 150g of protein to maintain muscle, testosterone, etc...
I really struggle getting this amount of protein in my daily diet without resorting to shakes/powder (revolting), or protein bars (equally revolting). At best, 100g a day of real food (chicken, pork, beef, fish) is all I can really stomach. And that's forcing myself. I think I'd be happier at 70g.
Seeking other personal observations....are any of you more senior gents (50+) hovering around 100g a day? If so, have you noticed any loss of muscle, or strength, or *ahem* drive?
I really struggle getting this amount of protein in my daily diet without resorting to shakes/powder (revolting), or protein bars (equally revolting). At best, 100g a day of real food (chicken, pork, beef, fish) is all I can really stomach. And that's forcing myself. I think I'd be happier at 70g.
Seeking other personal observations....are any of you more senior gents (50+) hovering around 100g a day? If so, have you noticed any loss of muscle, or strength, or *ahem* drive?
2
Replies
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This is not really answering your question (more like an anti-answer, actually
- sorry ), but . . . .
What calorie level are you at? I'm not male, but I'm old-ish (63), and hit a minimum of 100g on 1850 calories (net, but sometimes gross) . . . while vegetarian, without protein powders or bars (nothing wrong with them in theory, just don't find them tasty or satisfying). I'm thinking that as a larger man, you may have a bigger calorie budget than I, and as a meat-eater, you definitely have more calorie-efficient options. (I'm only 5'5", weight in 130s pounds).
The tip I usually give other vegetarians or vegans who are struggling is to think about increasing protein intake by paying attention not just to each meal/snack's "one big protein", but also to choosing other side foods that have a bit of protein, vs. those that don't. There are veggies with protein, even fruits with protein, grains with more protein than others, etc. Little bits through the day really add up. (Even if they're not complete proteins, a high variety of sources can help balance out the amino acid complement.)
This is a great thread:
http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also
(I only notice loss of strength when I slack off strength training, which I do all too frequently, because I'm a lazy hedonist, and I only want to row, not lift.
Can't comment on . . . drive). 17 -
What is your daily calorie goal? What other foods are you eating besides meats? Sure meats can be a good source of protein, but they are not the only source. Fish, shellfish, cheese, beans, cottage cheese, eggs, are a few I can think of offhand.4
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I don't like protein shakes but I do enjoy a scoop of protein powder added to my milk for cereal in the morning.4
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Personally, I think the “mandated” protein intake is way higher then most of us need to be active and maintain muscle. But other options are beans, grains, yogurt, tempeh, soy, etc.20
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Have you tried different brands of protein for your shakes? Not sure if is the taste or something else that you find revolting. It may also depend on the type of powder (whey, casein, pea, soy, etc.)2
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Not a guy, but .....
The "more senior" you are, the more crucial it is to maintain adequate protein intake (along with resistance exercise). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4555150/ At age 50, approach ensuring your health as an elder the same way you are (hopefully) ensuring your financial health in retirement.
One 6 oz serving of beef or most veggie burgers is about 50 g right there. Six oz of chicken breast is close to 40. Fish seems to vary between ~33 and 40 g for a 6 oz serving. Greek yogurt is about 22g per 227g serving. If you like lentils, beans and the like .... high protein sources. Handful of nuts here and there for the zinc (impt for guy health) as well as a little shot of protein ... whole grains also add up. Now if you have a low day here and there it's not going to end your world, but if you want to age well, adequate protein is not optional.
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Protein info dump:
https://suppversity.blogspot.com/2017/07/protein-08gkg-insufficient-for-female.html
https://www.ncbi.nlm.nih.gov/pubmed/28698222
EZ summary:
https://www.nytimes.com/2018/02/07/well/move/lift-weights-eat-more-protein-especially-if-youre-over-40.html
*newest standard: "1.6 grams of protein per kilogram of body weight per day. In practical terms, that would amount to about 130 grams of protein a day for a 175-pound man. (February 2018)"are any of you more senior gents (50+) hovering around 100g a day? If so, have you noticed any loss of muscle, or strength, or *ahem* drive?
I'm 49 and eat ~130g/protein a day (at around 175lbs, as in the example above). No problems.shakes/powder (revolting), or protein bars (equally revolting).
They're all different. I love my synthetic f00d, but it took a lot of trial and error to find what I like. Every day I have a shake, a bar, and a concoction ("goop") of whey and gelatin powder. Plus a thing of Chobani Greek yogurt. Usually early in the day before I feel revved up enough to make any real food.
FWIW, these are my faves:
bars: Combat Crunch Chocolate Chip Cookie Dough, Cinnamon Twist flavors
shakes: Premier Protein chocolate (but they're all ok).
powder goop: Bodytech Whey (Vitamin Shoppe's house brand, cheap) - Rich Chocolate flavor.
Combine with Great Lakes Gelatin - green can (flavorless) in a bowl. Add 1 tablespoon Nesquik and 2 tablespoons of peanut butter. Slowly mix with a tiny bit of water pouring in from faucet. Fantastic.
You can also add 1 scoop of vanilla whey (same brand) to certain cereals. Works best with fruit-flavored stuff. Terrible with chocolate. Try Fruity Pebbles, Lucky Charms, berry Captain Crunch. Add Fiber One if you're worried about fiber.
Good luck!
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I don't like protein shakes on their own but I like them mixed in with other stuff. I'll often add 5g of whey to my café au lait I make with my coffee machine - the milk and powder makes it like 7 or 8g of protein. Or chocolate (I use protein works) blended with frozen cherries or banana, oat milk, and a tablespoon of peanut butter. Tastes like dessert.
I have a giant thing of unflavored pea protein and I've made pancakes with them or as part of a coating for baked cauliflower 'wings.' I've made protein energy balls with protein powder, dates, nut butter, mixed seeds, chocolate chips, etc.
A can of tuna is great for a non protein powder source. Second adding lentils to things like pasta sauce etc. I usually have a bit bowl of broccoli to bulk up a meal that usually has 4 or 5g, and yes little bits add up. Cottage cheese or ricotta or cream cheese on crackers. Babybel cheese or string cheese.
I tend to eat about 90 to 125g and I weigh 155. That seems to be fine for me. I'd struggle to get 150.2 -
I routinely get 150g protein just eating food. Ocassionally break 200 grams. And this is on or under 1800 calories.
Chicken breast, chicken eggs, tuna, salmon, Greek yogurt, cottage cheese, beef, pork loin,... all pretty high protein2 -
I'm not male but I average around 125 or so protein per day. My brunch I just had of beans, cheese & a turkey sausage came to 47g protein. I eat some type of meat/poultry at every meal & have 1-2 servings of greek yogurt a day0
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How many types of protein have you tried? I used to think I hated protein shakes, too, but the ones that I was drinking were all cheap brands and tasted like chalk. Try and hunt down some free samples of HIGH quality protein powders from a nutrition store, and I bet you will find some you actually enjoy.5
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Wow, lots of good advice and observations here. Lots of interesting links, as well. What a helpful community!
But in the end, I think I just need to start experimenting on my body.
No more protein powders/bars.
No more forcing myself to eat 1g protein/lean muscle mass, just because that's conventional wisdom.
I'm just going to eat plain ol' food (beef, chicken, turkey, pork) until I'm full. That's usually around 80g of protein a day on a 2100 calorie daily diet.
I'm going to do this for the next few weeks, and see if there is any noticeable loss of strength, energy, weight, or composition.6 -
Wow, lots of good advice and observations here. Lots of interesting links, as well. What a helpful community!
But in the end, I think I just need to start experimenting on my body.
No more protein powders/bars.
No more forcing myself to eat 1g protein/lean muscle mass, just because that's conventional wisdom.
I'm just going to eat plain ol' food (beef, chicken, turkey, pork) until I'm full. That's usually around 80g of protein a day on a 2100 calorie daily diet.
I'm going to do this for the next few weeks, and see if there is any noticeable loss of strength, energy, weight, or composition.
Some of these won't show up as fast as a few weeks - with decent lab tests let alone subjective assessment. That's part of the problem with managing them.
I'm not disputing your strategy, just cautioning that the effects can be subtle, long-term, and cumulative.7 -
Wow, lots of good advice and observations here. Lots of interesting links, as well. What a helpful community!
But in the end, I think I just need to start experimenting on my body.
No more protein powders/bars.
No more forcing myself to eat 1g protein/lean muscle mass, just because that's conventional wisdom.
I'm just going to eat plain ol' food (beef, chicken, turkey, pork) until I'm full. That's usually around 80g of protein a day on a 2100 calorie daily diet.
I'm going to do this for the next few weeks, and see if there is any noticeable loss of strength, energy, weight, or composition.
Some of these won't show up as fast as a few weeks - with decent lab tests let alone subjective assessment. That's part of the problem with managing them.
I'm not disputing your strategy, just cautioning that the effects can be subtle, long-term, and cumulative.
^ This
On 2100 cals you should be able to get at least 120 grams without trying. just have larger portions of the meat and less of the starches in your meals.4 -
I like premier protein vanilla shakes.
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I mix my chocolate or vanilla protein powder with unsweetened cold coffee. I just brew extra every morning and put the excess in the fridge for the following day. The acidity of the coffee cuts down on the "cloying" flavor of many protein powders ... AND you get a hit of caffeine as additional fuel for a workout. I drink this concoction before my gym workout and it truly makes a difference for me. I retain body inflammation due to autoimmune issues and the caffeine helps my muscles warm up a little quicker.1
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Wow, lots of good advice and observations here. Lots of interesting links, as well. What a helpful community!
But in the end, I think I just need to start experimenting on my body.
No more protein powders/bars.
No more forcing myself to eat 1g protein/lean muscle mass, just because that's conventional wisdom.
I'm just going to eat plain ol' food (beef, chicken, turkey, pork) until I'm full. That's usually around 80g of protein a day on a 2100 calorie daily diet.
I'm going to do this for the next few weeks, and see if there is any noticeable loss of strength, energy, weight, or composition.
Are you maintaining weight on 2100 cals when you are 6'0 and 195lbs?
That would be barely more than an average sized female. If you are maintaining and that is a current picture of you in your profile I would suspect very inaccurate food logging TBH.
If on the other hand that is a weight loss goal then experimenting with a very low protein goal while losing weight would be just about the worst time to run such an experiment.
As for the original questions - I find protein shakes mixed with water to be revolting, a good quality whey powder with milk just tastes like a milkshake to me.
There are some awful flavoured powders about, I had one supposedly banana flavoured but tasted like iron filings.
Most protein bars I do find unpleasantly chalky.
"are any of you more senior gents (50+) hovering around 100g a day? If so, have you noticed any loss of muscle, or strength, or *ahem* drive? |"
59 now but lost my excess weight at 53, protein minimum was about 140 - 150g. I've gained muscle, transformed my fitness and as I got fitter my "drive" only improved - cycling isn't my only endurance sport!
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Are you maintaining weight on 2100 cals when you are 6'0 and 195lbs?
That would be barely more than an average sized female. If you are maintaining and that is a current picture of you in your profile I would suspect very inaccurate food logging TBH.
I'm 49, 5'10, 173lbs and maintain on 1950 cals per day. (I weigh and log everything and have 2.5 years of data)
Currently losing a bit of 'fluff' so lifting regularly and keeping my protein intake high (it often hits 200g a day). Not seeing any appreciable loss of strength (other than bench press plateaud) or muscle size but then am only in a 250 cal deficit. (However, I actually really like MyProtein's Vanilla Whey shake so I can have two a day and the taste doesn't bother me. I make up the rest with meat, fish, eggs, nuts, dairy etc.) Testosterone/drive has never been higher.
I think it all comes down to the individual. If you're happy on a lower amount of protein and not seeing/feeling any negatives then carry on, I say. Personal experience has taught me to keep protein high and lower the dietary fat where possible. Incorporate proper progressive resistance training into your lifestyle and watch the booze and *kitten*.
Best of luck.
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Anybody else hate these things? I just turned 50, and at 6'0, 195lbs, I keep reading that I should be consuming at least 150g of protein to maintain muscle, testosterone, etc...
I really struggle getting this amount of protein in my daily diet without resorting to shakes/powder (revolting), or protein bars (equally revolting). At best, 100g a day of real food (chicken, pork, beef, fish) is all I can really stomach. And that's forcing myself. I think I'd be happier at 70g.
Seeking other personal observations....are any of you more senior gents (50+) hovering around 100g a day? If so, have you noticed any loss of muscle, or strength, or *ahem* drive?
As we age we lose mass quicker and quicker. Literature suggest age fifty is considered the starting point on average of the slope and for every ten years we lose another 10% of mass. Not very appetizing to say the least and obviously not healthy at all.
I'll be turning 50 very soon and currently eat the low end of protein(190-210g) for my age and goals at 240lb.
I don't notice muscle loss as of yet quite the opposite since I'm a athlete who has trained consistently for forty plus years.
I continue to get stronger and would be considered in the strongest percentile of men my age.
Also, no my sex drive is probably considered higher than most teenagers. If you are concerned about yours, a doctors visit would be a great idea.
I would state once you start noticing mass loss, it will be that much harder to stop it and catch up. Though it certainly possible.
I suggest a intelligently written resistance program with auto regulation built in. Protien intake should be closer to 1g per lb bw if not more if we are talking optimal results. 150g would be more towards "not being deficient" which is more bare minimum depending on your LBM.
Whey may be useful to help you obtain your protein goal. Fish or skinless chicken breast is another good option to acquire protein without a racing amount of calories.
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Wow, lots of good advice and observations here. Lots of interesting links, as well. What a helpful community!
But in the end, I think I just need to start experimenting on my body.
No more protein powders/bars.
No more forcing myself to eat 1g protein/lean muscle mass, just because that's conventional wisdom.
I'm just going to eat plain ol' food (beef, chicken, turkey, pork) until I'm full. That's usually around 80g of protein a day on a 2100 calorie daily diet.
I'm going to do this for the next few weeks, and see if there is any noticeable loss of strength, energy, weight, or composition.
Are you maintaining weight on 2100 cals when you are 6'0 and 195lbs?
That would be barely more than an average sized female. If you are maintaining and that is a current picture of you in your profile I would suspect very inaccurate food logging TBH.
As a data point, I'm 6'0" and female and reasonably active and I maintain on 2100-2200 (though tbh I'm not super accurate with logging, so could be higher).
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Plain no fat Greek yogurt, Low fat cottage cheese, plain Kefir are great sources of protein. I get a good amount of my daily diet from diary protein sources. If lactose is not an issue.0
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staticsplit wrote: »Wow, lots of good advice and observations here. Lots of interesting links, as well. What a helpful community!
But in the end, I think I just need to start experimenting on my body.
No more protein powders/bars.
No more forcing myself to eat 1g protein/lean muscle mass, just because that's conventional wisdom.
I'm just going to eat plain ol' food (beef, chicken, turkey, pork) until I'm full. That's usually around 80g of protein a day on a 2100 calorie daily diet.
I'm going to do this for the next few weeks, and see if there is any noticeable loss of strength, energy, weight, or composition.
Are you maintaining weight on 2100 cals when you are 6'0 and 195lbs?
That would be barely more than an average sized female. If you are maintaining and that is a current picture of you in your profile I would suspect very inaccurate food logging TBH.
As a data point, I'm 6'0" and female and reasonably active and I maintain on 2100-2200 (though tbh I'm not super accurate with logging, so could be higher).
@staticsplit
But I would guess you aren't 195lbs.
Put OP's stats in a TDEE calculator and lightly active is roughly 2500 - 2600.
Moderately active is roughly 2700 - 2900.
If his calorie logging is significantly out then so are his macro numbers. He could be dieting of course despite posting in the maintaining weight forum but guess we will never know unless he returns to his thread.2 -
Not all protein shakes are equally nasty. When I first started out on this, I tried the Sci MX Raspberry Ripple Ultra Whey - thought I'd love it as I'm seriously addicted to raspberries. Turns out it's without doubt one of the nastiest things I've ever put in my mouth and the only way I could get it down was to drink it as quick as possible. Switched to "The Protein Works" and the flavour and texture are sooo much better, I actually look forward to my shakes. The current one I'm on - Caramel Macchiato is really tasty - but I haven't found a bad one yet. Two scoops in 400ml of unsweetened almond milk and that's 41g of protein.
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staticsplit wrote: »Wow, lots of good advice and observations here. Lots of interesting links, as well. What a helpful community!
But in the end, I think I just need to start experimenting on my body.
No more protein powders/bars.
No more forcing myself to eat 1g protein/lean muscle mass, just because that's conventional wisdom.
I'm just going to eat plain ol' food (beef, chicken, turkey, pork) until I'm full. That's usually around 80g of protein a day on a 2100 calorie daily diet.
I'm going to do this for the next few weeks, and see if there is any noticeable loss of strength, energy, weight, or composition.
Are you maintaining weight on 2100 cals when you are 6'0 and 195lbs?
That would be barely more than an average sized female. If you are maintaining and that is a current picture of you in your profile I would suspect very inaccurate food logging TBH.
As a data point, I'm 6'0" and female and reasonably active and I maintain on 2100-2200 (though tbh I'm not super accurate with logging, so could be higher).
@staticsplit
But I would guess you aren't 195lbs.
Put OP's stats in a TDEE calculator and lightly active is roughly 2500 - 2600.
Moderately active is roughly 2700 - 2900.
If his calorie logging is significantly out then so are his macro numbers. He could be dieting of course despite posting in the maintaining weight forum but guess we will never know unless he returns to his thread.
Yes, I'm 154, so that's why I was surprised at him saying he maintained on 2100.
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@version50, age 64 man here who has well-documented his protein consumption here at MFP for two recent time periods.
Read my share and let me know if you have any questions:
https://community.myfitnesspal.com/en/discussion/10738047/intermittent-fasting-protein-consumption-and-weight-fat-loss-my-share#latest
Will admit that recently I’ve used a chocolate protein powder added to low-sugar higher fat European-style yogurt and have learned I’m on to something I enjoy eating.0 -
I haven't ready other responses but yes, protein shakes are the worst. I feel like I have tried them all and none are worth it to me. Now, I try to get my protein from food and if I don't hit my target, oh well. I'd rather do that than be completely miserable everyday trying to eat/drink something I don't enjoy.2
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Anybody else hate these things? I just turned 50, and at 6'0, 195lbs, I keep reading that I should be consuming at least 150g of protein to maintain muscle, testosterone, etc...
I really struggle getting this amount of protein in my daily diet without resorting to shakes/powder (revolting), or protein bars (equally revolting). At best, 100g a day of real food (chicken, pork, beef, fish) is all I can really stomach. And that's forcing myself. I think I'd be happier at 70g.
Seeking other personal observations....are any of you more senior gents (50+) hovering around 100g a day? If so, have you noticed any loss of muscle, or strength, or *ahem* drive?
Just to answer your question - I have no love for protein powders or protein bars I've tried too ! The closest I got to not gagging was a coffee flavoured pea protein - still not worth the calories or the 'nutrition' (just for me). Taste, texture all awful.
I try to keep all my food as close as possible to their natural form as possible but cooked - not feeling the whole raw thing either.
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Plain no fat Greek yogurt, Low fat cottage cheese, plain Kefir are great sources of protein. I get a good amount of my daily diet from diary protein sources. If lactose is not an issue.
Lactose is usually a non-issue in cultured dairy products, especially Greek Style yogurt. I'm lactose intolerant and I eat yogurt with no issues.
I don't personally know about kefir, but it is cultured.
The live active cultures in yogurt eat the sugar (the lactose) and kind of pre-digest it. If it's broken down, it no longer gives issues.1 -
Have you've tried doing plain Greek yogurt? That has a good source of protein and it could be like a desert for you. Maybe even add some peanut butter and maybe half a scoop of strawberry or chocolate protein powder? I usually eat that to meet my protein goals and mine are set for 158 grams.
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I use liquid egg whites to make shakes when I need them.
1 cup liquid egg whites
2 bananas
2 cups frozen spinach
1 cup almond milk
Tastes great!1
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