Protein powder?

You may not need it. Protein powder is a supplement. It is also used as a meal replacement. I keep some on hand but I rarely need it.

If you are logging and last week was a fairly normal eating week for you take a glance at your daily protein. Are you consistently near the goal, above it, or below it?

You don't need protein supplements themselves, but they're useful for making sure you have an adequate supply of protein for muscle maintenance. There are a bunch of peer-reviewed studies about the effects of taking protein around exercise, throughout the day, before bed, etc. I haven't seen any that say a particular source of protein is better than others in terms of quality of protein (food vs supplement). However, with protein powders you can control the rate you metabolize it. Whey (fast) around workouts and casein (super slow) at bed time while your body recovers.

I've noticed people putting it in all sorts of things and eat a few products with whey added, but I try and space out my protein throughout the day with food being primary source. It's all just about response to needs and adjusting macros within calories (protein for volume/calorie ratio).

I never thought I would use these protein drinks and supplements. Had to be convinced by my doctor to try them because I’m a soy and milk allergic vegetarian. I just could not get enough protein by eating stuff unless I wanted to eat beans all day (ick). The protein supplements have made a huge difference for me. I use pea protein based supplements and they are pretty tasteless. I add them to recipes, smoothies, and use them to change the macro counts in my cooking.

Justin_7272 wrote: »

When you're eating at a significantly low calorie level per day (1200-1500) it is crucial to keep your protein level up to avoid muscle loss. It is also often hard to find foods on a regular basis that pack the amount of protein needed without loading up on carbs and/or fats, thus pushing you over your caloric limit. Protein powders generally have a very high protein to carb/fat ratio, which can assist in hitting your protein goal for the day while staying within your caloric limit.

It is also very convenient; stores well, easily portable, and can be made/consumed using only water.

^^This is why I have a protein shake or bar most days. I’m in a deficit and eating only 1300 (I’m older and sedentary). I want to take in enough protein to preserve muscle while I’m losing but getting it all feom food would require too many calories, unless every meal was almost entirely made up of fish or chicken.

HereToLose50 wrote: »

I've found I almost never need it and I have a well rounded diet with a lot of different foods. Protein is in so many things and I am almost always over my numbers while staying in calorie range. I don't eat much heavily processed food and I think that could be why it's easier for me.

Most of the time protein powder would be just something to take up extra calories. I get a lot more full and stay full with protein foods instead.

I ate "heavily processed" food on Thurs and my protein was through the roof.

A shrimp cocktail with only srirachi or pepper sauce will provide about 1/2 of a person's daily protein needs.

I do a scoop of unflavored whey protein in the morning, blended, with a banana and milk. It is important for building muscle because the amino acids help repair muscle tissue. If you're not lifting of doing strength training, I wouldn't bother with it.