Protein shakes ... ugh!
Replies
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Have I been doing it wrong?
I was under the impression that the protein intake was 0.8g per 1kg or 0.35g per lbs?
So 195lbs body weight would be 68-70g of protein.
150g would be 0.8g per lb not per kg.3 -
Have I been doing it wrong?
I was under the impression that the protein intake was 0.8g per 1kg or 0.35g per lbs?
So 195lbs body weight would be 68-70g of protein.
150g would be 0.8g per lb not per kg.
From what I can tell, the protein requirement depends on your age and level of activity. From the Academy of
Nutrition and Dietetics (via the American College of Sports Medicine):The Academy of Nutrition and Dietetics recommends that the average individual should consume 0.8 grams of protein per kilogram or 0.35 grams per pound of body weight per day for general health.... To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.
https://www.acsm.org/docs/default-source/files-for-resource-library/protein-intake-for-optimal-muscle-maintenance.pdf
So, 0.35 g/lb on average, 0.5-0.8 g/lb if you're trying to build muscle. Moreover, once you hit 50, the recommendation is about 0.45 g/lb to maintain muscle even if you're not training/lifting.3 -
reversemigration wrote: »Have I been doing it wrong?
I was under the impression that the protein intake was 0.8g per 1kg or 0.35g per lbs?
So 195lbs body weight would be 68-70g of protein.
150g would be 0.8g per lb not per kg.
From what I can tell, the protein requirement depends on your age and level of activity. From the Academy of
Nutrition and Dietetics (via the American College of Sports Medicine):The Academy of Nutrition and Dietetics recommends that the average individual should consume 0.8 grams of protein per kilogram or 0.35 grams per pound of body weight per day for general health.... To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.
https://www.acsm.org/docs/default-source/files-for-resource-library/protein-intake-for-optimal-muscle-maintenance.pdf
So, 0.35 g/lb on average, 0.5-0.8 g/lb if you're trying to build muscle. Moreover, once you hit 50, the recommendation is about 0.45 g/lb to maintain muscle even if you're not training/lifting.
those small amount of protein (0.35 and 0.45) are for sedentary people eating at maintenance. once you exercise more or are in a deficit or both, your protein requirement increases, to the 0.5-0.8, and more than that doesn't hurt, and since that is 0.5-0.8 per lb not per lb of lbm, I would assume the 0.5 is for overweight individuals that have less lean mass as a % of total weight.4 -
@version50 Understood and appreciated. The longer I go the less I care for protein powder and glorified candy bars. They're made with denatured proteins created in a lab and manufactured in a plant. I can buy a dozen eggs for pennies on the dollar, foiled fish, olives, jerky, hard boiled eggs and eat them on the run.1
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I highly recommend Ascent protein powder (I don’t find it chalky AT ALL— first protein powder I actually look forward to!), especially the lemon sorbet flavor and the chocolate peanut butter. I also highly recommend Built Bars for protein bars. The consistency is more like a candy bar with real chocolate coating and a light, chewy/nougat kind of center.
Honesty both products are game changers for me. Neither one is heavy like other protein products and I find them both to taste really good. Worth a try if you like the idea of the convenience of protein products but didn’t like the flavor or texture of most products out there. They do cost a little more but it’s well worth it!1 -
If it doesn't grow on trees, on or in earth and cant fly or swim - why bother with chemical rubbish wrapped in plastics which messes up nature?10
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I lost all my weight without upping my protein, was at 50-60 grams a day, wasn't looking at protein/fiber.
Now I want to build muscle. At first I found it hard. I tried whey protein bars, but they clogged me up big time. I remembered about cottage cheese and it's high protein content. I got a breakfast bar with 10 grams of fiber/protein. I snack of pistachios and peanuts. It's really easy for me to go over 100 grams of protein when i'm eating 1800 calories a day without any protein supplementation. Sometimes I try to go to hard and am like woah, you can eat something for fun now, you already had enough protein for the day. For me it was vital to up my fiber content with my protein.2 -
I'm male, 68, 5''8 and 155# and my heath and sex drive is fine only eating about 80-100g of protein/day currently, thank-you.
BTW, my BF level based on DEXA & hydro was recently measured at about 12%.
My current exercise activity is limited to rowing only 5k meters a day but when I was lifting heavy in order to gain strength and muscle, I was eating 120-180g of protein a day BUT, while I did get stronger and gained some muscle, I did not feel any better then than I feel now.
In order consume that much protein, I supplemented w/protein bars, drinks and shakes. Bars and drinks were/are more convenient but more expensive. I had no problem w/the taste of the protein powders that I used (Muscle Milk & MyProtein, both in chocolate) when mixed w/vanilla flavored soy milk. Got 40-60g of protein in 2 cups of soymilk this way.
Hard to get that much protein per serving for less $ in any other way.
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Got a very experienced trainer that says most people do not need protien powder and it is only for competion type training. Not needed for an average healthy body.3
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theobaldpw wrote: »Got a very experienced trainer that says most people do not need protien powder and it is only for competion type training. Not needed for an average healthy body.
even those in competitions don't need them... essentially they are good if you have trouble hitting your protein goal from your "regular" diet.4 -
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After drinking these things for an awful lot of years, I stopped. I DO mix some protein powder into my Green yogurt though.0
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I enjoy protein shakes - i add bananas and berries and the protein i buy is delicious https://ca.myprotein.com/sports-nutrition/impact-whey-protein/10852500.html (cookies and cream is my favourite flavour)
that being said, you can also cook with it. i add protein powder to baked goods (i make pre-workout cookies, overnight oats, cakes, etc.) and the flavoured protein powder adds to the flavour.
there are a ton of recipes online for baking/cooking with protein powder0 -
psychod787 wrote: »
They make for a really smooth texture.0 -
maybe i am not buying top of of shakes, but good brand is tasty. Try buying small better one for the taste.1
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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?
I will be 49 here in a couple weeks. I am 6foot 1 and I am 300ish pounds. Dropping about 3 to 6 pounds a week right now. I too find it hard to get the required protein. I hover between 75 and 134 a day. I am in the downward phase of losing weight. I have 80 pounds to go before rethinking where I really want to be. I know I will have the same issue as you using real food.
Just keep trying and just use a high protein ISOLATE protein shake a few times per week. I like mine very cold. Shook well or even blended. I also like the premixed premier brand. It has 30 grams of protein and I actually use it in my coffee as creamer. It's good and packed with protein.
Anyways, sorry if I didn't help but I feel your pain.
Good Luck,
The Retired Fat Guy,
Paul0 -
Not all protein bars and powders are equal. Experiment, changing one variable at a time. For instance:
Mixing powder with water vs mixing with milk
Mixing powder with cold water vs mixing with room-temp water
Adding water first, then powder vs adding powder first, then water
Using powdered protein shakes vs pre-mixed protein shakes (little more expensive, but the route I use)
Using a shaker cup vs stirring with a spoon vs mixing with a blender
And that's all before we consider changing to different brands. I must have tried a dozen different protein bars before I found the ones I love (Special-K protein bars...taste/texture of a granola bar, but 12g protein with 4g fiber on only 180 calories...I use them as my breakfast all the time now).
I have days where I barely break 60g of protein (roasting hotdogs with the kids is fun, but practically zero protein), and other days where I am well above 200g (lifting days where I use protein shakes and am intentional to get chicken). It all averages out. I'm not as buff as I was ten years ago, but in the gym the other day I still put my 18yo son to shame lifting. Just don't ask me to try to keep up with him running...0 -
Meh... you just have to find your brand.1
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