Protein Shake Newbie - Aren't I just drinking back the calories I just lost?
suzibn
Posts: 4 Member
Hi there, question for you nutrition experts!
I just joined a gym and spent a lot of time with a trainer. She told me how important it was to get enough protein as I start incorporating cardio and strength training into my routine and suggested I start drinking protein shakes pre- or post workout.
I typically burn about 200-300 calories per workout, and most protein shakes & recipes I find are around 250+ in calories. I don't understand how they are helpful - it seems like I'd be drinking the calories I just lost. Am I missing something?
I just joined a gym and spent a lot of time with a trainer. She told me how important it was to get enough protein as I start incorporating cardio and strength training into my routine and suggested I start drinking protein shakes pre- or post workout.
I typically burn about 200-300 calories per workout, and most protein shakes & recipes I find are around 250+ in calories. I don't understand how they are helpful - it seems like I'd be drinking the calories I just lost. Am I missing something?
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Replies
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Protein is essential to maintain or build muscle, but if weight loss is part of your goal then you still need to maintain a calorie deficit. You can get any macro within reason, including protein, to reach a deficit.
In most cases if weight loss is part of a goal the suggestion would be to assure adequate protein levels (by any means, shakes or not) but still not crowd the calorie deficit out of the picture.
As it stands, if your calorie burn estimates are reasonably close, you are in fact just eating back what you burn and probably won't lose weight, or lose it very slowly.2 -
If you are following MFP’s calorie goal, you are intended to eat back all exercise calories assuming they are calculated accurately. Exercise is for fitness, not to create a larger deficit.12
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How are you doing on protein without adding in the shakes? Without having any kind of protein shake, I'm able to meet my protein goals for the day, and it's honestly not even hard. The only time I really ever have a protein shake is if I do a really early morning workout and need something light to bring up my blood sugar. Other than that, I have no need. Start by looking at what you're actually eating first, before you add in a shake.
Another thing to keep in mind is that you could just eat other food that has protein. I picked a random protein shake from walmart: 8 fluid ounces, 240 calories, 15 grams protein, 15 grams of sugar. Three eggs: 240 calories, 18 grams protein, 2 grams sugar. 200 grams chicken breast: 250 calories, 40 grams protein, 0 grams sugar. What will keep you full longer? What would you rather eat?7 -
I'm not sure what the question is and the previous three posters have answered it from three different angles, so I'll add the fourth.
It doesn't matter when you intake the protein. Before/after a workout, later in the day, in the middle of the night. It does not matter.
All that matters is that you get enough protein and the right amount of calories in general to facilitate your weight loss.
Here: https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
and: https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p15 -
Bro lemme get that number though1
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Hi there, question for you nutrition experts!
I just joined a gym and spent a lot of time with a trainer. She told me how important it was to get enough protein as I start incorporating cardio and strength training into my routine and suggested I start drinking protein shakes pre- or post workout.
I typically burn about 200-300 calories per workout, and most protein shakes & recipes I find are around 250+ in calories. I don't understand how they are helpful - it seems like I'd be drinking the calories I just lost. Am I missing something?
Would you say the same thing about having chicken for dinner later that evening?
You have to look at your overall calorie intake vs expenditure. You burn calories 24/7...the largest % of your total energy (calorie) expenditure is you merely existing on this planet and being alive. You then burn calories going about your day to day business and yes, you obviously burn calories with exercise.
Including exercise, I burn around 2800-3000 calories per day...about 400-600 of those are through deliberate exercise...the rest are from existing and going about my day to day. If I eat less than 2800-3000 calories per day I will lose weight, regardless of whether or not I eat something right after a workout.
You need to look at the bigger math picture here.6 -
Calories consumed directly before or after a workout aren’t any different from calories you consume at any other time of the day. If you are creating a caloric deficit overall, you’re good. MFP does not factor in exercise when determining your calorie goal, so if you burn additional calories by exercising then you are meant to eat more calories as well.5
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Thanks everyone! You can tell I'm new at this 😂4
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Good advice above, but just one question I didn't see asked: By any chance, is the trainer or gym selling protein shakes or powder to make them with?
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Did she first suggest trying to eat more protein in your normal meals or did she go straight to trying to see you something? Protein shakes may be helpful for some but are not needed just because you joined a gym.1
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Good advice above, but just one question I didn't see asked: By any chance, is the trainer or gym selling protein shakes or powder to make them with?
Yes, I was wondering that exactly... A lot of times they have a table selling products. It's so easy, right? Do you workout, spend $5 on a protein bar or shake...0 -
astridtheviking wrote: »Good advice above, but just one question I didn't see asked: By any chance, is the trainer or gym selling protein shakes or powder to make them with?
Yes, I was wondering that exactly... A lot of times they have a table selling products. It's so easy, right? Do you workout, spend $5 on a protein bar or shake...
...nope, this was at my local Y. No selling of protein shakes there. Good question though!2 -
Beverages typically don't provide much satiety for the calories, so if you are currently trying to lose weight, protein shakes may not be the best way to go to meet your protein numbers.0
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Another factor to consider. Some people find they workout better with some food beforehand, others prefer an emptier stomach. Figure out which is better for you. And, after a workout, some people are extra hungry while others don't want to even think about food.
I do find protein shakes helpful to meet my protein goals (also Greek yogurt). I use one that is 120 calories and 24 g of protein, plus another 25 calories for cashew milk to mix with. The other is mixed in smoothies (unflavored, unsweetened) and it is 110 calories for 24 g protein.0
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