Protein Shakes Necessary?

thecrossfitter
thecrossfitter Posts: 424 Member
edited October 5 in Fitness and Exercise
I'm just wondering if I could get some input from anyone who drinks protein shakes. Do you see much benefit from it? Why did you start drinking them? (What are general reasons people start drinking them?) What would you say pros and cons are?

For a little background (I know I don't fill out a food diary), I do eat quite a bit of meat on a regular basis. (Diet goes meat, veggies, fruits, nuts, very light grain). I exercise 5 days a week. I just see a lot of people who drink them and was wondering if I should give it a go. Any suggestions appreciated :)
«1

Replies

  • estevo66
    estevo66 Posts: 56 Member
    I do it to build muscle.
  • Justjoshin
    Justjoshin Posts: 999 Member
    Protein shakes are a supplement.

    If you receive the protein you need from other sources, there is no need.

    Without tracking your food intake, it is likely hard to tell how much protein you are eating.
  • erickirb
    erickirb Posts: 12,294 Member
    there are a couple reasons why one would add a protein shake.
    - Have difficulty reaching protein goal with regular diet
    - convenience of having the shake vs. making something

    MFP sets protein really low 15%, many users on MFP try to get 20-40%. These higher amounts may be hard to reach without supplements.
  • nehushtan
    nehushtan Posts: 566 Member
    Strictly speaking they are unnecessary, but they are awfully convenient for getting a quick shot of protein after a workout. Some say it's important to get protein in your system soon after a strength training session, to allow the stretched and strained muscles to heal and develop properly.

    You might ask or search for some opinions on this question in the forums at bodybuilding.com.
  • sixpacking
    sixpacking Posts: 148 Member
    protein supplements are geared toward muscle maintenance. If you want to keep your sexy muscles, then you must have enough daily protein, whether in foods or shakes. I keep mine daily intake to 1g protein per body pound.
  • MinnesotaManimal
    MinnesotaManimal Posts: 642 Member
    I drink them because I have a minimum goal for my protein intake and even though I eat allot of fish, chicken and beef, its tough to get to my goal some days without feeling overly full, so its nice to be able to drink one before bed to top off both my calories and my protein. there are days when I get enough protein from real food sources, then I don't bother with the shakes.
  • Classalete
    Classalete Posts: 464 Member
    Strictly speaking they are unnecessary, but they are awfully convenient for getting a quick shot of protein after a workout. Some say it's important to get protein in your system soon after a strength training session, to allow the stretched and strained muscles to heal and develop properly.

    You might ask or search for some opinions on this question in the forums at bodybuilding.com.

    This.
  • harlanJEN
    harlanJEN Posts: 1,089 Member
    Greetings ! I primarily drink them as a meal replacement to add Protein to my diet. I'm a notorious carb girl and have diligently been trying to back down (not eliminate) the carbs and increase protein. I really can't do it with food alone, but that's just me.

    I typically will have several a week - not every day. I usually have them after I work out to get protein immediately into my body.

    Hope this helps. And .. you really should be tracking your food intake. It is extremely helpful to realize what you are eating and what the nutritional breakdown is. Sometimes, it can be quite eye-opening !


    Note: my goal is 35% protein daily. And yes, as other posters have said - protein is good for your muscles : ) I use Apex Fit Supreme with skim milk and fruit - banana, pineapple, blueberries, raspberries are faves.
  • frugalmomsrock
    frugalmomsrock Posts: 1,123
    I sometimes have trouble getting enough protein simply because I don't eat a lot of meat (I like chicken and beef okay; I just don't buy and eat a lot of it) or dairy. I eat a lot of fruit, so I make various fruit flavored (with real fruit) protein shakes so I'm getting my protein and it has the flavors of what I crave most: fruit.
  • thecrossfitter
    thecrossfitter Posts: 424 Member
    Thanks for all the information so quickly, everyone! Keep it coming :)
    Without tracking your food intake, it is likely hard to tell how much protein you are eating.
    Yeah, I figured as much. For the time being I don't track my food because I have a past history with obsessive habits in regard to tracking food. My issue was with calorie counting, rather than tracking protein, but it really became incredibly mentally unhealthy for me. I compulsively wrote down everything for a few years, and it really caused A LOT of problems for me mentally/was interfering with a 'normal' life. I'm a little nervous to go back to that (you know - the concept of the alcoholic not wanting to even have a beer for leisure out of fear of back sliding). I know there are a lot of benefits to tracking though!
  • myofibril
    myofibril Posts: 4,500 Member
    I use them for convenience more than anything else. There is nothing magical or special about them though. If you are meeting your protein requirements through whole foods then I wouldn't bother with them.

    Re: nutrient timing and the post workout anabolic window I wouldn't worry about it unless you are an endurance athlete performing a number of sessions or events per day. I know some people go nuts about meeting the window but it really is a minor detail for the vast majority of people, particularly if they have eaten a meal a few hours before their training session or something light shortly before.

    Personally, I prefer casein based shakes to whey which I have in the evening. It help me sleep me well.
  • kekl
    kekl Posts: 382 Member
    I drink them for all the reasons everyone has been saying - added protein, convenience.

    Also, I have a massive sweet tooth and I would rather drink a chocolate protein shake and feel satisfied then go out into the world and get into some trouble. lol.
  • espence30
    espence30 Posts: 116 Member
    I do it every morning after my workout to restore the protein in my body.. I also add micronized glutamine to help repair my muscles. It keeps me full until I get to work and have my morning snack. I love it and the way I feel after it..
  • BranMuffin21
    BranMuffin21 Posts: 157 Member
    I enjoy them for adding extra protein as a breakfast meal. It helps keep me feeling full and its low cal/carb/sugar and keeps that down for the day. For losing weight it is important that extra protein is given to us.
  • Live_wire_ca
    Live_wire_ca Posts: 13 Member
    I use the protein shakes as well, usually post workout to give my body a protein boost which aids in muscle repair / growth. Be sure to keep your water intake up as the protein shake is hard on your kidneys.
  • rjmlb86
    rjmlb86 Posts: 19
    I'm a vegetarian and find it really difficult to get up my protein, especially if I'm travelling / away from my own kitchen. I travel a lot.

    A few years ago I was living in Germany where being a vegetarian is notoriously difficult unless you love beans. I wasn't monitoring my protein intake and my body began to tell me: I started getting really tired and irritable. I counted up my protein intake as someone told me and I was getting about 10-15g a day!! I was around ~110kg and walking quite a bit every day.

    So I found protein shakes. They're really convenient, plus, if you get the right one for you they reduce any kind of "next-day-feeling" after the gym. Meaning it's much easier, and less painful, to go back to the gym the next day!

    I'm not a muscle builder of any kind. I just want to shift around ~18kg body weight at the moment, then I can think about building muscle. But I know at least I'm not *losing* just muscle if I keep my protein high and do a few weights at the gym, unlike many low calorie diets which have always eaten muscle for me.
  • mlb929
    mlb929 Posts: 1,974 Member
    I find it very difficult to get my protein levels at the 30% I want them w/o protein shakes. I'm not a big meat eater and won't do soy products either. I mostly avoid diary - so between my diet issues, I can't go w/o them. I'm presently using Shakeology and P90X results and recovery formula, these are working well for me.
  • rml_16
    rml_16 Posts: 16,414 Member
    Protein shakes are a supplement.

    If you receive the protein you need from other sources, there is no need.

    Without tracking your food intake, it is likely hard to tell how much protein you are eating.

    Exactly. And the protein from a shake is far inferior to protein from food. There's a Cleveland Clinic article about protein supplements that basically says no one, no matter the fitness level, needs them.
  • Tujitsu56
    Tujitsu56 Posts: 392 Member
    Yeah, from what I understand FOOD is better.

    I drink protien shakes to make sure I get enough. They are quick and easy and I hate cooking.

    I have not been necessarily consuming protien shakes to gain muscle yet. My purpose is to try to maintain as much as I can while burning fat.
  • RonSwanson66
    RonSwanson66 Posts: 1,150 Member
    Protein shakes are a supplement.

    If you receive the protein you need from other sources, there is no need.

    Without tracking your food intake, it is likely hard to tell how much protein you are eating.

    Exactly. And the protein from a shake is far inferior to protein from food. There's a Cleveland Clinic article about protein supplements that basically says no one, no matter the fitness level, needs them.

    While I agree that nobody "needs" shakes if your intake from food is sufficient, the bolded statement is just plain false.

    Whey protein is one of the highest quality sources there is, in terms of bioavailability.
  • rml_16
    rml_16 Posts: 16,414 Member
    Protein shakes are a supplement.

    If you receive the protein you need from other sources, there is no need.

    Without tracking your food intake, it is likely hard to tell how much protein you are eating.

    Exactly. And the protein from a shake is far inferior to protein from food. There's a Cleveland Clinic article about protein supplements that basically says no one, no matter the fitness level, needs them.

    While I agree that nobody "needs" shakes if your intake from food is sufficient, the bolded statement is just plain false.

    Whey protein is one of the highest quality sources there is, in terms of bioavailability.

    Take your argument up with the Cleveland Clinic, since that is my source for that information.
  • RonSwanson66
    RonSwanson66 Posts: 1,150 Member
    Protein shakes are a supplement.

    If you receive the protein you need from other sources, there is no need.

    Without tracking your food intake, it is likely hard to tell how much protein you are eating.

    Exactly. And the protein from a shake is far inferior to protein from food. There's a Cleveland Clinic article about protein supplements that basically says no one, no matter the fitness level, needs them.

    While I agree that nobody "needs" shakes if your intake from food is sufficient, the bolded statement is just plain false.

    Whey protein is one of the highest quality sources there is, in terms of bioavailability.




    Take your argument up with the Cleveland Clinic, since that is my source for that information.

    http://www.nizkor.org/features/fallacies/appeal-to-authority.html
  • HollyMac20
    HollyMac20 Posts: 259 Member
    Necessary, no. Handy to supplement, yes. As a crossfitter, protein is super important to keep those muscles strong and give them something to feed on. I will drink between 0-3 shakes a day with protein in them. There are different goals people set for protein intake, some have a % of their daily calories others have a grams goal. Some people will say 1 gram of protein per body pound to grow muscles. That is quite a bit of protein. I try and hit 100+ grams a day, if I can get to 150 grams a bonus, but doesn't always happen.

    You should, however, have protein with every meal and snack, maybe 20 grams or so. Breakfast is a shake for me (Shakeology), with 17 grams. Pre workout I have another scoop of whey protein, about an hour before, plus a Larabar for my carbs. Post workout I have a scoop of Muscle Milk. I find the protein after a workout, especially Crossfit where you are taxing your muscles to the max to set PR's, has HUGE benefits. Post workout protein (30-45 minutes after you are done) gives your muscles the fuel their need to recover, repair and rebuild. The carbs in the muscle milk also replenish your fuel/energy that you just toasted getting AMRAP.

    I agree that it can get obsessive in tracking calories and food. I do it somedays, then I eat the same thing for days on end, so I know where I am at. Try logging your food for a couple days and see where you protein intake is for a level. You may be getting enough if you are eating some form of lean protein with every meal.

    Protein = muscles = strong = PR's
  • MercenaryNoetic26
    MercenaryNoetic26 Posts: 2,747 Member
    I need them to "fill in the gaps" on my nutrition and to meet my protein goals ranging from 120-196gms. I'll have 2-3 a day 3-4 scoops; whey in the day/casein at night; primarily for maintenance and I'll take any extra muscle that wants to grow.
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    I got some a week ago. Since going on maintenance, with my protein set to 25%, it's hard for me to reach that sometimes, especially if I exercise a lot. I had a some protein bars (Muscle Milk and one by Special K) that were plenty tasty, but only had about 10-15g per serving, and were higher in calories and carbs than I'd like.

    I'm not anti-carb in the least, but I'd rather enjoy my carbs in the form of garlic bread or pasta. :heart:
  • Acg67
    Acg67 Posts: 12,142 Member
    Protein shakes are a supplement.

    If you receive the protein you need from other sources, there is no need.

    Without tracking your food intake, it is likely hard to tell how much protein you are eating.


    Exactly. And the protein from a shake is far inferior to protein from food. There's a Cleveland Clinic article about protein supplements that basically says no one, no matter the fitness level, needs them.

    While I agree that nobody "needs" shakes if your intake from food is sufficient, the bolded statement is just plain false.

    Whey protein is one of the highest quality sources there is, in terms of bioavailability.

    Take your argument up with the Cleveland Clinic, since that is my source for that information.

    found it

    http://my.clevelandclinic.org/sports_health/nutrition/protein_needs.aspx

    and of course this assumes one has the budget to consume all their protein from whole food sources and likes various whole food protein sources, vegetarians for example might have trouble hitting their protein requirements and need a supp
  • rml_16
    rml_16 Posts: 16,414 Member
    Protein shakes are a supplement.

    If you receive the protein you need from other sources, there is no need.

    Without tracking your food intake, it is likely hard to tell how much protein you are eating.

    Exactly. And the protein from a shake is far inferior to protein from food. There's a Cleveland Clinic article about protein supplements that basically says no one, no matter the fitness level, needs them.

    While I agree that nobody "needs" shakes if your intake from food is sufficient, the bolded statement is just plain false.

    Whey protein is one of the highest quality sources there is, in terms of bioavailability.




    Take your argument up with the Cleveland Clinic, since that is my source for that information.

    http://www.nizkor.org/features/fallacies/appeal-to-authority.html

    So the Cleveland Clinic isn't a reliable source or authority on this subject?

    If you say so.
  • rml_16
    rml_16 Posts: 16,414 Member
    Protein shakes are a supplement.

    If you receive the protein you need from other sources, there is no need.

    Without tracking your food intake, it is likely hard to tell how much protein you are eating.


    Exactly. And the protein from a shake is far inferior to protein from food. There's a Cleveland Clinic article about protein supplements that basically says no one, no matter the fitness level, needs them.

    While I agree that nobody "needs" shakes if your intake from food is sufficient, the bolded statement is just plain false.

    Whey protein is one of the highest quality sources there is, in terms of bioavailability.

    Take your argument up with the Cleveland Clinic, since that is my source for that information.

    found it

    http://my.clevelandclinic.org/sports_health/nutrition/protein_needs.aspx

    and of course this assumes one has the budget to consume all their protein from whole food sources and likes various whole food protein sources, vegetarians for example might have trouble hitting their protein requirements and need a supp

    I am a vegetarian. I meet my protein goals and often surpass them. It isn't difficult.
  • RonSwanson66
    RonSwanson66 Posts: 1,150 Member
    Protein shakes are a supplement.

    If you receive the protein you need from other sources, there is no need.

    Without tracking your food intake, it is likely hard to tell how much protein you are eating.


    Exactly. And the protein from a shake is far inferior to protein from food. There's a Cleveland Clinic article about protein supplements that basically says no one, no matter the fitness level, needs them.

    While I agree that nobody "needs" shakes if your intake from food is sufficient, the bolded statement is just plain false.

    Whey protein is one of the highest quality sources there is, in terms of bioavailability.

    Take your argument up with the Cleveland Clinic, since that is my source for that information.

    found it

    http://my.clevelandclinic.org/sports_health/nutrition/protein_needs.aspx

    and of course this assumes one has the budget to consume all their protein from whole food sources and likes various whole food protein sources, vegetarians for example might have trouble hitting their protein requirements and need a supp

    I am a vegetarian. I meet my protein goals and often surpass them. It isn't difficult.


    Not difficult if your protein goals are as low as yours are (56g)

    http://www.myfitnesspal.com/food/diary/rml_16

    For those that actually want to preserve of build muscle, shakes may be helpful.

    As far is your Cleveland Clinic "reference" is concerned, they conflate protein supplements with BCAA''s and regurgitate the myth that protein causes kidney issues.

    Find better references.
  • erickirb
    erickirb Posts: 12,294 Member
    Protein shakes are a supplement.

    If you receive the protein you need from other sources, there is no need.

    Without tracking your food intake, it is likely hard to tell how much protein you are eating.


    Exactly. And the protein from a shake is far inferior to protein from food. There's a Cleveland Clinic article about protein supplements that basically says no one, no matter the fitness level, needs them.

    While I agree that nobody "needs" shakes if your intake from food is sufficient, the bolded statement is just plain false.

    Whey protein is one of the highest quality sources there is, in terms of bioavailability.

    Take your argument up with the Cleveland Clinic, since that is my source for that information.

    found it

    http://my.clevelandclinic.org/sports_health/nutrition/protein_needs.aspx

    and of course this assumes one has the budget to consume all their protein from whole food sources and likes various whole food protein sources, vegetarians for example might have trouble hitting their protein requirements and need a supp

    I am a vegetarian. I meet my protein goals and often surpass them. It isn't difficult.

    yes but your goal is only 15% of total calories. Most people that workout try to get 20-40%. Or 1 gram per lb of lean body mass.
This discussion has been closed.

Categories