[Closed] What protein shakes do you use?

I make my own, only use shakes if I am away from home and doin something particularly long and hard.

250ml of almond milk (unsweetened)or hazelnut or soya but occasionally use ordinary milk
A little ovaltine 'lite' and camp coffee (should get rid of these really)
honey
teaspoon of chia seeds
banana or blueberries
and I add a scoop of All-Sports basic protein powder

And blend.

I did read that a 50 year old absorbs protein at 50% of the rate of a 20 year old so feel I need a bit more than average (I am 55 and ride 10-12,000km per year). Also read that we can only absorb ~25gms per hour

Interesting read, especially johnnym's comments regarding supplements, to which I would subscribe.

Ive never taken or consumed a manufactured or powder protein shake or concentrate and TBH when does one know if additional protein is required? Earlier, someone mentioned if the muscles are hurting after exercise. Is this an indicator?

I do like the above recipe of almond milk, honey, banana, chia seeds - all natural with no processed sugars etc, but as I asked earlier, at what point do I start introducing this smoothie/shake as a protein booster. How will I know if my protein levels need boosting?

Thanks in advance

Earlier, someone mentioned if the muscles are hurting after exercise. Is this an indicator?

I would guess that most people who use them do so either because a) it seems like a good idea or b) they've done a little bit of research online about how much protein they "should" be getting and worked out they're not getting enough from their regular diet.

It's a tricky one for sure. Could be snake oil, although I "feel" like I recover better with more protein. I agree that you could easily get more protein from your diet but a) I can't be bothered and b) that would be pretty expensive.

http://www.bulkpowders.co.uk/shop-by-category/protein-supplements/whey-protein/pure-whey-isolate-90.html

But I'm not using it for cycling related training.

I don't think so, it's not a sensation I'm familiar with, unless I've got the flu or something. I guess he could be talking about DOMS, but that is just where the muscles are unused to the work, if you exercise regularly you don't get it

Yes you can, weight training for example.

I just got one of these as a freebie on the way to work

[img] [/img]

it was really horrible

Frij shakes for me!

Yes you can, weight training for example.

Thanks for your input zilog. I'll do some internet research, although given my current lack of knowledge/information on my existing protein level/balance and whether upping my protein intake would benefit me, feels like a shaky starting point.

Would it be worthwhile seeking a Nutrionalist or Naturopath to establish where I'm at and then identifying possible requirements that could help me attain or maintain appropriate levels/balance?

Thanks

if you are getting DOMS from weight training it's because your workout lacks consistency not because you need more protein.

Are you trying to say your legs don't hurt the day (or 2nd day) after a hard ride or gym session?

[img] http://t1.gstatic.com/images?q=tbn:ANd9GcQwXIZSvF6fX9YkLB5FDRPutHlFRZGroz6zrkyO85CjA9MBRTlT6KqMsHQx [/img]

if you are getting DOMS from weight training it's because your workout lacks consistency not because you need more protein.

I wasn't making the link between DOMS and protein intake, if by consistency you mean using the same weight and exercises all the time, then yes you are less likely to get DOMs over time, however if you regularly up your weights and use different exercises to target muscle groups then this is good inconsistency* and will more likely develop DOMS.

*If muscle bulk is your goal

The rise of the protein drinks for ordinary people - http://www.bbc.co.uk/news/magazine-22753620

Earlier, someone mentioned if the muscles are hurting after exercise. Is this an indicator?

I don't think so, it's not a sensation I'm familiar with, unless I've got the flu or something. I guess he could be talking about DOMS, but that is just where the muscles are unused to the work, if you exercise regularly you don't get it.

As a former gym instructor / monkey / guinea pig (delete as you see fit) I've found so much of supplement usage is psychological - If you think its making you bigger / faster then you'll work out harder as a result. So much of training and performance is in your head, if you have the money to spend on what is effectively a training aid then do it, there are more cost effective ways of getting stronger, but you've still got to put the work in...

MyProtein here as well.

Can't say I'm able to analyse exactly what I've achieved as a result though, other than filling myself through low-carb/high-protein intake.

Actually, the one that has changed is that fact I now eat about 50-75% of what I used to when out on a riding/run. Which is a right result for me.

myprotein - mint choc.

great as pre-ride drink
keeps better than milk (amongst a host of other reasons)

A healthy mixed diet...

Leaving aside the typical STW response to questions that weren't asked... 🙄

Just started using myprotein after years of Torq and SIS stuff. I like being able to buy the base ingredients and to mix them specifically for what I need. Works out a lot cheaper too.

What I meant is DOMS (had to look that up) as well as that post-ride muscle fatigue. Doesn't matter how much you ride or train, a tough day leaves you feeling that way right? Sometimes you have to push harder than your usual level, or for longer.

great as pre-ride drink

Why would you take a protein shake before a ride 😕

Why would you take a protein shake before a ride

On longer rides I find this helps me not feel massively hungry. Though I think it's more down to not being able to schedule in eating some proper food at the right time ahead of the ride.

it staves off hunger
pure convenience - its not why i bought it in the first place, but its how i ended up using it most often. Its hardly crucial, but given the choice, i would throw a pint down my neck before heading out.

its between a snack and a meal, in that I dont get the post sugar crash from a snack nor the bloated full heavy feeling from a full meal

I don't think that's an indication of lack of protein though, probably a proper warm down/stretch/foam rollering followed by an easy spin the next day is more useful.

And if nature knew best, why would we drink the milk of another species?

not at the start of our lives we don't - plus can you remember what breast milk tastes like - yuck.

Leaving aside the typical STW response to questions that weren't asked...

the OP asked where people got their protein from and a healthy diet provides all the protein people need. The body can make all but 9 amino acids required and eating a good diet will provide all the protein you need. too much protein will cause weight gain, impaired liver and brain function.

too much protein will cause weight gain, impaired liver and brain function.

Reference please (for impaired liver and brain function.)

reference: 25% of the above thread?

Chocolate milk (Nesquik or similar) works for me as a recovery drink. I use it after harder sessions on the bike and it seems to do the trick.

Haven't seen any good quality studies that would lead me to part with the extra cash that the supplements cost.

Also I like having the excuse to drink loads of chocolate milk despite being a grown man.

Peanut Butter.

Reference please (for impaired liver and brain function

when proteins are broken down ammonia is released. this is normally made safe by the liver. too much protein = too much ammonia = impaired liver function = impaired brain function. technical term is Hepatic encephalopathy.

People like to use supplements because it feels like an easy way to get better without having to work harder. And in this instance they usually taste nice so it's a good excuse.

Usually the supplements are based on some good science but then take to the extreme - eg it's been shown that protein can help recovery, even from aerobic exercises, but then people take that to mean they need a protein shake which has way more protein (and calories) than necessary.

http://www.bbc.co.uk/news/health-18863293

But the Oxford research team and the British Medical Journal said the science does not back up that claim.

Dr Heneghan said: "The evidence does not stack up and the quality of the evidence does not allow us to say these do improve in performance or recovery and should be used as a product widely."

Nutrition expert Professor Mike Lean of the University of Glasgow described what little evidence there is that certain amino acids, which form part of proteins, may improve muscle strength as "absolutely fringe evidence and I think that that is almost totally irrelevant, even at the top level of athletics".

Prof Lean said the market for supplements is "yet another fashion accessory for exercise… and a rather expensive way of getting a bit of milk."

FWIW, anecdotally, I'm convinced that protein drinks and the industrial volumes they seem to be drunk in by many people at gyms are why there are so many very bulky/muscly but chubby looking people at them.

its the same as isotonic drinks - no better than water

Must admit if I drank a pint of full fat milk after a long summer ride I'm good as gold the next day. If I don't I'm spent.

when proteins are broken down ammonia is released. this is normally made safe by the liver. too much protein = too much ammonia = impaired liver function = impaired brain function. technical term is Hepatic encephalopathy.

That's not a reference. I was expecting a peer reviewed paper looking at people taking protein supplements showing that in the typical quantities taken, by gym users, they are suffering actual harm.

Too much of anything is bad for you including exercise...

If you want a peer reviewed paper then go trawl pubmed yourself. you'll also get hard stools with too much protein. too much protein is too much protein wither you are a lazy arse like me or a body builder. For the vast majority of us protein shakes are not required

showing that in the typical quantities taken, by gym users, they are suffering actual harm.

I agree, I reckon that's unlikely. More likely they're just making themselves fat. And having hard poos 🙂

too much protein is too much protein

If there is an award for meaningless statements then you've just won it!

If you're going to go around posting on a Protein supplement thread that people are risking liver and / or brain damage as a result, you really ought to have something to back it up other than if you take an unspecified, but probably huge, amount, you may or may not do some harm.

I also don't get the 'making themselves fat' bit either. AIUI your body can't convert protein to fat but can metabolise protein as a source of fuel, but generally only once depleting carbohydrates. So I'm not sure how it's going to make you fat if you're just taking whey protein in water as excess protein is likely to be excreted unused. I recall you can only absorb so much (30g IIRC) in one meal.

people take that to mean they need a protein shake which has way more protein (and calories) than necessary.

A standard myprotein shake has about 20g protein and around 100 calories if made up with water. Hardly overkill is it? Just useful if you havent met your daily protein requirements and haven't got any meat or fish in. Or as others have said a quick breakfast that fills you up more than something carby.

Actually I think you will find that a whey isolate is 1 of the best things to drink after an intense weights session as it's absorbed pretty much straight away in to the 2hour anabolic window & then stock up on carbs & whole food proteins when you get home.

Milk & chocolate milk have also been proven to add muscle mass.

Protein shakes do have there place so they aren't a waste of time/money if your training 4 5 or 6 days a week.They are there to keep your protein intake up if you can't make a meal or straight after training.

If there is an award for meaningless statements then you've just won it!

fail to see how. your comment about an atypical gym user taking protein supplements is pointless. I a lazy bum requires a certain amount of protein a day around 0.8g per Kg (I think) which would be too little for someone trying to build muscle mass in a gym. If you take in more than you need then it will have an effect wither you are me or a body builder. Hence my too much is too much comment. I'll know in future to explain everything to its fullest with references to peer reviewed articles so you don't come back with these replies.

If you're going to go around posting on a Protein supplement thread that people are risking liver and / or brain damage as a result, you really ought to have something to back it up other than if you take an unspecified, but probably huge, amount, you may or may not do some harm

who said brain damage? I wrote impairment which is not the same by a long shot.

AIUI your body can't convert protein to fat

we do, its done in the liver

Just useful if you havent met your daily protein requirements

How many people in reality is that? In the western world, very few.

Protein shakes do have there place so they aren't a waste of time/money if your training 4 5 or 6 days a week.They are there to keep your protein intake up if you can't make a meal or straight after training.

No doubt they have a place (as I said above) but probably not for muscle growth - more for the recovery aspect and only in the pretty small quantities actually required.

For a sedentary person requires 0.75g protein per kg bw daily

Endurance training most studies recommend 1.2-1.4 g per kg bw daily.

I take between 180-200g protein daily..

To much protein does make you fat if you kick the arse out of it just like to much sat fat will pile up on you.

I'm also a nutritionist & I stick with the fact that shakes apart from casein (before bed) serve a purpose.

I have 26g whey isolate soon as I wake up mixed with oats & a spoon full of PB with water in my shaker to keep me full untill breakfast

It depends on the body weight of the person ,If you take more than you need it's a waste.If your training hard a whey isolate is there for the task of getting it into you sharpish when your done

Recovery then?

I'm also a nutritionist

Is that like a dietician only not trained, registered or respected? 😉

Harsh!