Physio for my rehab has got me into a whole new world of gym going and pumping weights to build up muscle after my femur break. Latest is she has suggested a protein shake would be a good thing after a gym session.
There looks to be about a million different options out there, most of them in large tubs so don't want to waste a whole load of money on something that tastes rubbish. What's decent? I'm tempted more by a protein bar than a shake as seems more convenient. Clif Bar & Trek are normally my go to for bike energy bars, both look to have bars with around 10g of protein in them, not as much as a shake but perhaps enough?
Any recommendations?
Latest is she has suggested a protein shake would be a good thing after a gym session.
According to the article linked here, you might as well wait until dinner time and eat a bit more chicken...
https://singletrackworld.com/forum/topic/dont-bother-stretching/
But science has moved on. A 2013 meta-analysis pointed out that evidence suggesting benefits from immediate post-exercise protein consumption was based on a comparison with training after fasting. With more realistic comparisons, immediate post-exercise protein did not boost muscle synthesis and recovery.
Edit: That said, these are pretty cheap in Costco, and don't taste disgusting (maybe a little dry)
https://www.eatnatural.com/products/protein-packed-with-peanuts-and-chocolate/
protein is available in far cheaper and more palatable ways than bars and powders, i favour chocolate milk and 'still fresh' discount pork pies
Clif Builders Bars are quite tasty, 20g protein per bar, all vegan.
Yup, I am of course conscious I could change my diet, which I have done to a certain extent, but given the amount of muscle gain required in my injured leg I am keen to give it as much assistance as I can so if a supplement of sorts helps, fine by me. Also I'm snacking mid morning after gym sessions anyway so if I can switch that for something particularly high in protein, kills 2 birds with one stone..... and given I'm at work at that time, munching on a an extra chicken breast is not the easiest!
Current studies suggest protein consumption timing makes little difference to hypertrophy, all that matters is the total macros per day.
https://www.ebtofficial.com/build-muscle/protein-timing-does-it-matter/
just get basic whey protein powder. Have a look at the calories/protien/carb ratios as they can vary.
myprotein vanilla whey isolate is lovely. i have it mixed with almond milk, then poured on porridge oats, frozen blueberries and rasberries and a chopped banana for brekfast every god damn day 'cause it's so nice
I put some vanilla Precision whey protein (Holland & Barrett £29.99, get a second one for 1p) in my breakfast (oats, another grain, some berries, s/s milk mixed and left in the fridge overnight). Adds a bit of flavour but not overwhelming. Other flavours were a bit much. Vanilla + milk is drinkable, + water pretty much isn't
Decathlon protein bars are filling and edible. Used them (and Lidl orange and cacao protein balls, they were tasty) to stave off hunger on a stop as little as possible drive across Europe and didn't die or succumb to pizza stops in Italy
I tend to use Bulk Powders, chocolate or vanilla, isolate whey.
Chocolate Fudge Frijj. Not sure of the actual benefit but it's tasty after excercise.
i find any flavoured protein too sickly after a few gulps/glasses, so i use unflavoured. just makes milk taste like cream, so its lovely to me, even have it on my cereal. wait for an offer and buy a couple of 5kg bags at once, so its cheap and lasts me a good while.
Readymix off the shelf chocolate shakes for me after refereeing, milk post runs and gym. Mornings I’ll have MyProtein organic whey and mixed up in a smoothie with berries, banana, milk. Anything else and it’s get it through eating well.
I'm sure everyone will say it's not cost effective and a grilled chicken breast is better, but I find SIS protein bars edible, and sometimes pick up bottles of For Goodness Shakes if they are on special offer, just to have something immediately available after a hard/long ride with no immediate chance of "proper" nutrition.
Every time I run the numbers, My Protein unflavoured Whey (5kg bag) comes out cheapest at £ per gram of protein (esp as they always have 30-40% off offers on). Unflavoured is much cheaper than flavoured and approx 5% higher protein content. I can't stand the taste, so just flavour with cordial.
Use whey protein powder in the day with water for fast release/recovery and milk for moderate, as contains casein which is slow release. So casein protein powder in the evening, 1 hour before bed with milk. My protein or bulk powders do deals all the time
Might be an idea using my fitness Pal for a week or so. See if you are consistently missing protein from your diet. The thing with protein shakes is they can be fairly high I calories too, good idea to see how they'd fit in with your targets.
Every time I run the numbers, My Protein unflavoured Whey (5kg bag) comes out cheapest at £ per gram of protein (esp as they always have 30-40% off offers on). Unflavoured is much cheaper than flavoured and approx 5% higher protein content.
exactly my tactics.....
I can’t stand the taste,
what taste? its unflavoured 😉
Huel? Fully balanced meal replacement but also pretty high in protein?
So probably slightly unbalanced due to the high protein.. But no crap in it, all good vitamins and stuff.
I assume it wasn’t an NHS physio who recommend eating shite ?