I have protein powder questions – please help

Yes, yes, I know real food is better.

I don’t eat each much in the way of processed food, and very little ultra processed food. But as I’m training quite hard and time poor, a little protein supplementation would be helpful to head-off ill-advised fridge raids.

With that out the way, can I please seek the Hivemind’s guidance on:

1. Where do protein powders sit on the continuum of real food to ultra processed food?
2. Can you recommend a “clean” or high quality powder?
3. I would go for vegan powder as I am diary allergic – but vegan powders seem nasty with chemicals. Is there a whey derivative which is less likely to upset someone who gets congested sinus when having dairy and exercising?

Its processed crap which is not needed.  Most westerners eat far too much protein.

I would suggest eating a tin of fish instead, something like mackerel, either in spring water or oil, whatever you prefer. It’s a cheap and easily accessed grade a protein

My evidence for this is a powerlifting friend who eats about 6 tins a day , and myself who as a builder eats a tin every day at work for lunch. Never get tired.

100% evidence based information, as you would expect on here

I’m not a dietician

Edit as an aside do you keep a calorie diary? Highly recommended. It’s possible that you simply aren’t eating enough

100% evidence based information, as you would expect on here

🙂

Its processed crap which is not needed. Most westerners eat far too much protein.

This. But if you genuinely can’t get hold of a tin of tuna or knock up some beans on toast, it’s better than an ill advised fridge raid.

Definitely ultra processed, but if you’re training hard, building muscle, or trying not to lose muscle on a diet it’s worth prioritising it as per sport science recommendations, which are much more than the daily recommendations for your average sedentary person.  1.2 to 2.0 grams per kilogram of body weight (0.5 to 0.9 grams per pound of bodyweight)is the recommended amount for sports performance.

It’s enough that you do actually have to make an effort to track it to get enough in.

If you want ‘clean’ complete proteins then you’re looking at fish, chicken, beef , eggs, dairy. For vegan stuff you need to combine different plant sources to get them all.

Pro-tip on the tinned mackerel front – Lidl do a flipping delicious spicy tomato based one, which you obviously drain most of away – but is not using oil like other supermarket variants of spicy tomato mackerel.

Yes it’s got a bit of sugar and salt in, but if you’re at the point of eating mackerel as a treat then I take it that’s okay.

Or you can eat vegan powder, which unfortunately sounds like a cremated millennial.

As usual, username checks out

I’m with TJ, it just isn’t necessary. Lots of things you don’t realise have protein in like rice, beans and bread and you probably already eat enough meat to meet your requirements.

If you weren’t already getting enough protein you would know.

As airvent above.

Id recommend getting a liz cook wall chart which shows you in a nice Teletubby style what is in all the various foods in terms of minerals, vitamins , protein. It’s very interesting, who’d have thought how much awesome stuff is in green leafy veg?

Most westerners eat far too much protein.

I’d have been disappointed if this wasn’t the first response.

And not true. And certainly not in my case.

For the curious, a type day of food would be:

A smoothie with banana, blueberries, spinach and cocoa powder, accompanied by a lean pork steak for brekkie.

Oatcakes with PB and J as a snack.

Tin of fish (makerel, salmon or sardines) with an avocado and dark berry fruit salad.

Chicken or steak with huge salad for dinner.

Circa 2400 calories per day.

Oh God

I try to eat well most of the time whilst training but do find that a shake will help you all a bit of extra protein.

I can’t stomach the whey or egg protein shakes, they have consequences that shouldn’t be discussed in public. I’ve tried a lot of the vegan ones and most taste awful, the only one I actually enjoy is the MyProtein Vegan white chocolate and raspberry, it tastes similar to raspberry ripple ice cream but not as sweet. It’s got a good blend of different veg proteins in it as well.

Here is the answer to your protein question: high protein consumption is just a current food fad.

“Most westerners eat far too much”  – “not true”

Well, Professor Stephen Gardner at Stanford think we try to eat too much protein – and as he’s spent the last 20years researching the health effects of different parts of the diet, I’d be inclined to listen to his view.

You can listen to him on:

https://zoe.com/learn/podcast-should-i-eat-more-protein.amp

If you absolutely need it then just get the cheapest bog-standard, unflavoured, unsweetened “raw” whey powder.

I do have a bag at home because its just so convenient to bash a scoop in the blender with some milk, a banana, milk and some oat flour to drink as an after-ride recover shake when I’ve been putting in the miles. Much more palatable than trying to force down a tin of mackerel.

I think TJagain may be right but I still consume Whey Protein powder.

I find the act of making and drinking the occasional Protein Shake reminds me to prioritise protein and makes me feel like I AM doing what I can to stave off age related muscle loss while helping me to recover post exercise (maybe).

Either way there are plenty of studies that show it does no harm – so I use it :good:

Eggs are protein, eats the eggs. Tinned Mackerel :vomit:

Just to add some balance to the thread.

Is it “ultraprocessed” – yes, about the same level as cheese or coffee, and only a psychopath would try and talk anyone out of eating cheese or drinking coffee.

Is it bad for you because of that – no, not in any reasonable quantity barring your allergy

I’m vegetarian so things wit the word “protein”  on the packet make up a fair chunk of my diet to offset that, including protein powder.

If you can stomach some dairy then whey is “complete” protein, which means that gram for gram it’s more useful to your body as it’s in the right ratios.  Vegetables have protein in them, but in the wrong amounts 30g of protein from  rice and beans is only about 85% as effective as 30g from meat and dairy.  If going vegan, go for a blended protein with soy/pea/rice etc rather than one that’s just a single source.  There are two options with Whey, the bog standard whey which is about 80-85% proteins, and “isolate” which is more protein and less “other”.  Less “other” means less Lactose, which might be enough for you.  Otherwise the vegan stuff is fine, just be aware it’s about  10 years behind the R&D curve and some brands taste absolutely vile as a result. Do not get the cheapest unknown vegan proteins!

“nasty chemicals” most will contain anti-caking agents, some sort of emulsifier, surfactants and thickeners to make them feel “milky” rather than “watery”, sweeteners and flavors.  It’s no worse than a glass of squash (in fact you can get “clear” protein powders now if you wan to avoid the milkshake sort”.

 But as I’m training quite hard and time poor, a little protein supplementation would be helpful to head-off ill-advised fridge raids.

Do you need it …….. that’s more nuanced.

There’s fek all energy in it, a few calories but it won’t give you a boost like carbs will.  It won’t even fill you up, the whole point is to get through your stomach quickly.  Muscle synthesis only happens when there’s an excess of protein, which means when you’ve had a rapidly absorbed meal of it.  Little and often or slow release aren’t as effective.  If you want to feel full, the MyProtein meal replacement shakes are the thickest, add some extra psyllium husk or other fiber supplement. But be aware they contain more calories than just protein (great post-gym though if you need to get through an hour or two until dinner).

In general: Are you training to build muscle? If yes then crack on, if no then why not? Lift heavy stuff a few times a week, take protein and creatine, become Lord Swoledermort / Quadzilla / Traptimus Prime / Glandalf the Whey.

Do also seriously consider creatine. It’s by far the most researched supplement, has few/no downsides in healthy people at the normal dose, and a myriad of proven benefits.

Recomendations:

The MyProtein vegan is pretty good. The Applied Nutrition vegan is a nicer consistency (much thicker and smoother) but the flavors are weaker.

Some of the Tribe stuff is ok, vegan, gluten and dairy free so ticks those boxes for you + they claim to be less chemically/v.natural so hopefully some truth in that.  Of course all food is chemicals at the end of the day.  I think the key with any protein powders is to have them as cold as possible especially if not having with milk so keep a bottle of water or a pre-shaken one in the fridge.

There are very frequent 30-45% off offers on Tribe either directly on their mailing list or via various cashback / work perkbox type sites so keep a look out for that if you do want to try it.

Quite a few nutrition suppliers on the Singletrack discounts page as well – e.g. Veloforte