What protein shakes do you use?

And yes, by consuming extra protein after doing hard (extremely hard) training for a hill climb event last autumn I’d say my leg muscles visibly grew more than previous training without extra protein.
I get it where I can: Peanut butter, eggs, cheese, meat, milk, nuts and shakes.

Got to be smashing yourself silly to make it worthwhile though.

I’m not disputing they are better than real food but to say “As a nutritionist I can confirm that people using supplements may as well pour their money down the toilet.” is a bit misleading.
And I also find a readily available protein source after heavy training reduces DOMS in my experience.

So a simple protein and milk mix is good quick-fix for post-ride and a good meal that evening is always needed.
I quite like the sugar content of a bit of Nesquik in it if I get in properly tired, but w/o that it’s not much at all. The only sachet of branded recovery powder I have here is 14g sugar per 65g sachet (50% of the carbs in it is sugar), that does seem a high % compared to the protein powder I have that is less than 0.5%.

I’m getting much more definition to my body since I upped my protein intake. I just find it really hard to get the 80-100g (as suggested by MFP) without shakes a lot of the time.

I use The Protein Works for whey, or Good Hemp Nutrition for my hemp protein shake. I prefer hemp to whey but the g of protein is much less.

200g seems like a shed load to want to take though, unless you are vegan?

Protein shakes do work, esp if you have a big training load or don’t eat meat.

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 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. Certainly not an indicator that you need more protein.

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

it was really horrible

Frij shakes for me!

Yes you can, weight training for example.

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

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?

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.
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. You get stronger by stressing the muscles, causing damage that is then rebuilt. So I associate that feeling of tiredness or hurt legs with the need for protein and recovery as part of the process, not just a post-ride shake but a higher or just good quality protein intake the days after as recovery takes a few days.

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.

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.

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.

Big fan of a next-day spin to help loosen up, 30 mins easy on the turbo if I can. Didn’t mean all that before as thinking it was a sign of a lack of protein, more a sign that you’ve worked hard enough to be justified putting some in asap post ride and being aware of what your body needs next day or 2. Both help me feel recovered and I expect they help in different areas.

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.