How do you use protein powder?

[channlluv]

My mom bought me some really yummy chocolate whey protein powder, and I just picked up some vanilla whey powder at the local health food store, along with some Hemp protein powder. What I'm wondering is, how do I use this stuff to the best benefit?

Do you drink a protein shake after a long workout. I'm thinking of that 50-mile ride -- someone chided me (and rightly so) about rewarding myself with frozen yogurt to make up for the calorie deprivation. I'm trying to come up with smarter choices. Is a chocolate protein shake a viable option?

What about putting it in a fruit smoothie for breakfast?

The instructions on the one my mom bought say to bulk up, mix it in milk, so I'm for sure going to avoid that. No more bulk needed here, thanks.

I'm looking for weight loss and muscle toning. What do you all suggest?

Roxy

[Jones]

I sometimes put protein powder on my oatmeal if that is all I am having for breakfast. You can also add it to pancake/waffle mix, smoothies, yogurt etc. I think for the calories in protein powder I would rather eat and I like eggs, fish, chicken, an occasional steak, beans and a good post ride pbandj so I think for the most part I get enough protein without the powder.
I hope this helps.

[channlluv]

Yes, it does, thanks.

Roxy

[ny biker]

I don't use protein powder for anything.

The bulk they're talking about is muscle, but you don't have enough testosterone to really have to worry about that.

[GLC1968]

If your protein powder mentioned 'bulking' make damn certain that it is only protein and not a 'meal replacement'. Mixing up the two could easily result in way too many calories and weight gain!

For pure whey protein powder, I use it mostly for smoothies. My favorite is milk, frozen strawberries and a scoop of my vanilla powder. Blend and drink! It can also be mixed into low fat pudding for a more 'balanced' sweet treat or baked into pancakes or muffins. Bear in mind that cooking whey protein can seriously mess with it's texture, so experimenting helps. Soy powders heat better, but I don't like them as well.

When I was heavy into weight training, my favorite post-gym 'meal' was the strawberry smoothie I mentioned above. When I ran out for a week, I could feel the difference in my body's ability to recover without it. And this was all while I was leaning out...not bulking.

Just make sure to keep track of what goes into your smoothie and then how much of it you drink. It's super easy to over-drink your calories...particularly when you start using the really yummy things like bananas and mango! ;)

[Veronica]

I don't do protein powders either. I prefer to get my protein from a plate of meat or fish. :D

I also don't eat very much fruit. It's a lot of simple sugars and doesn't really satisfy me. I had been doing fruit smoothies last year and wondered why I couldn't drop below 155 lbs. Really cutting out most sugars has really helped me to get leaner.

Veronica

[Becky]

I will ocassionally make smoothies with it. Most of the time, I add it to my morning oatmeal to help keep me full longer. I also use it in my homemade energy bar recipe.

[MillieNZ]

Can't help with the protein powder, but was thinking what a pretty face you have in your profile picture ! :D

[nscrbug]

I'll have a protein shake, maybe once or twice a week as a post-workout recovery drink. I use whatever is cheap...usually EAS or Optimum Nutrition (either vanilla or chocolate), both of which I can find at my local grocery store. I mix 8oz of skim milk (lactose-free), 1 scoop of the protein powder, a handful of fresh or frozen berries, and 3-4 ice cubes. I blend that up into a nice, thick shake-like drink. It's yummy and very satisfying.

[OakLeaf]

I'll drink protein shakes when I need to slam some protein quick, i.e. after a hard weight session or a run over 10 miles. Hemp or rice protein powder, hemp or rice milk, fresh fruit, possibly a little bit of honey depending on the fruit.

I need a bit of protein during, not after, longer (over 60 miles) rides. I'm not sure how well those protein powders would do over hours in a water bottle. I don't like to take in too much unfermented soy, but I did get some Perpetuem as the path of least resistance for this weekend's tough 215 miles, and did really well with it. On an unsupported ride, when I make a point of stopping in towns for my breaks, then I have a choice of what to eat, and can buy real food (I do best with tuna salad sandwiches). Most supported rides just don't furnish enough protein for me - I think it's because I don't inundate myself with protein on ordinary days as most Americans are reputed to do (although honestly I don't know whether other people really eat the way the newspapers say they do, I only know what I eat, and how hard it is for me to even get a minimal 50-60 g of protein from real food).

[Susan Otcenas]

I would like to second the recommendation that someone made to you in another thread. Please pick up and read Nancy Clark's sports nutrition book.

ALL of what your body needs pre-, and post-workout (and much of what you need *during* a workout) can be obtained from real food. And for alot less money than powders, mixes and bars.

I'm not saying that these things don't occasionally have their place (and I'm a huge fan of Gu Roctane while running for it's ease of use and digestion) but generally speaking, she believes, and I concur, that you should get your nutrition from real food.

[channlluv]

Thanks for all the advice. I went to Amazon and she has several nutrition books there, in addition to the one recommended.

DH went to see Chris Carmichael speak at the local tri club last night and got his book on training, too, which includes a chapter on nutrition.

I'm putting all of this information together in my nutrition plan, just trying to figure out what I can do with what I already have, you know?

The iPhone app is really handy. It's easier than taking notes by hand and trying to track all the math from day to day. I've lost four pounds since I started on it, but what it's really showing me is the percentages of protein (low, which is why I'm wondering about the protein powder), carbs, and sodium (high, so I have to be careful of prepared or seasoned foods).

It's the journey, right?

Roxy

[OakLeaf]

percentages of protein (low)

I wouldn't worry about the percentage of protein if you're getting enough total - 1 g per kg body weight to "maintain," up to twice that if you're doing strength training with very heavy weights, somewhere in between for most athletes. As GLC mentioned, your body will tell you, with fatigue and muscle soreness, if you're not replacing enough protein after a hard session in the gym.

If you're getting enough protein but still have a calorie deficiency... first thing I'd say is try less protein dense foods, like getting more of your protein from vegetables (which are actually very high in protein as a percentage of total calories, just also high in water and indigestible fiber); but also add in some more healthy fats.

Fats like nuts, avocados, olives/olive oil, etc., are really critical for weight loss, both in terms of your body's being able to burn fat, and also for satiety. Just a little anecdote - my DH lost 12 lbs over the summer making no other change besides snacking on pistachios. Plus, too much protein burned for calories can cause problems (acidification, ketosis, inflammation).

JMO...

[roadie gal]

After a strenuous workout my stomach can't handle solid food. That's when I use the protein powder. I'll put 15 - 20 gms of protein into some juice and water for my recovery drink. I find that it helps a lot with my recovery and actually blunts my appetite so I don't go crazy on my post workout meal.

[channlluv]

I don't do protein powders either. I prefer to get my protein from a plate of meat or fish. :D

I also don't eat very much fruit. It's a lot of simple sugars and doesn't really satisfy me. I had been doing fruit smoothies last year and wondered why I couldn't drop below 155 lbs. Really cutting out most sugars has really helped me to get leaner.

Veronica

What do you eat instead of sugars? I've been thinking about what you said in the calorie deprivation thread, about cutting out the sugars, but I really like fruit. I eat a lot of whole fruit. At least two pieces per day. Sometimes I'll make a smoothie with a base of 100% concord grape juice instead of milk, blueberries, raspberries, and spinach, but I haven't had that in a while.

I never did a calorie count of it, but what GLC said about drinking my calories - and thanks for mentioning that, GLC - really made me wonder. DD and I get a Jamba Juice every now and then as her after school snack on the way to martial arts, and it's a regular Friday treat because they do a fundraiser for her school every Friday at pickup. I get the 2 oz. Mango-a-go-go, which is about 150 calories.

Thank you, everyone else, for the additional comments and opinions. I really do appreciate all the input.

Roxy

[shootingstar]

What do you eat instead of sugars? I've been thinking about what you said in the calorie deprivation thread, about cutting out the sugars, but I really like fruit. I eat a lot of whole fruit. At least two pieces per day. Sometimes I'll make a smoothie with a base of 100% concord grape juice instead of milk, blueberries, raspberries, and spinach, but I haven't had that in a while.

I never did a calorie count of it, but what GLC said about drinking my calories - and thanks for mentioning that, GLC - really made me wonder. DD and I get a Jamba Juice every now and then as her after school snack on the way to martial arts, and it's a regular Friday treat because they do a fundraiser for her school every Friday at pickup. I get the 2 oz. Mango-a-go-go, which is about 150 calories.

Thank you, everyone else, for the additional comments and opinions. I really do appreciate all the input.

Roxy

You can't go wrong with a variety of fresh fruit daily (plus veggies)...any registered dietician would approve. I have to be careful of my purchased dessert thing..and for me, fruit is the way for me. It's not the natural sugar, but the fibre and other natural occurring nutrients that they offer over drinking too much natural fruit juice.


Even whatever is natural and whole, in moderation daily.

Good thing that you enjoy natural whole fruit. :)

[GLC1968]

What do you eat instead of sugars? I've been thinking about what you said in the calorie deprivation thread, about cutting out the sugars, but I really like fruit. I eat a lot of whole fruit. At least two pieces per day. Sometimes I'll make a smoothie with a base of 100% concord grape juice instead of milk, blueberries, raspberries, and spinach, but I haven't had that in a while.

I never did a calorie count of it, but what GLC said about drinking my calories - and thanks for mentioning that, GLC - really made me wonder. DD and I get a Jamba Juice every now and then as her after school snack on the way to martial arts, and it's a regular Friday treat because they do a fundraiser for her school every Friday at pickup. I get the 2 oz. Mango-a-go-go, which is about 150 calories.

Thank you, everyone else, for the additional comments and opinions. I really do appreciate all the input.

Roxy

It really depends on the fruit. Strawberries are low in sugar - grapes or pineapple is high. And it's always better to eat a whole orange than to drink just the juice as the fiber you get from eating the fruit slows the sugar reaction in your body. For me, eating most fruit on it's own is like eating a piece of white bread - I'm hungry too quickly! When I eat fruit, I try and pair it with something a little more substantial (like eggs or nuts or something). It keeps me satisfied for WAY longer that way.

If you are using fruit as your fuel during a workout, the sugar reaction matters much less because by that point, your body already needs the immediate sugar and there is no danger of it causing an insulin surge. That's why something like bananas (if you can keep them from getting mushed and can stomach them) are good on-bike fuel. They are easy to digest and full of natural sugar.

[Veronica]

Breakfast - cereal with 15 blueberries
Morning Snacks - almonds and dried cranberries, an almond bar
Lunch - Turkey and cheese sandwich on whole grain bread, a small yogurt
PM Snack - 1/2 apple with PB
Dinner - steak, fish or chicken and veggies

Water throughout the day.

I do eat some fruits, just very carefully measured amounts. A fruit smoothie can have a few hundred calories.

Veronica

[channlluv]

Oh, thank goodness. I really didn't want to give up nectarines.

Roxy

[ny biker]

Oh, thank goodness. I really didn't want to give up nectarines.

Roxy

Perhaps this will help.

http://www.fda.gov/Food/LabelingNutrition/FoodLabelingGuidanceRegulatoryInformation/InformationforRestaurantsRetailEstablishments/ucm063367.htm

I suspect the issue with smoothies is often due to the non-fruit ingredients rather than the actual fruit.

[GLC1968]

I suspect the issue with smoothies is often due to the non-fruit ingredients rather than the actual fruit.

I agree.

For example: subbing grape juice for milk gives you more sugar, higher calories and reduced protein so unless you are lactose intolerant (or you hate milk), it's probably not the best way of doing it. :)

[ny biker]

I guess also it could be an instead-of vs. in-addition-to thing. When I have a smoothie, it's usually part of the meal for me, rather than a treat or a dessert. Because I have it instead of, say, a half sandwich, it's part of my daily calorie budget, not in addition to the calories I would normally ingest.

[tribogota]

I eat 24g twice a day of lactose free whey protein every morning (vanilla flavor). I have gone through many many stages of how to eat it.
First: In tupperware mixer (night before) I mix it with fat free lactose free milk, in the morning it is all appropriately dissolved, pour on cereal, if I have at least 30 mins before swimming.
Second: When swimming first thing, previous night mixture, heat for 1 minute in microwave, and add to 1 mug coffee.
Third: Mixed into my bicycle water bottle with calorie gel for long rides, not the tastiest, but have gotten used to it and only gel is not enough since I am hypoglycemic.
Fourth: After swimming cook oatmeal, THEN add whey powder and mix up, yummy.
Fifth: On Saturdays after 50 mile bike, add two scoops to pancake batter, eat with 2 eggs, and flavored yogurt on pancakes INSTEAD of maple syrup, less sugar. (lemon yogurt especially delish on waffles)
Sixth: Endless variations on smoothies with plain yogurt, usually in the afternoon.
In races, I actually mix the whole 24 in the water bottle with power gel, sometimes though, well, it doesn't go down very well.

[cylegoddess]

'I'll drink protein shakes when I need to slam some protein quick, i.e. after a hard weight session or a run over 10 miles. ..I need a bit of protein during, not after, longer (over 60 miles) rides. '

Your right! Its recommended after working out ( esp with weights, so big gears count or hills) to keep muscle working and in good repair. In long ride you might need protein, as your body will use it after a certain point. ( Very prolonged activity, as much as18% of total energy requirement.I think that would mean, 3- 6 hour rides. Usually make only about 5% of energy needed.

I dont eat meat or grain or soy, so I drink it all day long( 3 or so). Its winter so I have it hot( dissolved in cold water, then add some hot), in muffins( the best way!), mixed with eggs and berrys made into a pancake type thing( with sweetner).
I use Stevia for sweetening( no calories , natural and good for you , apple juice or honey.
I even ( sadly) have some artificial choc flavor( alas allergic to choc) to put in it.

[OakLeaf]

I dont eat meat or grain or soy

So is it hemp or rice protein you like - or both, or something else? Which feels best to you?

[Veronica]

I suspect the issue with smoothies is often due to the non-fruit ingredients rather than the actual fruit.


Nope for me it's the fruit. Fruit carbs are almost all simple sugars. There is no staying power with fruit and it doesn't satisfy me at all.

Veronica