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.

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 !

[channlluv]

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

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

[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.