Protein Powder Supplements

[Yasmin]

I got such impressive feed-back about creatin, I'm now going to enquire about protein supplements. Do any of you use them for muscle repair/strength? I know that body builders use them but am unsure how they'd go for cyclists. I would really love to increase my strength & muscle bulk without using anything too weird. Would love to hear from anyone with experience in this area. Cheers, Yas.

[Lise]

I got such impressive feed-back about creatin, I'm now going to enquire about protein supplements. Do any of you use them for muscle repair/strength? I know that body builders use them but am unsure how they'd go for cyclists. I would really love to increase my strength & muscle bulk without using anything too weird. Would love to hear from anyone with experience in this area. Cheers, Yas.

Hi, Yas, I'm not a big-time athlete, but I did start using EnduroxR4 this year after runs and long rides. It's a carb (sugar) and protein powder mix. If I do it full-strength, I can't choke back more than a few mouthfuls (too sweet), but if I do it 1/2 strength, I can drink a glass. I had heard from a few people that the mix of protein and carb right after exercise (within 30 min) is important. Others just mix OJ and soy protein powder. My main concern is avoiding muscle damage.

I find it very difficult to eat food right after exercise (and that's the only time in my life I find it difficult to eat! ). So I drink this stuff, wait awhile, and eat a meal. I often drink another product by the same company, Accelerade, before I go for a run, or during a long bike ride. I alternate it with water when riding. That's my 2 cents. BTW, it's COLD here in Chicago! Enjoy your summer! Lise

[caligurl]

i was drinking a protein shake for a few weeks when i was doing a specific workout/weight rotation.... however it added a lot of calories that i would have to find a place to cut back elsewhere.. so i stopped drinking them.... i don't know that i would have ever considered protein supplements if i were just a cyclist and not into working out/weight lifting...

my husband still uses them... and also uses endurox after hard rides... (and we just bought him creotin... but he has more calories available during the day than i do!

[Yasmin]

Thanks girls, I'm taking what you've said on-board.

[cusepack]

Yasmin -

Great topic, btw!! I use, and have used for many years, protein powders as a supplement to my nutritional/training program. Presently, I'm drinking Optimum Nutrition 100% Whey Gold Standard. It comes in many flavors, mixes easily with water and the price is great - less than $15.00 for a 2 lb. container, and, it contains 24 grams of protein, 1 gram of fat & 3 grams of carbs. Normally, I drink it after a ride to replenish bcaa's and recover from any muscle damage that occurred during riding. For me, my body responds better to a higher protein to carb ratio, and I don't seem to get many insulin dips as is sometimes a problem with carbs. I eat 5-6 small meals a day, and many nights will have a protein shake about an hour before bedtime - have to make sure muscles are getting the most out of those resting hours!!!

I've done much research on protein supplementation and have worked with a former female pro bodybuilder (she's now a personal trainer), so I don't take supplements with a grain of salt. They're just that, a supplement and when used properly can really increase your strength & endurance.

Just my two cents

Kathryn

[traveller_62]

Hey Yasmin,

I'm in the strength building phase of my training cycle. So I'm back in the gym pushing heavy weights for a couple of months. Because I'm really really pushing myself right now and my muscles are sore I add extra protein to my diet. Right after my workouts I take on a small amount of carbos to replenish glycogen stores in my muscles and liver. For the next meal I add a bit more protein to help the muscles heal and get stronger...maybe a another ounce or so of chicken or tofu at dinner.... or I make a smoothy with added soy protein.

I'm not really sure about how much "extra" protein I need at this time. I just go by how I feel and how well I'm progressing in the gym. Be sure to have some measure in mind for how you will register any gains you get from supplements. I go both by gains in strength (I record what I can do at each weight lifting session) and how well I recover between sessions.

When thinking about how much "extra" protein to include in your diet remember that your body doesn't store amino acids (the stuff proteins are made of). So any protein your body doesn't need gets eliminated and your kidneys get an extra workout!

-traveller