How do you use protein powder?

[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 !

[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

[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.

[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/LabelingNutr.../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.

[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