How do you use protein powder?

[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

[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...