How do you use protein powder?

[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.