How do you use protein powder?

[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

[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.

[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.

[cylegoddess]

'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. ..I need a bit of protein during, not after, longer (over 60 miles) rides. '

Your right! Its recommended after working out ( esp with weights, so big gears count or hills) to keep muscle working and in good repair. In long ride you might need protein, as your body will use it after a certain point. ( Very prolonged activity, as much as18% of total energy requirement.I think that would mean, 3- 6 hour rides. Usually make only about 5% of energy needed.

I dont eat meat or grain or soy, so I drink it all day long( 3 or so). Its winter so I have it hot( dissolved in cold water, then add some hot), in muffins( the best way!), mixed with eggs and berrys made into a pancake type thing( with sweetner).
I use Stevia for sweetening( no calories , natural and good for you , apple juice or honey.
I even ( sadly) have some artificial choc flavor( alas allergic to choc) to put in it.

[OakLeaf]

I dont eat meat or grain or soy

So is it hemp or rice protein you like - or both, or something else? Which feels best to you?

[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