Protein Shakes

[user1486669405]

Can anyone fill me in on who these are aimed at, how do I work out if I should be having them?

I have googled a little but still not sure! I do body pump twice per week, not super high weights though. Would like to go higher but not ready! I run once a week and body conditioning up 3 times per week.

I read that they can help with building muscle and recovery but do I have to cut back on actual food, if I drink them? Would they otherwise make me fat?

[user1486669405]

Any advice?

[DressMeUpInStitches]

I have one after long runs or on sessions which have been hard on my muscles, as an extra protein boost for repair.
I don't want to bulk up so use the maxi lean stuff, I think 20 or 30% protein.

[DressMeUpInStitches]

I don't use them as a meal sub, just after hard exercise and only once per day if I've exercised. I don't have one if I haven't exercised

[maybeshesawomble]

I use them after regularly after training and occasionally when not training to up my protein intake for the day as I count my macros. The shake is always included in my daily calorie allowance. I also use the powder to add to porridge occasionally.

[lljkk]

DH puts protein energy powder in to home-made flapjacks (scoffs after races) & into his bottle drink mix during/after the competition.

[user1486669405]

It's difficult to know if my exercise sessions are tough enough to warrant it! My running definitely isn't. The other classes are body pump which might and body conditioning. I'm always sore the next day. I'd like to help build definition but not bulk up (and def not get fat), I am wondering if it would truly help towards building strength and lifting heavier weights, as I feel stuck forever on the level I'm on.

[KoalaDownUnder]

I do Body Pump 3x per week, high weights.

Afterwards, I chuck in my NutriBullet:

Banana / peach / nectarine
Blueberries
Natural Greek yoghurt
Chia seeds
Kale
Almond milk

Have never bought protein powder as such. If I'm still hungry, I have a hardboiled egg or some almonds.

[LordEmsworth]

Protein shakes aren't a magic wand. Whether they will help depends on the rest of your diet.

Good diet supports training and adding protein shakes to a poor diet doesn't make it good...

If you eat more calories than you use, you will put on weight. Eating enough protein will help you feel fuller for longer, so should help you to manage your calorie intake. Just adding shakes and carrying on with everything else will only increase your calorie intake.

Eating enough protein will help you build and maintain muscle, so that when your body is looking for fuel it doesn't deplete your muscle.

The question would be, how hard do you train and how much protein do you already eat. Real food is generally better than substitutes - it feels more satisfying to eat besides anything.

I train quite hard, most days, and am vegetarian, so I have a protein shake as a breakfast replacement after the gym (I train pre breakfast) and if I am going to struggle to have protein with every meal (e.g. travelling for work).

I don't think, based on what you've said, that protein shakes will help you get where you want to be... Body pump isn't really about high weights, you'd be better off training properly with weights if you want to lift heavier. If you replaced 1 class a week with a focussed workout I think you'd find better results, and if you focus on getting lean protein into your diet at every meal then you wouldn't need to supplement.

[user1486669405]

I have a reasonably healthy diet, mostly cook from scratch but it is supplemented with wine and sugar.

My weight is fine, I just don't want to unfine it by adding something in that isn't appropriate for where I am at. I wasn't sure if they are the preserve of hardcore athletes. I don't normally find regular smoothies filling and would prob have on top of regular food intake.

I took my kids climbing yesterday and a lot of the climbers were ordering them in the cafe. It got me thinking about whether they are something to consider having. I used to climb and probably feel more wiped out after body pump. I know body pump isn't about lifting heavy weights, but I would still like to move on with the weights I can use in the class. I would like a little more definition on my arms and abs. I have some definition now, but more would be nice. Am not after a 6 pack, ultimately just want to be as fit and healthy as I can manage without it ruling my life.

I do the classes because I think I would still be a bit aimless, clueless and unmotivated if left to my own devises. I still feel a bit green gym wise!

[EssCee]

I was a bit mystified with protein powders... but decided to give them a try a month or so ago to help with muscle recovery and, generally up my protein intake as a supplement. (I'm vegetarian, and am cutting out dairy at the moment as well, to see if it's the cause of my breakouts).

I think it's 0.8g of protein/kg of body weight that you need, daily. Are you getting near this?

Are you really pushing yourself in Body Pump? I see quite a lot of ladies in Body Pump, who do really light weights to simply try and 'tone'. The idea that females can easily get too bulky from lifting a few weights is simply untrue... you need to lift heavier to see results! You see 'muscle tone' through getting them bigger and stripping the fat away. Muscles can't elongate themselves... you train them, they get bigger. I don't entirely agree with the 'rep effect' as promoted by BP, but I think the classes are still worth doing.

I bought this book from recommendations on Mumsnet, which is very good > <a class="break-all" href="//www.amazon.co.uk/New-Rules-Lifting-Women-Goddess/dp/1583333398?tag=mumsnet&ascsubtag=mnforum-21" rel="nofollow noindex" target="_blank">//www.amazon.co.uk/New-Rules-Lifting-Women-Goddess/dp/1583333398?tag=mumsnet&ascsubtag=mnforum-21

I started on whey protein, but now use Hemp protein and pea protein.

I workout 5 times a week, and my routine consists of: kickboxing, running, HIIT, strength training (body weight/barbell/TRX - all compound moves), and classes like Body Combat and Body Pump.

[EssCee]

Oh, I had a few PT sessions which really helped with the transition back to the gym... might that be an option?

If you want to progress, swapping one BP class to a gym session might get you closer to your goals.

[DressMeUpInStitches]

I use protein shake after climbing. I try to train quite hard in the climbing wall though and have a set plan of what i'm doing.
If I'm going for more of a social and a bimble then I won't have one

[user1486669405]

Ess Cee I really want to go higher with the weights at BP but I just wouldn't be able to get through the sets. I don't know how people move on! I do try to add a bit on and I have moved on from where I first started but seem a bit stuck. Do you just grit your teeth and grin and bear it? Am I being a wuss? I find if I push myself too much, I end dreading the workout, at the moment I look forward to things I do.

I used to do a lot of HIIT but would dread it too and often feel really rough afterwards that day and next day. Not just sore but run down. There are some auto immune illnesses in my immediate family and I do wonder.... if this has anything to do with it. I do body conditioning twice a week, run once and 2 X bp. I know body conditioning is a bit tame but I always feel sore afterwards (we use weights) and I can see results now which I didn't when I did HIIT.

Anyway, have you seen any results from using the shakes or is it too soon?

[KoalaDownUnder]

To be honest, I don't think the kind of weights used in BP require protein powders afterwards (or before).

For context, I do BP with 5 kilos each side of the bar (i.e 10 kg total) for warm-up, 12.5 kg each side (25 kg total) for squats, and so on. I don't feel that I need the extra calories or protein from protein powders. I'm no expert, though!

[scaryclown]

they are useful in filling you up and 'feeding the muscle, starving the fat' as long as you don't get the ones with carbs - the holland and barratt whey only is good.

I used them when I was trying to stay low carb and high protein and lose weight with excercise like what you describe. They are useful in that if you are tired and want something quickly, you don't grab carbs. they also take the thniking out.

OR use the ones that are more meal replacementy if you do want some calories in it.

To lose weight for a period, I used for breakfast a meal replacement powder with frozen fruit, lunch was quimoa with a protein source - tuna, chicken, etc, and evening meal a salad with protein, and whey only shake later in eve. Coffee.

Occasional high protein/fat snacks like cheese etc.

Though after that period if I eat too many starchy carbs like bread especially, my body hates it (good!).

I lost a lot of weight, felt reasonably good and alert most of the time, and only recently got vitamin tested by my doctor lol.

[scaryclown]

There's a video on youtube channel athlean-x about protein shakes - basically if you ADD them to your diet, but don't do/increase resistance exercise they won't add any more muscle, but if you are putting your body under stress, and have ample protein, you'll increase muscle density and effectiveness.

I have to say doing aerobic and balance and ab classes didn't do much before I started the diet above - within two weeks of doing at least on class a day, my abs got rock hard (when tensed), and I lost body fat, so it does work. .

[scaryclown]

If you are tired after HITT the next day, its because you didn't have enough rebuild stuff in you overnight to get the most from the sleep I think - there are some slow release proteins with amino acids that you can take before sleep - also, sleep more - when I was doing a lot, I would go to bed at 9.30-10pm and sleep till 7.30/8am quite often.

When using weights or doing body weight exercises, as long as you do one or two on a set that are uncomfortable, you will be doing enough to put your muscles into repair and grow state - you don't have to do loads..

Again the athlean-x guy has a good video about 'the three types of failure' when you are excercising- speed fail (you move weight at speed, when you are slowing down, you have reached failure), form failure (you can still move weight but are adjusting form to compensate) and effort failure (you can't move the weight more - like you get on machines as that cancels the form failure) - you should get to failure, but not train too much in failure iyswim.

If you are doing classes and HITT normally there will be a lot of overlap and lots of sets, so if you get to fail/uncomfortable etc you will be doing fine!

I suggest watching diet for carbs/calories and make sure enough protien, and I bet some small fat loss will bring the visual gains you want. ..

[user1486669405]

Scary clown, it's not straightforward tiredness, a few hours after working out doing the real high intensity stuff, I go cold and achey, and feel like I am coming down with something, and in the night I'll get a little temperature and very sweaty with it. Sometimes I'm ok the next day and sometimes I am actually ill for a few days. It's annoying as this is the main reason I've moved from doing HIIT or a grit session to body conditioning. I've asked friends who exercise heavily if they feel that way but no one ever seems to.

Thanks to everyone who's answered and helped. I could do with reading up on it all. I guess and if I'm honest cutting down or out the sweet stuff I eat too.

The failure zone stuff sounds really interesting. I definitely enter it during my workouts, which is why I never feel capable of adding more weight.

[EssCee]

Hi user1486669405, I think it's probably best to just go slowly and listen to your body... you can add the smallest weights to one track... and take a little pause mid-way, if you feel you need it? Better to push yourself with a slightly smaller number of reps, than go with the mindset that you need to comfortably get to the end (not saying that's you, but I do see this quite a lot), IMHO.

Regarding the protein, I've only been doing this for about a month, so it's a bit early to say. I've made a few dietary changes in that time... not for weight loss, but for optimum health... However, I do feel amazing at the moment, and have tons of energy during the day. And my physique has continued to change, compared with when I mainly did running and body combat. I'm leaner and loads stronger.

To add, I don't think you need protein shakes, especially if you are mainly only doing 1 hour classes where you're not pushing yourself to the max... Nutrition from food will always trump supplements. I use it as it's convenient and it boosts my protein intake.

I just put hemp protein powder in cordial, and drink it. It's pretty pure, and has other goodness in it apart from protein. (TBH, it has less % protein than, say, whey... but I'm more than happy with the trade off).

[EssCee]

How long have you been doing this workout schedule?

At one point last year, I used to feel really exhausted after a particular workout. Sometimes I would feel really cold, and just ready to sleep. I look back now, and wonder if my nutrition was supporting my workouts... as I never seem to get that tired now, even if I really push myself.

Anyway, back to protein shakes... why not try a couple and see if it helps with your muscle recovery?

No harm in that :-)

[carabos]

I use protein powder as a quick and convenient way to make sure I have protein at every meal. I aim to have 100g per day, but I believe the recommended daily amount for women is about 60g. I tend to go through periods where I use it consistently and then other times not so much. I don't like it very much so I mix with yoghurt and have it at breakfast. If I have two scoops that's 50g and I get the rest from chicken, fish, eggs, cheese and plant proteins the rest of the day.

I exercise every day - Monday bootcamp; Tuesday circuits; Wednesday BP and MetaFit, Thursday weight and cardio mixup; Friday circuits, Saturday BP and Metafit, Sunday active rest (hike). I also have a PT session once a week.

[PaintingOwls]

Weight training puts stress on your central nervous system, which causes you to be tired. It's normal, you just need to make sure you get plenty of sleep.

[bluegreenyellow]

'I suggest watching diet for carbs/calories and make sure enough protien, and I bet some small fat loss will bring the visual gains you want.' ether listen to someone on mumsnet or to peer reviewed papers your choice www.nih.gov/news-events/news-releases/nih-study-finds-cutting-dietary-fat-reduces-body-fat-more-cutting-carbs

[scaryclown]

Well I've done the low carb, higher protein and fats and it worked.

If you are doing as you say, getting to failure and think next level weights are too much then you are exercising correctly. It won't be long before you can improve. You may be increasing muscle efficiency and density a.and/ or strengthening the smaller muscles that support effective movement. I am still stretched by weights in Pilates that are tiny because of this type of effect, even if i can lift and pull bigger weights on simplified exercise. You heart and lungs might also be catching up..

One trick you can try is doing 20 mins to half an hour intense swimming 20mins or so before a class.. you'll be more warmed up and that might mean you can do more than you think...Anyway i suspect all is well.

Hiit making you Ill could be overtraining a little cut down frequency or just hold back slightly but do think about what you do afterwards to recover. It might be that burning fat is also releasing some toxins..Some are contained by the body in fats...

[lljkk]

100g/day of protein is double what a 60 kg woman would be expected to need.

I had a can of baked beans today with cheese + some bagel (about 32g protein) + at least 150grams of duck (at least another 30 g protein). Protein powder shouldn't be required for most people.