Protein Shakes

Maybe- just saw your post. Yes, it would be very hard to do this on the cheap.

Lljkk, I couldn't have done it while still vegetarian. Fortunately, spices make all the chicken this requires more palatable. It's actually really easy - input your macros into myfitnesspal, and they track it for you. I focus on my protein first while means egg white omelettes for breakfast and chicken for lunch /snack, etc. Dairy products help get your protein up, and there's even a tolerable amount in a Snickers bar. :) Well, more than 0g. Tbh I try to eat protein-rich foods and eat veg and it all sort of slides into place. Myfitnesspal is a fabulous app.

I'm on 35% protein. 140g if on 1600 calls a day (shred cycle). I find it easy but expensive! I will have an organic chicken breast as my mid-afternoon snack for example.

KatieKaboom - how do you manage 35%? That seems really high.

Ooh, hope you find it works for you. Re: supplements, as well as hemp protein powder, I have started taking MCT oil, and think this has also helped with boosting my physical and mental energy.

Yeah, diet's the main thing though...

Good luck with getting to your goals!

Elderly women (age 70+) might benefit from an extra 30% protein a day.
So that means like... 62g/day instead of 46 g/d. Not 100g or 180 g/day.

Does that mean you have about 184g protein/day, KatieK?
I couldn't do it, don't like meat/animal products that much.

This is the problem...

There is a body of recent research that suggests that older people need more protein than younger adults because of the way older muscles sythesise proteins. I'm 53 and believe (based on my personal results) that a higher protein intake works well for me.

I lift similar weights to Koala for Pump (ie much heavier than average) and don't use protein shakes.

I do try to eat 35% of my diet in protein, which is not too hard to do with daily chicken, egg white omelettes and so on.

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.

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...

'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

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.

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.

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 :-)

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).

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. ..

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. .

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.

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!

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