Protein Shakes

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.

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 > www.amazon.co.uk/New-Rules-Lifting-Women-Goddess/dp/1583333398?tag=mumsnetforum-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.

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.

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.

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

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.

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

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.