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?

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.

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.

This is the problem...

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

Well I've bought some now but probably should look at diet, as at £30 a jar it's half the price of my gym membership!

It's all a bit much for my non-scientific brain. Having to screw my face up really tightly, to think really hard and work out what it all means.

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.

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!

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

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.

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.

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