Recommendations for protein shakes please.

[mumtosp]

Hi all,

I need some recommendations for protein shakes as a post work out meal. I do high intense strength training 2-3 times a week and I sometimes struggle to have a protein rich meal after my workout... Especially if I go to the gym first thing in the morning and later I'm running to get to work on time....

I have never been a big fan of protein shakes but now I need them as a protein shake would be any day better than no post workout meal....

Also..need something that isn't loaded with sugar...

TIA :)

Wow... I didn't log back in for a couple of days so missed all the recommendations... Thanks ! :)
I now have a small tub of 'Precision Engineered' Whey protein which suits my macro needs... I neither hate it nor love it... So I may try out the other recommendations on this thread...

Thanks again :)

Boil two eggs and take them to the gym with some cheese and a Greek yoghurt. What seems to be the problem?

She wanted recommendations not food!
I drink my protein because I can't physically eat as much as I need. I do have eggs in the am and greek yog as a snack but have a shake after the gym

I know that but don't understand why anyone would want to drink gunk rather than eat proper food.

OP seems to say it's because she is running to get to work after the gym but a boiled egg, cheese, yoghurt would be quick to eat.

It's because she wants to gain and hold on to lean muscle mass at the same time as losing fat, by using a supplement that is convenient and healthy and shuttles protein to her working muscles in the most efficient way possible.

Everyone is entitled to their preferences - if you don't like protein supplements then they, don't take them, but don't be ignorant and criticise their use when they are one of the best possible things you could use to lose fat, gain muscle, meet nutritional needs and manage blood sugar etc efficiently.

That is not what OP says, though. If you actually read her posts before rushing to call people "ignorant", you would see her say "Ideally, I would have had 2 eggs if I had the time " and "I have never been a big fan of protein shakes".

I was trying to say that gulping down those two eggs would take no time at all if she booiled them beforehand and took them to the gym with her.

The OP clearly knows what she feels comfortable with. I would throw up if I ate 2 eggs and a yoghurt after training. Certainly not while rushing to get ready for work.

I have protein shakes because I like them and they are convenient. I eat 'real' food for every other meal of the day. I don't eat much processed stuff. Most people eat some processed stuff.l and its not a big deal. People eat chocolate/ ready meals etc and everyone's fine, have a protein shake and everyone looses their shit.

If the OP wanted snack ideas, she would ask for them.

Why are you judging anyway? The OP wants a shake, not a lecture on how she should be eating 'real food'.. I am sure she was already aware that egg has protein in it but is clearly wanting a shake instead. Stop getting on her case!

Why do people get so crazy about protein supps on here anyway?!

link.springer.com/article/10.1007/s40279-014-0242-2#page-1

Well, this meta-analysis has interesting conclusions:

Effect of dietary supplements on lean mass and strength gains with resistance exercise: a meta-analysis

The purpose of this study was to quantify which dietary supplements augment lean mass and strength gains during resistance training.

Creatine and ?-hydroxy-?-methylbutyrate (HMB) were found to significantly increase net lean mass gains of 0.36 and 0.28%/wk and strength gains of 1.09 and 1.40%/wk (P < 0.05), respectively. Chromium, dehydroepiandrosterone, androstenedione, and protein did not significantly affect lean gain or strength.

Talkinpeace, your link is interesting. Did you actually read it? - e.g. ' as the duration, frequency, and volume of resistance training increase, protein supplementation may promote muscle hypertrophy and enhance gains in muscle strength in both untrained and trained individuals. Evidence also suggests that protein supplementation may accelerate gains in both aerobic and anaerobic power.'

Cotedazur, the meta analysis for protein studies is poor as it only included 4 studies that looked at the effect of protein, and 1 of those 4 didn't report strength gains. Also a criteria was a minimum of 3 weeks supplementation which is WAY too short a period to meaningfully observe these effects.

bluesky I did. Its so knee deep in caveats that my opinion is still that real food will always be better that manufactured stuff of dubious origin and quality control.

"For untrained individuals, consuming supplemental protein likely has no impact on lean mass and muscle strength during the initial weeks of resistance training. However, as the duration, frequency, and volume of resistance training increase, protein supplementation may promote muscle hypertrophy and enhance gains in muscle strength in both untrained and trained individuals. Evidence also suggests that protein supplementation may accelerate gains in both aerobic and anaerobic power."

So, it may not? Hardly a ringing endorsement.

Bluesky - re "the meta analysis for protein studies is poor as it only included 4 studies that looked at the effect of protein"

Well, we are hard to please, aren't we? It is better than looking at a single study, though.

"... and 1 of those 4 (studies) didn't report strength gains."

How exactly did you get that impression from these results?

Both lean mass and strength gain were unaffected by protein supplementation, although treatments were not blinded and inadequate placebos were used in these studies. Protein supplementation resulted in a nonsignificant increase in net lean mass gain of 0.12%/wk (Fig. 1 A; CI: ?0.07–0.31%, P = 0.31) and decrease in net strength gain of ?0.18%/wk (Fig. 2 A; CI: ?0.87–0.51%, P = 0.66). Statistical interpretation of the data did not change when data were expressed as ES; the net lean mass gain ES was 0.07 (Fig. 1 B; CI: ?0.03 - 0.17, P = 0.25), and the net change in strength gain ES was ?0.01 (Fig. 2 B; CI: ?0.15–0.13,P = 0.87).

"criteria was a minimum of 3 weeks supplementation which is WAY too short a period"

3 weeks is in no way too short to observe meaningful results from any diet. It certainly wasn't too short to see very significant positive results from creatine and HMB supplements.

But you can't compare creatine to whey protein in that context Cote, and no study is going to say that protein supplements will, without fail, increase strength and lean mass-no two bodies are the same and it will depend on many other variables, not least the intensity of training and other dietary components. It's very difficult to build muscle naturally (as in without chemical assistance such as creatine and steroids), I'm sorry, but I don't believe you would see a significant difference in 3 weeks. I'm not disagreeing with the fact that real food is better than supplements, or that the protein supplement market should be better managed in terms of quality, but for some people they are a useful addition to a healthy diet in terms of meeting what they believe to be the best goal for their body. I don't see them jumping into weight loss threads giving unsolicited advice and opinions on fasting or calorie counting

I shall assume that talkinpeace and Cote never eat anything processed. No salad dressings, no ready meals, no takeaways and drink nothing but water.

Yes its processed and yes real food is better. Most people are aware of this. However the OP os not asking for advice on whether she should. She has made her decision. She is asking for recommendations. Why you feel the need to tell another adult their decision is wrong, is beyond me. I am pretty sure you could go onto every thread and pick holes in any diet on here. I am sorry but it comes a cross as quite patronising.

It takes quite a while, months in fact to gain a good amount of muscle. Especially if you are going for lean gains, not bulking. 3 weeks, isn't a long enough period. People wanted to add significant amounts of muscle will be in bulk/ gain stage for at least 4 months. Usually more.

This thread is on weight loss chat.
This board is about learning to eat and move in a way to get to a happy weight
Not body building

Oh dear, come on - you both posted those studies yourselves in an attempt to show that protein supps don't work, and in reality, as i indicated, they are both terribly weak critiques of protein supplementation and in places actually support protein supplementation. Seriously, if that is your best 'proof' you have proved yourselves wrong.

Btw cotedazur, how did I get that impression? I read the abstract. It wasn't even the full study and was very quick to read. It stated the fact.

Talkinpeace, if it was so full of caveats then that's your issue - that comes down to the poor quality of the study you selected.

Bottom line - lift weights, do cardio, use regular protein supplementation, and you will reach your fat loss goal quicker and more efficiently than any other diet on the planet.

Actually gaining muscle is about being healthy. Gaining muscle also increases the amount of calories you burn. Its only recently we have got an area itself to discuss weights. Body building is not about gaining huge amounts of muscle and becoming like the hulk.

I am gaining muscle and losing fat. So can I post in both? I am eating well, moving about and getting to a happy weight and dress size.

Body building/ lifting weights is another tool some people use for weight loss. So I don't really get your point.

Seems a rather close minded view.

Talkin you and Cote are like the Jehovah's Witnesses of Big, Slim, Whatever, patrolling all threads and preaching your beliefs at everyone whether people have asked for them or not. You are clearly convinced that your way is the only way, but actually, it's not . The OP probably should have posted under a different topic but regardless of that, she clearly wasn't asking whether she should drink protein shakes, or for alternatives to them.

And people wanted to know why the women who lift weights want their own topic. This is why!

"you and Cote are like the Jehovah's Witnesses of Big, Slim, Whatever, patrolling all threads and preaching your beliefs at everyone whether people have asked for them or not."

A quick search of my posts on MN would show that I hardly ever venture out of Adult Fiction where we talk about books. Not sure what you are on about there, but it is not a version of reality that I am familiar with.

Anyway, if I want to have your thoughts about me as a person one day, I'll know where to find you. Don't hold your breath until then, though.

sleepwhenidie - re "no study is going to say that protein supplements will, without fail, increase strength and lean mass"

Why not? That is what scientific studies are for: To see what works better than placebo. In this case, to boost gains in strength and lean mass.

"It's very difficult to build muscle naturally"

If you look into the study I posted, you will see that muscle gains were made. The point there was that almost exactly the same muscle gain was made when people were taking placebo rather than protein supplements. The conclusion is that protein supplements are not effective in helping gain muscle mass, like so many on here assume à la "It's Sports Science 101".

I'm not talking about this to bash anyone over the head about what they like to eat, but just floating some studies on here after being called "ignorant" downthread. It seems that scientific opinion on the efficacy of protein supplements in training seems divided at best, and frankly is leaning towards scepticism.

That is all.