protein shakes?

srv vlly

Semi-Pro
I notice that almost everyone and their mother drink protein shakes following a workout at my gym. I was also reading online that it is important to have a form of protein following a workout to repair muscles. I also read on this site that you shouldn't eat anything following a workout so you can burn more fat. Should I have a protein shake following a workout, and not eat after cardio. Or just follow one or the other.
 

chess9

Hall of Fame
You are thinking about the advice of some runners that they have a fast before running. The scenario is like this. You run, say, a 5 miler very hard in the evening, and don't eat afterwards. Then in the morning, you get up and run, say, an easy 5 miler before you eat. Afterwards, you devour the kitchen. :)

If you are lifting, I would take half your protein shake before and half afterwards. Some guys don't like to drink their shake before they lift, so they drink it after they lift. Not a lot of difference, in all honesty. There is actually a 3-4 hour window within which you can feed the muscles.

-Robert
 

OrangeOne

Legend
There is actually a 3-4 hour window within which you can feed the muscles.
Chess this differs greatly to my training when I briefly studied nutrition - we were taught that for optimal recovery the carb replenishment window was more like 30-40 mins, and the drink should be a protein-carb blend, as the protein acts to 'facilitate' the uptake of carb stores back into the muscles.

Now it could be that I'm talking about carb replenishment and you're not, but I'd be interested to hear your thoughts....
 

WildVolley

Legend
Chess this differs greatly to my training when I briefly studied nutrition - we were taught that for optimal recovery the carb replenishment window was more like 30-40 mins, and the drink should be a protein-carb blend, as the protein acts to 'facilitate' the uptake of carb stores back into the muscles.

Now it could be that I'm talking about carb replenishment and you're not, but I'd be interested to hear your thoughts....
There's a debate by the evolutionary-fitness guys who are challenging the need to immediately recharge the sugar stores of the muscles. They're claiming to get better muscle growth and less fat by not immediately eating most of the time after a workout - and they're suggesting it isn't due simply to taking in fewer calories. They argue that replenishing the muscles right away leads to less insulin sensitivity, more fat stored on the midsection, and changes in a bunch of hormones.

Obviously, if you're going to compete again shortly, you'd want to take in the carbs quickly after a workout. In the longer run, I'd like to see some empirical work to assess the common wisdom of immediate replenishment of the sugar stores.

I've always thought protein shakes are sort of a scam. I used to just eat some eggs before and after my training when I was gaining muscle, though I was an athlete, not a bodybuilder, so I wasn't concerned with packing on a lot of mass. If you really want to bulk, protein shakes might be an easy way to quickly consume extra calories.
 

srv vlly

Semi-Pro
I am really not trying to bulk up, I was just wondering if the protein shake would be a positive add. Iam just trying to stay strong and lean.
 

Rickson

G.O.A.T.
I notice that almost everyone and their mother drink protein shakes following a workout at my gym.
We drink protein shakes because it's a quick post workout meal, but if I could rush home, I'd eat a real meal.

I also read on this site that you shouldn't eat anything following a workout so you can burn more fat.
That's ridiculous. Not eating after a workout will indirectly cause you to gain more fat, not lose it. The reason is because you'd lose muscle by following a bad habit of not eating anything post workout and the less muscle you have, the less fat you burn.

To sum it up, protein shakes are a quick meal replacement. Not eating after an anaerobic workout definitely will not help with fat loss, but it will help with muscle loss if that's your goal (sarcasm).
 
gold standard whey protein, and muscle milk are the two most popular from what I've seen. Some people like NO Xplode, but to a much lesser extent. I'd stick with gold standard...I'm switching to it from Muscle Milk because MM has a fair amount of saturated fats.
 

CGMemphis

Rookie
I workout constantly with a trainer, for years. I will share my insights.

Protein shakes are not a scam. What is being misunderstood is that you want Isolated Whey Protein. Whey Protein. Liquid form, hence the shake. You metabolize this much faster through your digestion system than you would through solid intake. Most people wait for an hour after a workout to take the shake. After working out (weights, cardio) your body does NOT go to the muscles to gain energy if you have just worked them out, it goes to the blood and the blood looks for food source by known storages. Not in the muscles. Your body, after an intense workout (say tennis, weight lifting, running, cardio, biking etc) will suck the protein out of your carbs and filter the glucose/flour/grains into sugar and more glucose and store it.

Yes, good GNC or other reputable brands of Isolated Whey Proteins are fine, work good. I used both GNC and Muscle Milk brands. The GNC vanilla whey protein I used with peanut butter, banana and fat free milk protein "meal replacement" shakes and the MM chocolate an hour after the workout.

Most guys that I know do not eat or drink before working out because it sits heavy or makes them feel bloated. Guys puke with stuffin their stomachs.

You dont want to starve your muscles either. I work out in the morning, my body responds the best during that time, evening weightlifting, training isnt as advantages for me.

They are not a scam, just depends on when you and what you want them for. Meal replacement, muscle feeding, etc.
 

richw76

Rookie
I workout constantly with a trainer, for years. I will share my insights.

Protein shakes are not a scam. What is being misunderstood is that you want Isolated Whey Protein. Whey Protein. Liquid form, hence the shake. You metabolize this much faster through your digestion system than you would through solid intake. Most people wait for an hour after a workout to take the shake. After working out (weights, cardio) your body does NOT go to the muscles to gain energy if you have just worked them out, it goes to the blood and the blood looks for food source by known storages. Not in the muscles. Your body, after an intense workout (say tennis, weight lifting, running, cardio, biking etc) will suck the protein out of your carbs and filter the glucose/flour/grains into sugar and more glucose and store it.

Yes, good GNC or other reputable brands of Isolated Whey Proteins are fine, work good. I used both GNC and Muscle Milk brands. The GNC vanilla whey protein I used with peanut butter, banana and fat free milk protein "meal replacement" shakes and the MM chocolate an hour after the workout.

Most guys that I know do not eat or drink before working out because it sits heavy or makes them feel bloated. Guys puke with stuffin their stomachs.

You dont want to starve your muscles either. I work out in the morning, my body responds the best during that time, evening weightlifting, training isnt as advantages for me.

They are not a scam, just depends on when you and what you want them for. Meal replacement, muscle feeding, etc.
I really like the way MM taste but it is very overpriced.
 

chess9

Hall of Fame
Chess this differs greatly to my training when I briefly studied nutrition - we were taught that for optimal recovery the carb replenishment window was more like 30-40 mins, and the drink should be a protein-carb blend, as the protein acts to 'facilitate' the uptake of carb stores back into the muscles.

Now it could be that I'm talking about carb replenishment and you're not, but I'd be interested to hear your thoughts....
I happen to agree with the old advice, and I'm practically paranoid about replenishing immediately after I lift, but it apparently doesn't make that much difference. Your use of the word OPTIMAL is, I think, key. There is lots of research going on in this area, and all of this may change in the next year.

-Robert
 

chess9

Hall of Fame
There's a debate by the evolutionary-fitness guys who are challenging the need to immediately recharge the sugar stores of the muscles. They're claiming to get better muscle growth and less fat by not immediately eating most of the time after a workout - and they're suggesting it isn't due simply to taking in fewer calories. They argue that replenishing the muscles right away leads to less insulin sensitivity, more fat stored on the midsection, and changes in a bunch of hormones.

Obviously, if you're going to compete again shortly, you'd want to take in the carbs quickly after a workout. In the longer run, I'd like to see some empirical work to assess the common wisdom of immediate replenishment of the sugar stores.

I've always thought protein shakes are sort of a scam. I used to just eat some eggs before and after my training when I was gaining muscle, though I was an athlete, not a bodybuilder, so I wasn't concerned with packing on a lot of mass. If you really want to bulk, protein shakes might be an easy way to quickly consume extra calories.

Yes, I've seen some of the talk and research in this area. Lots of work needs to be done before I change.

Eating some easily digestible WPI (whey protein isolate) after working out helps recovery and aids in the re-synthesis of muscle. I add a few carbs to my drink, sometimes its a bit of no fat or low fat milk, or maybe some banana or strawberries or blueberries. I've been taking whey since the 1960's, btw, and before then it was huge amounts of peanut butter. I still eat a bit of peanut butter.

The only problem with eggs is you have to restrict how many you eat a week or your cholesterol levels will skyrocket. They have a fairly high BV, so 4 or 5 a week is ok, I suspect.

-Robert
 

Rickson

G.O.A.T.
does anyone have any recomended protein shakes? i am very new to this, so any brands would help.
I go old school and drink vanilla flavored Met-Rx with orange juice. Lean Body by Lee Labrada's also a good, old school meal replacement. I drink Lean Body with orange juice or apple juice.
 

czech09

Rookie
It's good, but remember it's meant to be a supplement, so you still need to have a good diet (eat a lot) if you want to gain muscle. I prefer Optimum Nutrition as they're relatively cheap, good quality and I like the taste.
 
well for post tennis training a whey protien and dextrose shake is optimal if taken within a half hour post exercise

whey is the fastest digesting protien, and dextrose is the fastest absorbing carbohydrate

insulin is the storage horormone, post exercise muscle glycogen (what your muscles burn for energy) are severly depleted putting them in a catbolic state

the dextrose replenishes the glycogen as quickly as possible putting them back into an anabolic state as well as spiking your insulin levels to drive the protien into your muscles as fast as possible so it can repair all the microscopic tears
 

WildVolley

Legend
The only problem with eggs is you have to restrict how many you eat a week or your cholesterol levels will skyrocket. They have a fairly high BV, so 4 or 5 a week is ok, I suspect.

-Robert
I think this really depends on genetics. I eat about two eggs a day for breakfast on average. My cholesterol levels are fine. One of my brothers was eating some absurd amount, like 6 eggs everyday for breakfast, and his cholesterol levels also tested in the normal healthy range with a high amount of HDL.

The cholesterol thing is really unproven, so I don't worry about it. In older people, low cholesterol levels are highly correlated with dying soon. So it seems you don't want really low or high cholesterol.

I've always doubted the official "fat is bad" message from the government. Seems more people are questioning it today. http://www.msnbc.msn.com/id/22116724/
 
as long as your not taking in cosmic amounts of cholesterol and your liver works well your body compensates for the amount of dietary cholesterol by lowering the amount your liver produces on its own

a good way to get extra protien withot any fat though is to buy pure egg whites, you can buy gallons frozen online or they come in cartons at the grocery store called "pure whites" or "100% egg whites" theyll be near the rest of the eggs near the egg substitutes
 

chess9

Hall of Fame
I think this really depends on genetics. I eat about two eggs a day for breakfast on average. My cholesterol levels are fine. One of my brothers was eating some absurd amount, like 6 eggs everyday for breakfast, and his cholesterol levels also tested in the normal healthy range with a high amount of HDL.

The cholesterol thing is really unproven, so I don't worry about it. In older people, low cholesterol levels are highly correlated with dying soon. So it seems you don't want really low or high cholesterol.

I've always doubted the official "fat is bad" message from the government. Seems more people are questioning it today. http://www.msnbc.msn.com/id/22116724/
WV:

Great article! Thanks for that. It certainly makes you re-think the slender reed upon which some of our dietary practices are based. I'll stick with my low fat diet for now-including no bacon and few eggs-until the world is turned upside down, again.

-Robert
 

Babb

Professional
I know almost nothing about nutrition specifics and things like that, but protein is supposed to help you build muscle, right?
 

uKazushi

New User
IDK if this is relevant to anyone but I read this thread while drinking a protein shake made up from:

4 ice cubes
1/2 ripe banana
15 mils flaxseed oil
30 grams vanilla iso-whey protien
hand full of loose fresh spinach leaves

I felt really happy with the colour, texture and flavour quite the accomplisment I think xD
 
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