Fitness
Moderators: melkor


Protein Powders: Do they work?


Quote  |  Reply

I admit I am the world's biggest skeptic.  I question everything, and for good reason.  It's hard to separate the fact from the adverstising fiction.  I understand the theory behind protein powder and I drink shakes after my workout and I'm going to start lifting heavier weights to gain muscle so my question is this - do protein shakes work as intended?  Do they really speed recovery and help build muscle.

Again I understand the theory I guess what I'm looking for is personal experience.  Did you workout for a while without the shakes, experience little gains, then start taking the shakes and gain muscle faster?  To me, it means little to say you workout and you've always taken shakes and you have good muscle, because it might have happened anyway through your diet..who's to say?  On the opposite side of the coin, does anyone in this joint who has good musculature, avoid shakes and fuel themselves through diet only?  How has that worked for you?

Any feedback would be appreciated Cool

11 Replies (last)
Original Post by johnnypenso:

do protein shakes work as intended?  Do they really speed recovery and help build muscle.

Yes they 'work' but not any better than real food.

 

They 'work' in the sense that they provide your body with protien.  "Speed recovery and help build muscle" - these are proven functions of protein.

 

You can get the same effect through diet by eating lean protien sources (chicken breast, tuna, eggs, etc.)   body builders usually reccomend 1g/lb for muscle building and using a protien supplement makes reaching that number easier, and without the fat too...

But as melkor has said - people look at you funny when you bring a bucket of chicken into the locker shower after your workout.

That's only bc they are wondering if it is original recicpe or crispy, and if there is enough to share.

I recommend getting your protein from food...animal first, then on to plant...etc..etc.  Protein shakes work just fine and are great when under time constraint and/or lack of anything to actually eat...but it's a last resort, imo. And, make your own. The ones made at gyms, even on the skinny, have so much sugar in them! Just add fresh fruit to the flavored protein with some water and ice.

I have been doing a daily protein smoothie for a couple months now - for workout recovery as well as a protein source, because I am vegetarian. I've really enjoyed them. I'm not sure if I'd say "oh my gosh I suddenly see twice the muscle!" but I feel I'm getting a consistent source of protein, in known quantities.

This is my smoothie:

1 scoop (1/4 cup) soy protein (the orange container, 90% protein)

3/4 glass of ice (whichever glass I'm going to drink the smoothie out of)

1/4 cup plain non-fat yogurt

1 banana

.5 tablespoon unsweetened cocoa powder OR 1/4 cup extra fruits (blueberries are good)

1/2 cup water

 

Buzz in blender, pour back into the glass you used for ice... ~230 calories, lots of protein goodness. I like to have it for breakfast!

like others have said you're better off getting your protein source from food, protein shakes are more for convenience, for example its easier for me to have a protein shake at 11am at my office desk rather than take out the bucket of chicken. (colonels original recipe)

Original Post by littlesimongeorge:

\ for example its easier for me to have a protein shake at 11am at my office desk rather than take out the bucket of chicken. (colonels original recipe)

 man after my own heart

Original Post by fitnessgirll:

Original Post by littlesimongeorge:

\ for example its easier for me to have a protein shake at 11am at my office desk rather than take out the bucket of chicken. (colonels original recipe)

 man after my own heart

 but doyou prefer yours with coleslaw or the bbq beans?

That is the question.

Ah. they are BOTH so good. But, if I'd have to pick. the baked beans. yummie.

[I'd go with both, though. If I'm gonna go down the kentucky fried path, I'm gonna do it RIGHT! :p]

Original Post by littlesimongeorge:

like others have said you're better off getting your protein source from food, protein shakes are more for convenience, for example its easier for me to have a protein shake at 11am at my office desk rather than take out the bucket of chicken. (colonels original recipe)

True. Plus whey protein (the preferred type to take before and after working out) in particular is a very fast digesting/easily absorbed form of protein that is extremely convenient. My favorite is Optimum Nutrition's Gold Standard 100% Whey Protein. Double Rich Chocolate is the best flavor! I get mine from bodybuilding.com :).

http://www.bodybuilding.com/store/opt/whey.ht ml

To gain muscle mass one has to take in more calories than burning. And vice versa for losing weight, obviously. Protein shakes help achieve this because they're packed with calories and, obviously, protein. So they're not always good for meal replacement. Like others have said, whey protein is good post or pre-workout. Best if taken within 30mins post workout. Casein protein(found in milk) is slow digesting and is good to take before going to bed. It breaks down roughly over 7 hours. To help with speedy recovery take Glutamine or a protein mix w/ glutamine in it. Atleast 2 grams.

And no, you don't need a protein mix to get gains. It all depends on your diet and exercise regimen.

11 Replies
Advertisement
Advertisement