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  #161  
Old 13.08.2010, 10:36
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Re: Is Protein Powder good for work out in gym ?

I haven't read this whole thread, but from what I have seen Johnny is not so far off the truth.

There is a lot of propaganda out there from the supplements industry on the benefits of protein. The fact that the supplements industry is a multi-billion dollar industry in the US alone gives them a strong vested interest in convincing you that you need to use whatever they come up with.

To figure out if your body needs protein shakes or not first requires a little understanding of what the body uses protein for.

Protein is naturally occurring in the muscles. Your body naturally breaks down about 2g of protein a day which needs to be replaced. This comes from our normal diet through protein rich foods. If you supplement protein too much your body will actually start to break down more protein. Body builders who abuse protein and other supplements can get into a situation where they need to take truck loads of protein just to keep a protein balance, not because of their training but because they supplement too much and the body just breaks it down.

When we do exercise the body breaks down a bit more protein. Our amino acids stores are also depleted and protein from the muscles can help to balance out the reduction in amino acids. While our amino acids reserves are low our immune system is also relatively low.

We also know that our muscles are ready to receive glycogen (carbs) right after a work out. Protein can get into the muscle where it is needed easier if you take it with carbohydrate. You only need enough to replenish what has been broken down and to help built up the amino acid supplies. Taking more will not necessarily have an anabolic effect, it may just increase the amount you break down. This is why small amounts of protein taken with carbohydrate directly after training can aid recovery. The anabolic effects... well... I'll defer to Johnny on that one.

All of you people who are convinced by what the industry says should actually sit back and think about what Johnny is saying. There is plenty of truth in the posts that I read anyway.

BTW, there is plenty of science to support what I just said. I can't be ar$ed digging it out now, but a few essays on the subject while studying for my sports science degree did give me at least a rudimentary understanding of the truth behind what the supplements industry doesn't want you to know.
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  #162  
Old 13.08.2010, 10:50
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Re: Is Protein Powder good for work out in gym ?

You win at life.
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  #163  
Old 13.08.2010, 17:47
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Re: Is Protein Powder good for work out in gym ?

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Interesting one.

First of all i guess it depends what you measure as bad for you, what else do you consume in your diet that is processed? If you eat like a saint purely veg/fish and not much more. Then, well maybe in comparism this isn't so good.
I train quite hard, and with that i eat quite healthy 40/30/30 (prot/fat/ carb), it comes hand in hand. Like building a nice car and running it on shit oil and petrol!

If someone here has some real solid evidence protein powders are bad for you, then id like to read it.

True as phdoofus says you can get most of your protein from chicken/eggs etc, which i do, i never use protein shakes as a meal replacement, only supplements i ever use are fish oil capsules. I only use protein powder after a workout where it's a convenient and quick shot of protein into your body when it's required. Chicken or eggs take about 60/90mins to process. Protein in Whey format is much quicker.

If you're not training too seriously or not looking to buid muscle, then i wouldn't bother, just eat your healthy 5/6 small meals a day perhaps. Look at your personal trainer, does he look fit (in a non gay way of course) if he does and looks well for it, there's your evidence, im sure he uses it.

I trained with a PT who i thought looked how i wanted to look, which worked out good, he took me through the same routines he did, plus the same diet. Ive definately noticed better recovery using protein powder. He passed me on a few tips including a protein shake post workout with some hi gi carbs, like a shot of honey or dextrose (prevent the catabolic state).

Here's an example of a post workout shake:

http://www.realweighttraining.com/th...workout-shake/

I use Optimum Nutrition 100% Whey Gold, gets good reviews everywhere. And im v happy with it.

What ive learnt over the years:

Eat well, small meals often, steer clear of all white processed breads/pasta.
Drink plenty of water.
Buy a steamer eat veg tastes better and holds all goodness in.
Buy a juicer, chuck in carrots pineapple and mint, great drink!!!
Train at least 3times/week chuck in some 20min hard cardios skipping/sprints/swimming/rowing.
Circuits like a shoulder workout 3x8/12 x3 60 second pause between circuit. finish with some situps or back work.
Always work abs and lower back on diff days if you do, too much abs will or may give you back pains, keep a balance.
Throw in routines you really dont like, such as squats (biggest calorie burner) and wide grip, narrow pullups on a bar.
Give yourself a day off ev other weekend and eat everything you want.

Sit back and reap the benefits, if you dont look healthier after 3/6months ill eat my shorts.

If anyone fancies a few training routines/circuits or q's pm me.
Hi acen,
Thanks a lot for the detailed post. Could you please pm me your contact id so that I can get in touch with you as I need some clarifications in relation to my training schedule ?
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  #164  
Old 14.08.2010, 21:44
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Re: Is Protein Powder good for work out in gym ?

Jonny and Eire voice of reason and right on the money. I give extra credit to Jonny for not shutting up despite the flood of pseudo science couch experts doing their best to shut him up.
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  #165  
Old 14.08.2010, 22:10
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Re: Is Protein Powder good for work out in gym ?

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Jonny and Eire voice of reason and right on the money. I give extra credit to Jonny for not shutting up despite the flood of pseudo science couch experts doing their best to shut him up.
And some negative credit for his arrogant and rude replies to the initial posters trying to help.
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  #166  
Old 15.08.2010, 01:17
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Re: Is Protein Powder good for work out in gym ?

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And some negative credit for his arrogant and rude replies to the initial posters trying to help.
I was the only one getting negative rep-and rightwronggood bad doesn't even mention me- just cause I'm a woman right- tch! I'm off to stick my head in those massive barrells of protein powder left behind.
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  #167  
Old 20.08.2010, 13:17
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Re: Is Protein Powder good for work out in gym ?

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I was the only one getting negative rep-and rightwronggood bad doesn't even mention me- just cause I'm a woman right- tch! I'm off to stick my head in those massive barrells of protein powder left behind.
Nothing to do with you being a woman. I did not read all your posts but you seemed to be flirting with both camps unlike JonnyLaRock!
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  #168  
Old 20.08.2010, 14:38
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Re: Is Protein Powder good for work out in gym ?

So what's the verdict on these?

http://www.meltingmama.net/wls/2010/...n-nuggets.html

I used to eat cuttlefish snacks- 2g protein for 160 calories.

Last edited by hoppy; 20.08.2010 at 14:50.
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  #169  
Old 20.08.2010, 14:55
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Re: Is Protein Powder good for work out in gym ?

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So what's the verdict on these?

http://www.meltingmama.net/wls/2010/...n-nuggets.html

I used to eat cuttlefish snacks- 2g protein for 160 calories.
They don't sell them in Switzerland. Does this make your post off-topic
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  #170  
Old 20.08.2010, 15:25
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Re: Is Protein Powder good for work out in gym ?

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They don't sell them in Switzerland. Does this make your post off-topic
Oh well, you can get cuttlefish and ostrich- both good sources of protein.
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  #171  
Old 20.08.2010, 17:34
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Re: Is Protein Powder good for work out in gym ?

I want some of what you're smoking
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  #172  
Old 20.08.2010, 17:40
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Re: Is Protein Powder good for work out in gym ?

Isn't it about time to close this thread. I fail to understand the logic for keeping some threads open for eons and others not. There seems to be no logic here.
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  #173  
Old 20.08.2010, 21:07
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Re: Is Protein Powder good for work out in gym ?

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I want some of what you're smoking
I have just harvested my herbs, straight into the party food- I would never smoke them! Close the thread.
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Old 01.09.2010, 17:14
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Re: Is Protein Powder good for work out in gym ?

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I have just harvested my herbs, straight into the party food- I would never smoke them! Close the thread.
No don't close the thread yet! And yes straight into cookies always nice

Anyway... as i promised i mailed a few of the 'reputable' Supplement Companies.
I had a response from Maximuscle, first time round it was pretty lame so i threw it back and had a bit more of a response. These guys have a pretty good image in the UK. And claim to support many proffessional Athletes.
They too recommended i take 140 grammes of protein a day taking into account my daily acitivity age weight etc.


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I'm sorry Mr X, I didn't provide you with any marketing information, I thought you were asking for clarity on the safety of using protein?
We are trained nutritional advisors, and the science behind our products is taken from professional scientific jounals.
We would not advise anything that we didn't feel was fully proven by scientific studies.
ME
Alot of recent research states during the most receptive phase of muscle
recovery, the muscles are only able to absorb a max of 10g's of protein,
this is only raised significantly with the use of anabolic steroids.
Is this true we can only absorb a max of 10g's of protein?


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So firstly how much protein can the digestive system physically absorb into the bloodstream from a meal or protein shake?
The answer is about 95% and higher, unless you have some type of digestive system malfunction.
Your body can digest and absorb almost all of the protein you eat without problem.

Your muscle growth is not limited by the amount of protein you can digest or absorb, however muscle growth is limited by the amount of protein that your body can utilize for protein synthesis, and that's different for everyone.
Does exceeding the RDA of protein in our daily diet 'go to waste', eg are excess calories stored as fat, do these unwanted proteins place a
load on the kidneys removing this excess to store as fat?


Quote:
Your body can digest and absorb almost all of the protein you eat without problem.
Your muscle growth is not limited by the amount of protein you can digest or absorb, however muscle growth is limited by the amount of protein that your body can utilize for protein synthesis, and that's different for everyone.

If I eat a normal 3 meals with some fruit n veg. Do I need protein
shakes before or after workouts or during the day?
Quote:
As and when you eat through your day does not really matter, as long as you're having 5-6 small meals throughout a day full of all the right things you'll be fine.
Easy things I personally recommend for a simple well balanced diet if you can get hold of any of these:
Good proteins: Chicken, fish, nuts.
Good fats: Flax seed oil, oily fish such as salmon and sardines, sunflower seeds and avocados.
Plenty of fresh fruit and vegetables: Dark-coloured fruits (plums, red grapes ect.) and vegetables (spinach, kale, and broccoli) are good ones to aim for as they are higher in antioxidants than lighter coloured fruit and vegetables.
What if I exceed my protein intake?
NO ANSWER





What is my recommended daily protein intake for me, i train 4times a
week, iam 5' 11' weighing 14stone 4lb and 33inch waste 40years old(ie an old codger).


Quote:
Also to get the right levels of protein in the day you should multiply your body weight in kg by 2 to give you the amount of protein in grams you need to consume each day (E.g. 70kg x 2 = 140grammes of protein per day) this calculation is for people performing regular exercise.
Obviously take the protein content of the supplements away from this total to get the amount you should be getting from your diet.
To figure out how many calories you need to be consuming take your body weight in pounds and times by 15.
(e.g. 165.4pnd x 15 = 2'481calories per day) Of course the more active we are, the more calories we need to maintain/increase weight.
For the best results you should be consuming Protein every 2-3hrs.
This creates a positive nitrogen balance, promotes muscle growth, repair and recovery.
Drink Promax at breakfast or with meals to boost protein content, in between meals as a high protein snack, after training to increase recovery or even at bedtime to prevent muscle loss during the night.
So there you have it Im not saying any of this is correct, i just thought i would purvey it 'from the horses mouth'. From a reputable supplier, dont get me wrong i don't entirely believe them, but there's some clear advice there from a representative that 140g's is recommended for me, if that's excessive and i end up with Kidney failure because of it, i wonder where i stand legally? This does potentially concern me if this is bogus information why hasn't it been challenged?

After listening to cockyLaRock of course ive done a bit more research, talked to people down the gym etc. He and others presented some valid information.

I approached quite a few guys that were well built and not just talking 'body builders' i mean rugby players, sprinters and other sportsmen who need power for their game, on average they used a combination of a well balanaced diet with a supplement/ mixture below:

BCAA's (amino acid mix, help boost nitrogen retention in muscles)

Whey(quick hit protein) taken before or after workout (within 15mins after)

Casein (slow release protein) taken early morning afternoon or before bedtime

Creatine - reduces lactic acid build up enabling you to workout harder and longer, various benefits personally for me it prevents DOMS (delayed onset muscle soreness) you know that 48hr later stiffness that can be uncomfortable! Water retention can occur.

Recovery recipes (Mixture of Protein/Dextrose/Bananas)

So there you have it, seems a high percentage take supplements to up their protein intake. I asked a few people who clearly looked overweight and underweight as well, a smaller percentage of them took protein shakes but i also observed their training wasn't half as intensive as the people who clearly looked above average on muscle stature and who also took supplements. And they didn't really focus on what they ate in the day.



Im awaiting a reply from my 2 more guys who have taught me loads about fitness and training. Ive asked them the same Q's see what they say.
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  #175  
Old 01.09.2010, 17:41
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Re: Is Protein Powder good for work out in gym ?

I just visited one of the biggest Walmarts I have ever seen, built up by custom from the small provincial college town. They were well stocked on the mega tubs of whey protein- I think almost 2000gram buckets of whey protein; in anticipation of the college boys!
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Old 07.06.2011, 22:26
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Re: Is Protein Powder good for work out in gym ?

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Hi
I am doing regular work out for the past couple of months. My trainer is suggesting me to take protein powder but my friends restricting me not to take saying that protein powder is not good for health. Advise me whether it is good for health if I take it with proper work outs.

Thanks in advance,
The one thing I would suggest is to trust your trainer over your friends when it comes to supplements and nutrition. Reason being is because thats what they do for a living, meaning they know what they're talking about. Now to answer your question, yes it is good for the health because it helps rebuild the muscle tissue after working out by giving your muscles the nutrients they need. I myself have been is optimum nutritions 100 whey protein and I feel healthier than ever. Any whey protein will do the same, thats just what I choose to use
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  #177  
Old 07.06.2011, 23:07
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Re: Is Protein Powder good for work out in gym ?

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The one thing I would suggest is to trust your trainer over your friends when it comes to supplements and nutrition. Reason being is because thats what they do for a living, meaning they know what they're talking about. Now to answer your question, yes it is good for the health because it helps rebuild the muscle tissue after working out by giving your muscles the nutrients they need. I myself have been is optimum nutritions 100 whey protein and I feel healthier than ever. Any whey protein will do the same, thats just what I choose to use
My pharmacy suggests using homeopathic medicine. They know wat they are talking about. They do it for a living.

My friends suggest using homeopathic medicine is a waste of time.
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  #178  
Old 09.06.2011, 23:17
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Re: Is Protein Powder good for work out in gym ?

Tom1234, you're right.

However, it should be pointed out that neither homeopatic medicine nor protein powders can do any harm if taken in recommended quantities.

Protein powder (whether whey protein, casein, egg protein or some other) can be a beneficial supplement. It is used by athletes and fitness enthusiasts who need more protein in their diet to speed up recovery from training, which is catabolic, and promote anabolism in the recovery phase. It is also used by busy people who follow a healthy lifestyle and opt to take a shake instead of getting some junk food or skipping a meal.
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Old 10.06.2011, 15:04
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Re: Is Protein Powder good for work out in gym ?

Protein powder or a supplement prob sounds better, is key after a strenght or anaerobic session. like one of the guys above said its vital to take advantage of the 'Window of oppurtunity' to replenish lost nutrients carbs sugars and of coarse protiens for your muscles to rebuild and start the recovery process the best way you can and the fastest you can. This window pirmarily is within a half hr, quick as possible really. anything over that your body will get letargic and start looking for nutrients somewhere in your body, alittle body fat but nothing to speak of, what ever carbs may be left in your system and the las thing you want to happen is that your muscles will start to look for proteins already in your muscle, coz it occurs in our muscles naturally. if that happens your muscle will start to eat themselves and reverse what good work you have been putting in. nothing is better than real nutrition, eggs, lean meats, nuts, seeds, dairy products etc for getting proteins but shakes are quick convenient and come in alot of different forms and ingredients geared towards specific goals and requirements of ones body. Slow release or fast release formulas, given how efficiently your body breaks it down, time of the day and when you take it, various protein based matters, soya or whey, these holds different qualities and a prefernence with how your body manages it. Questions better suited for nutritionists and nutritionally minded fitness professionals. But if you didnt want to take these powders and shakes for whatever reason, taste, expense, preference to a quality meal. i would recommend investing in BCAA's, Branch Chain Amino Acids, these are the building blocks to protein uptake. Can be bought in capsule form or in tablets or powder in evervesant form, taken with a simple post exercise drink like lucozade sport or whatever is out there. These can keep yout tied over untill you get home for a good protein inriched meal.

hope this helps some way
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Old 10.06.2011, 15:08
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Re: Is Protein Powder good for work out in gym ?

Also these watever supplement you choose, it worth experimenting taking before a gym session or intense workout. This means that protein will be in your system and ready to be used and or replenish as you exert yourself so fatigue doesnt kick in as fast leading to greater results anf performance!!!!
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