Advice on taking protein

thirtysomething

I am in the process of losing weight & toning up. I am doing cardio & weights a few times a week. I would be grateful if someone could advise on the following questions:

1. Through a low calorie food regime for weight loss, will my body stop building muscle or will it will use muscle tissue for energy? (which will ultimately negate the efforts I am putting in on the weights).
2. Will I add weight all round by taking the protein and as a result defeat my weight loss goals? (my weight loss target is about another 8lbs, taking into account that I hope to lose more but put on muscle which is heavier)
3. Should I be taking protein while I am trying to lose weight or should I lose the weight first and then try to build myself up?
4. If I am taking protein, how do I know how much to take? (e.g. If I don’t want to build too big, I just want good tone & I work out with weights 3 times per week/cardio 3 times per week).
5. Which is the best way to add a protein supplement to my diet, through whey powder/shakes or by supplements capsules?
6. Does taking protein add any many calories to my diet?
7. Are there any side effects of taking protein (Sleeplessness etc?…).
8. Should you only take protein on the days that you are weightlifting or engaging in intense cardio?
9. Should you take protein immediately after your workout or evenly over the day following your workout
10. Can taking additional protein aid in fat weight loss?
11. Can taking too much protein be bad for my kidneys in the long term?
12. Do you have to keep taking protein even when you reach your desired weight/shape?

I hope you don’t mind all the questions but I don’t like to believe the advertising on the product itself. Maybe this thread could become a good reference for ‘newbies’ in relation to a taking protein supplements guide.

Dragan

Here's my take on them.

1. Through a low calorie food regime for weight loss, will my body stop building muscle or will it will use muscle tissue for energy? (which will ultimately negate the efforts I am putting in on the weights).
Your body will use muscle no matter what sort of calorie diet you are on. If you eat 4000 calories a day, but no sources of protein or amino acids then your body will need to break down muscle to get them. Just think of it as carbs and fat are stored as FAT, with protein being stored as MUSCLE. If the diet is lacking in any it will need to break down the relevant source for them. As such, you can eat plenty of protein over the day and not have too much to fear about adding any fat once the sources are lean, also the thermogenic nature of protein will aid in some weight loss. It will help keep you full etc, just don't go overboard.

2. Will I add weight all round by taking the protein and as a result defeat my weight loss goals? (my weight loss target is about another 8lbs, taking into account that I hope to lose more but put on muscle which is heavier)
If your on a balance workout regime then yes. Get over the idea that weight loss is your goal, because it's not. Your goal is to loss adipose ( fat ). As such, if you add lean mass, you will be upping your metabolism as well, as lean muscle burn more calories.

3. Should I be taking protein while I am trying to lose weight or should I lose the weight first and then try to build myself up?
Yes you should, as I have already sad it's a low calorie food source that will help you feel full. You indeally need a protein source roughly every three hours to keep yourself from breaking down your hard earned muscle mass.

4. If I am taking protein, how do I know how much to take? (e.g. If I don’t want to build too big, I just want good tone & I work out with weights 3 times per week/cardio 3 times per week).
Completely depends on how heavy you are. Your not striking me as bulking right now so 1gram of protein per pound of LEAN mass should do it.

5. Which is the best way to add a protein supplement to my diet, through whey powder/shakes or by supplements capsules?
I would advocate protein shakes over bars and BCAA tablets.

6. Does taking protein add any many calories to my diet?
Check the tub but no, pure whey is pretty low calorie.

7. Are there any side effects of taking protein (Sleeplessness etc?…).
Shouldn't be.

8. Should you only take protein on the days that you are weightlifting or engaging in intense cardio?
Every day, you need protein roughly every 3 hours or so or your body will start breaking down muscle.

9. Should you take protein immediately after your workout or evenly over the day following your workout
Immediately after your workout, always, but then again 3 hours later, you see where this is going???

10. Can taking additional protein aid in fat weight loss?
Yes, because if your on a high protein, medium carb, low fat diet then it's all good. But remember, over calories need to be watched.

11. Can taking too much protein be bad for my kidneys in the long term?
Nope.

12. Do you have to keep taking protein even when you reach your desired weight/shape?
You will still need to reach your maintanence calorie level, or else you will lose muscle and guess what, you will need protein roughly every 3 hours.

Degsy

Check the container is right!For example Weider Crash Weight Gain is something like 30 grams of SUGAR per 100 gram serving.Avoid it like the plague!!

Dragan

Degsy wrote:

Check the container is right!For example Weider Crash Weight Gain is something like 30 grams of SUGAR per 100 gram serving.Avoid it like the plague!!

Exactly, but that is not a protein, and the clue is pretty much in the title.

To be honest, i would never recommend Weider anything to anyone.

Second only to Tony Quinn on my list of stuff to avoid.

thirtysomething

What brands would you recommend that are freely available in Ireland?

g'em

Ask Dragan about Nutrition X- he'll get up on that big pedestal of his and tell you all about it maximuscle is a very popular brand but expensive and actually not very good- the amino acid profile pretty much sucks and less expensive brands do the job better. Nutrition X or Nutrisport.

Dragan

Reflex are decent as well, and are a very well run company from what i can see. Optimum Nutrition is good also, and you can get that through Easygainer here. I know his service must be decent as many people on the site recommend him.

thirtysomething

Thanks G'em & Dragan! Where would you go to pick up these brands?

(BTW Thanks for all the advice you gave my wife!, and for dobbing me in - i was enjoying being the expert! )

Dragan

as i said Easygainer can sort you out, i get my stuff from www.fitnessireland.ie Graeme the guy who runs it is spot on, completely dedicated to his customers. and it's free delivery.

And when ever you have any questions feel free to ask, we're here to help!

thirtysomething

Cheers guys. thanks for all the advice. I do feel like an information leech though. On other forums at least I can offer an opinion, but here I feel I am asking all the stupid questions!

Thanks!

g'em

thirtysomething wrote:

(BTW Thanks for all the advice you gave my wife!, and for dobbing me in - i was enjoying being the expert! )

sorry I felt really bad about that actually.. tend to talk first think after.. if the thinking even comes into it at all!!!

I get Nutrisport from Health Matters on Grafton St. You shouldn't pay more than about €30 per 2lb tub, preferably it should be €20 or so. Chocolate is the easiest flavour to stomach for most people but you learn tricks along the way- having it with mlk in the evening makes it digest slower overnight and it tastes thicker and creamier, vanilla isn't great on its own but can be mixed in with smoothies or oats etc. etc.

thirtysomething wrote:

On other forums at least I can offer an opinion, but here I feel I am asking all the stupid questions!

don't be silly- we all started somewhere. As much as we hate to say, we were all newbs at one point. Even those know-it-alls like Dragan

thirtysomething

One last question Dragan, what do you mean "1gram of protein per pound of LEAN mass should do it"?
I presume that is not on top of my RDA.
Also, how do I gauge how many pounds of LEAN mass I have?

g'em

thirtysomething wrote:

One last question Dragan, what do you mean "1gram of protein per pound of LEAN mass should do it"?
I presume that is not on top of my RDA.
Also, how do I gauge how many pounds of LEAN mass I have?

find out what your body fat is, subtract it from whole mass = lean mass.

and the cals from whey should be included in your daily calorie allowance.

(I'm Dragan's PA )

thirtysomething

Just going through the Fitness Ireland website, there is a big difference in the fat content of the different brands. What kind of fat content is there in the Nutrisports?

g'em

here's the details of the ingredients for you.. just click on download info sheet.. out of interest could you let me know how it compares with the others? well seeings how you're looking it up anyway..

thirtysomething

OK G'em - these are the details - Price per lb & Nutritional Info taken from Fitness Ireland Website. This is intended as a guide only - nutritional information was quoted in differing serving sizes so please check they are correct before making any consumer choice decisions.

Reflex Micro Whey - Cals 358 - Prot 86g - Carb 0.7g - Fat 0.2g - pp lb 14.50 - Based on 5lb purchase
Nutrisport 90+ Protein - Cals 376 - Prot 90g - Carb 2.8g - Fat 2.8g - pp lb 10.00 to 15.00 - Approx - G'em
USN Whey Protein - Cals 360 - Prot 80g - Carb 6.0g - Fat 4.0g - pp lb 11.70 - Based on 5lb purchase
EAS Mypro Whey - Cals 400 - Prot 79g - Carb 4.8g - Fat 7.3g - pp lb 10.50 - Based on 5lb purchase
Nutrition X Pro x - Cals 412.5 - Prot 82g - Carb 6.3g - Fat 6.5g - pp lb 11.88 - Based on 4lb purchase
Optimium Nutrition Whey - Cals 381 - Prot 80g - Carb 7.0g - Fat 7.0g - pp lb 8.99 - Based on 10lb purchase
Designer Protein - Cals 381 - Prot 73g - Carb 8.3g - Fat 6.3g - pp lb 12.79 - Based on 5lb purchase
Interactive Nutrition Pro XL - Cals 377 - Prot 69g - Carb 13.4g - Fat 5.4g - pp lb 11.50 - Based on 5lb purchase
Prolab 100% Pure Whey - Cals 406 - Prot 69g - Carb 18.8g - Fat 6.3g - pp lb 11.39 - Based on 5lb purchase
Reflex Instant Whey - Cals 394 - Prot 78g - Carb 4.0g - Fat 27.6g - pp lb 11.00 - Based on 5lb purchase

(Reflex Instant Whey Fat content can't be right, can it? It is that high on the website!)

Seraphina

Dragan wrote:

Your body will use muscle no matter what sort of calorie diet you are on. If you eat 4000 calories a day, but no sources of protein or amino acids then your body will need to break down muscle to get them. Just think of it as carbs and fat are stored as FAT, with protein being stored as MUSCLE. If the diet is lacking in any it will need to break down the relevant source for them. As such, you can eat plenty of protein over the day and not have too much to fear about adding any fat once the sources are lean, also the thermogenic nature of protein will aid in some weight loss. It will help keep you full etc, just don't go overboard.

You indeally need a protein source roughly every three hours to keep yourself from breaking down your hard earned muscle mass.

Every day, you need protein roughly every 3 hours or so or your body will start breaking down muscle.

oh christ, there is so much i dont know!!!
at this stage, i'm beginning to seriously doubt whether the amount of protein in my diet is enough. i wonder am i wasting my time with weights now

argh. i need to find a freakin nutritionist!!

Cravez

Dragan wrote:

Second only to Tony Quinn on my list of stuff to avoid.

i second that, anyone who says that you should take caesin instead of whey after a workout would be best avoided cause we all know whey IS the best protein to take after a workout. Don't get me wrong im trying his caesin for before bed and seems working grand(bit expensive though) but i wouldnt buy any other of the products in there.

zAbbo

I got proX recently, I'd recomment the choco flavour, i got the strawberry as well, but not too keen on it, would rather have had the banana one as well.

Sleepy

Am I right in thinking that based on the data thirtysomething has put together there that Reflex Micro Whey would be the best product for someone trying to lose a beergut while toning up?

It seems to have the lowest calories, carbs and fat content...

Also, since I'm not lifting much weights (maybe once or twice a week) just doing them to complement my swimming routine (3/4 45 minute sessions a week) should I even be considering protein shakes?