Help with protein shake for women

jakeypooh

Hi
I also posted this in diet & nutrition

Im looking for some help with protein shakes.

Im training the past 10 years and am currently training for the mini marathon in June.
My aim is to loose a bit of weight about 10lbs and tone right up. I used to do loadsa weights but am concentrating more on cv at the mo.

What are the benefits of taking a protein shake and what changes should I notice

arybvtcw0eolkf

jakeypooh wrote: »

Hi
I also posted this in diet & nutrition

Im looking for some help with protein shakes.

Im training the past 10 years and am currently training for the mini marathon in June.
My aim is to loose a bit of weight about 10lbs and tone right up. I used to do loadsa weights but am concentrating more on cv at the mo.

What are the benefits of taking a protein shake and what changes should I notice

What changes will you notice...

1. Your bank balance will take a hit. But shop around, some shops are doing good deals.

2. If your doing lots of milage, that and increasing your protein intake will burn off alot more fat without losing muscle.

3. Your farts will stink - FACT.

g'em

It's a new user Mairt, and it's a woman. Stop being such a bloke about it.

jakeypooh the reason why a lot of people use protein shakes is simply because of their convenience. All that's really in a protein shake is... well, protein! But because it's in powdered form it's easy to store, and lasts a long time and all you need to do is add milk or water and you've got a ready-made brilliant supply of quality protein.

The protein in whey is pretty much the "best" protein you can get but it shouldn't replace whole foods. In other words, eat lots of protein from wholefoods and then supplement with shakes. I eat a lot of eggs, a lot of lean meats, a little dairy and then my protein shakes top up my daily protein intake.

If you're training hard your body will need more protein then usual because you're constantly tearing down your muscle fibres and you want to rebuild them - make sure you eat often and eat well and if you really feel your protein intake is lacking a shake once a day straight after training certainly won't hurt.

Prices of whey varies wildly but you should be able to get a months' supply for around €30.

jakeypooh

Thanks a lot gem

I eat really welll 3 meals a day so what do you think is the best way to include the shakes
It says in the label one mid morning and one mid afternoon or should I take one before or after training
What gives the best results

Thanks for noticing Im a woman, (Jakeypooh is my dog)

g'em

jakeypooh wrote: »

Thanks for noticing Im a woman, (Jakeypooh is my dog)

lol I was wondering where the masculine nametag was coming from!!

We'd widely believe in these parts that eating mroe frequently than 3 times a day is easier for your body to maintain good condition when you train hard. think of it this way - your body needs fuel to gorw, repair and get stronger right? Well giving yourself small, frequent supplies of fuel (like breakfast, mid-morning, lunch, mid-afternoon and dinner) encourages your body to be more efficient at using the fuel rather than when it gets big lump deposits three times a day.

You go thte Slender Pro right? In that case I'd have a scoop or two right after you've done your training session - this is when your body needs protein the most, because its protein that helps us rebuild and repair our muscles.

With me for example I'm traying to train first thing in the morning so I'll get up, have a small breakfast, go training, have some SP and maybe a piece of ruit post-workout, then have another small snack mid-morning (maybe a hard-boiled egg). It's actually a very satisfying way to eat - you eat a little a lot and it means you never really have an empty tummy.

What kind of foods do you eat right now?

jakeypooh

Diets pretty good
I always train in the mornings so I have bran flakes, skimmed milk and a piece of fruit (grapefruit). AFter training mid morning if Im hungry Il have a piece of fruit. Lunch can be wholemeal bread, ham and salad, beans on toast or whole grain spaghetti, I split dinner into 2 parts as I work 3 nights so its usually pasta bake with turkey mince, or fish and stir fry
Dont really have anything after that if Im hungry at night Il have yoghurt with strawberries

Always have a few drinks sat nite tho

RacoonQueen

g'em do you use protein shakes? I'm considering going on them again when I'm finished my exams and have the head to get my diet back on track.

Diet has really gone to crap since easter with all the work I've been doing and the fact I ate chocolate at easter and remembered how amazing it was. :rolleyes:

Edit: was meant to ask what shake you use if you do use one. As a long distance runner I'm weary of too much protein(calorie wise on top of other things I'm eating) because I concentrate on my carbs so much.

g'em

mp1972 wrote: »

g'em do you use protein shakes? I'm considering going on them again when I'm finished my exams and have the head to get my diet back on track.

I do. I don't rely on them, but they provide an easy and consistent source of protein and I drink them as a snack mid-meal or as a post-workout shake.

Right now I use Slender-Pro, but I also like Pro Matrix (wihout wanting to sound like a shill, click the link for Nutrition X in my sig!!) and IDS.

arybvtcw0eolkf

jakeypooh wrote: »

Hi
I also posted this in diet & nutrition

Im looking for some help with protein shakes.

Im training the past 10 years and am currently training for the mini marathon in June.
My aim is to loose a bit of weight about 10lbs and tone right up. I used to do loadsa weights but am concentrating more on cv at the mo.

What are the benefits of taking a protein shake and what changes should I notice

Ok, I'll try answer your question again since no else attempted to.

What changes should you notice.

If your trying to lose weight whey protein shakes are a handy and effient way of getting protein into your body without taking in additional fats.

Judging by your diet here your not taking in enough proteins as it is, so supplimenting with whey in your case makes a lot of sense.

You might find that after awhile taking whey shakes regularly will lead to bloating and flatulence, from my experience this bothers women more than men. If thats the case you can suppliment meals with amino-acid pills.

These are predigested proteins and while not a 'whole' protein like whey (most whey proteins are whole, or very near whole proteins. There's a science behind it with BV values and other stuff). But while not a 'whole' protein they are invaluable at providing the essential proteins (at meals times) which regular food doesn't provide.

So to put it simply.

Whey is a whole or near whole protein. It will supply you with extra proteins without the fats. Of course some foods do this too - Chicken, turkey, fish.

Changes you'll notice - You won't 'notice' too much. You'll break down fat while maintaing muscle.

Since your concentrating on CV fitness at the moment and not lifting weights you could get away with supplimenting your mealtimes with amino-acid pills if you find taking whey regularly causes you any discomfort.

Btw, you shouldn't add milk to whey protein as its generally accepted that it degrades your shakes - although I'm guilty of it myself just to make shakes taste a little better, but I seldom do it. Also protein digests best with water.

g'em

Mairt wrote: »

Btw, you shouldn't add milk to whey protein as its generally accepted that it degrades your shakes - although I'm guilty of it myself just to make shakes taste a little better, but I seldom do it. Also protein digests best with water.

What now? Whey comes from milk so explain that logic to me...

Whey digests fine with milk, it just digest slower thanks to the casein content of milk.

Some of your post doesn't make sense; aa supplements aren't predigested proteins, they're just the molecules that combine together to make proteins. You don't take aa supplements with the aim of making particular proteins in mind. You can't compare aa's with whey because whey is composed of proteins that are composed of aa's. If an amino acid supplement contains all 20 amino acids then it contains the complete range of aa's, end of.

I'm not sure how you've answered the OP where no-one else has...

arybvtcw0eolkf

g'em wrote: »

What now? Whey comes from milk so explain that logic to me...

Whey digests fine with milk, it just digest slower thanks to the casein content of milk.

Some of your post doesn't make sense; aa supplements aren't predigested proteins, they're just the molecules that combine together to make proteins. You don't take aa supplements with the aim of making particular proteins in mind. You can't compare aa's with whey because whey is composed of proteins that are composed of aa's. If an amino acid supplement contains all 20 amino acids then it contains the complete range of aa's, end of.

I'm not sure how you've answered the OP where no-one else has...

I didn't compare Amino acids pills with Whey, I said how both could be used separately.

She asked whats change she'd notice, I thought I answered that. You answered the benefits, I answered the bit about what changes she's notice. She won't notice any, the vast majority of user's don't notice changes as such but should still understand the benefits without taking something blind.

Milk and water - is it that big a deal?. Its what I've always understood to be true, its mostly the advice given by the manufacturers of Whey powered.


Have to leg it.

g'em

Mairt wrote: »

Milk and water - is it that big a deal?. Its what I've always understood to be true, its mostly the advice given by the manufacturers of Whey powered.

Probably not a big deal in the grand scheme of things, but there's no point in perpetuating un-truths either.

A lot of people enjoy drinking their shake with milk so why should they be led to believe that it will somehow degrade the shake? Adding water OR milk will cause some of the protein globules of whey to unravel and breakdown, but protein degradation will generally only happen in the presence of enzymes, high temperatures or an alteration in pH.

Which manufacturers advise against using milk with their whey?