Protein noob. Advice

Keano!

Ok, to cut a long story short, I'm going to start taking protein shakes, for a while anyway and need to know a few things, what to buy, how often to take and any other info i might need.

finishing rehab on a knee injury, so been out of action and need to get back into shape. my current schedule involves...

monday - gym
tuesday - 2k run
wednesday - gym
thursday - 5k
friday - gym

so im going to work protein into my diet now, and as said above, any advice would be great for me...a complete noob to the whole thing. don't even know how long a tub would last!!

been looking at this anyway... http://www.hollandandbarrett.ie/pages/product_detail.asp?pid=3415&MCatID=5&prodid=2990&cid=47&sid=0

thanks....

drdeadlift

30 gram serving of whey after training.Eat well and frequently and your sorted.

Keano!

so just 30 grams of the powder into milk? or water or anything? i really am a noob do i need to get one of those shaker things?

and the one i linked would be fine? im a gaelic player by the way, not rugby.

johnners2981

You don't need a shaker thing but they're handy, beats stirring with a spoon. Instructions are on the tub, fairly straight forward. Tells you how many ml of your preferred liquid to drink with the scoop. I prefer milk with the chocolate flavour

Keano!

ok,thanks. i;ll just get one, no harm in having it.

so one 30gram serving after each workout. thanks for the help.


any other info/advice you think i might need would be great too guys!

johnners2981

Well imo you should take about 35/40g of that powder after your workout because it is only 59% protein, so take that bit extra to make sure your getting 20/25g of protein after your workout.
I'm no expert but as far as I know there's nothing wrong with excess protein, especially just a couple of grams.

Anyone check out that tinyurl link, looks a bit dodgy

GregoryD

hi, i don't think you need them, you can get all the nutrients you need at this stage from good food

maybe if you start at some point much more intensive then i think you may need them

finally if you want them, my advice is to go to bodybuilding.com, i use them, i love the forum as well as the shop and service
I use the basic good reputation ON Whey which is always top 1 item sold i think on their top 10 list

john_cappa

Do not buy that product!!!! Please tell me you didnt spend 40 quid on a kilo of 59% protein???

Naos

GregoryD wrote: »

hi, i don't think you need them, you can get all the nutrients you need at this stage from good food

maybe if you start at some point much more intensive then i think you may need them

Pretty large assumptions to make considering he never posted his current diet / training routine.

While he could get all he needs from food, a shake is handy for the time saving nature of it and its a more economically viable option.

OP the H&B are pretty low quality in terms of protein. I purchased one before (Body Fortress) and it was pretty tough to mix (clumpy) and quite waxy.

I get the unflavoured protein from myprotein.com/ie - I think a lot on here use the site.

drdeadlift

john_cappa wrote: »

Do not buy that product!!!! Please tell me you didnt spend 40 quid on a kilo of 59% protein???

If he is new to the game how is he to know otherwise.

Keano!

Ok, thanks for the tips/advice so far. Just got myself this...

http://www.hollandandbarrett.com/pages/product_detail.asp?pid=100&MCatID=5&prodid=563&cid=47&sid=0

so i'm gonna see how it does for me.

i see someone mentioned diet above, i've a pretty average one to be honest. average day for me would be...

porridge & milk for breakfast
roll with chicken and salad or something similar around 1
something like pasta/quick to make around 4 or 5
dinner at 7
sandwich or something at 10 or 11

it's not packed with protein so i guess the shakes will be beneficial.

ray jay

drdeadlift wrote: »

If he is new to the game how is he to know otherwise.

Well if he had seen John's post in time he would have known.

OP, when your current protein powder starts running low, have a look at this, it's much cheaper. Plenty of people here use that site regularly, it's quite reliable.

john_cappa

drdeadlift wrote: »

If he is new to the game how is he to know otherwise.

You were the first person to reply lol! You could have put him right!:D

BlueIsland

Keano! wrote: »

Ok, thanks for the tips/advice so far. Just got myself this...

http://www.hollandandbarrett.com/pages/product_detail.asp?pid=100&MCatID=5&prodid=563&cid=47&sid=0

so i'm gonna see how it does for me.

i see someone mentioned diet above, i've a pretty average one to be honest. average day for me would be...

porridge & milk for breakfast
roll with chicken and salad or something similar around 1
something like pasta/quick to make around 4 or 5
dinner at 7
sandwich or something at 10 or 11

it's not packed with protein so i guess the shakes will be beneficial.

Its packed with refined carbs. You are pretty vague with dinner. Protein is a good port of call but cutting out on refined carbs or limiting them more than you seem to be is as important (depending on your goals which you dont seem to mention).

Keano!

Well dinner isn't what I make, so it could be a curry one day, shepherds pie the next, that sort of thing. You know what I mean?

Goals are pretty straight forward.

Put on the muscle I had last February. Did my knee and I've lost a lot of weight and muscle due to inactivity. So the goals are really just to get the strength back into by arms and legs, if that makes any sense?

Vomit

OP, one serving of protein powder after your workout isn't going to do anything. It's not a drug that you take before or after a certain activity. You must incorporate protein into your diet throughout the whole day, whether it's a training day or not. There are lots of online calculators to figure out how much you need- split that daily amount into 5 of 6 healthy meals a day. Whole food is better quality than a shake, and you'll digest it slower.

Protein is probably over-emphasised by magazines etc when it comes to bodybuilding. You need carbs too, and more importantly, if you don't have a calorie surplus, you won't build any muscle.

drdeadlift

Vomit wrote: »

OP, one serving of protein powder after your workout isn't going to do anything. It's not a drug that you take before or after a certain activity. You must incorporate protein into your diet throughout the whole day, whether it's a training day or not. There are lots of online calculators to figure out how much you need- split that daily amount into 5 of 6 healthy meals a day. Whole food is better quality than a shake, and you'll digest it slower.

Protein is probably over-emphasised by magazines etc when it comes to bodybuilding. You need carbs too, and more importantly, if you don't have a calorie surplus, you won't build any muscle.

The first sentence here isn't true.

If you sit down write out a 5/6 meal a day plan looks great.Then you look at the money side of things,its a very expensive lifestyle many cannot afford.The supps can bring up cals and keep costs down.

I remember a friends mother use to buy 1/4 of a cow at a time.This might be an option..

spalpinfanach

do you really need to take the shake every day, or every day you train?

Vomit

drdeadlift wrote: »

The first sentence here isn't true.

If you sit down write out a 5/6 meal a day plan looks great.Then you look at the money side of things,its a very expensive lifestyle many cannot afford.The supps can bring up cals and keep costs down.

I remember a friends mother use to buy 1/4 of a cow at a time.This might be an option..

It's the supplements that are expensive, not the 5/6 meals per day. I think the main reason for frequent eating is to keep protein levels and blood sugar stable so the body can function evenly all day and build muscle faster. The amount of actual extra calories you need per day is only around the 300 mark.

Gummy Panda

Vomit wrote: »

It's the supplements that are expensive, not the 5/6 meals per day. I think the main reason for frequent eating is to keep protein levels and blood sugar stable so the body can function evenly all day and build muscle faster. The amount of actual extra calories you need per day is only around the 300 mark.

Its costs about 36c - 50c per serving of whey if you buy flavoured WPC from a bulk supplier. That's cheaper then a chicken breast.