Easiest way to add extra protein to shakes?

crxsi09

Hi all,
Just wondering is there anything i can add to my protein shake that already contains 24g of protein to give it more? Is there a scoop of another oowder i can add to it?
Cheers

endacl

An egg. And a steak.

Alf Veedersane

crxsi09 wrote: »

Hi all,
Just wondering is there anything i can add to my protein shake that already contains 24g of protein to give it more? Is there a scoop of another oowder i can add to it?
Cheers

Is there a scoop of another powder, other than your protein powder, for adding protein to your protein shake? Seriously?

Also, why do you need more than 24g of protein?

FriendsEV

750ml protein milk and 2 scoops whey

Bout 70g protein

Cake Man

Egg whites
100ml is about 45cals and 10g of protein

pleas advice

Another scoop?

crxsi09

I need to take 170g of protein a day.
I was thinking so far if i took
1 shake in morning 24g protein
1 protein bar 20g protein
Dinner: portion of chicken 40g protein
Second shake in evening 24g protein
2nd proetein bar 20g protein.
Think ive 42g left to take
Is there anything i can add to dinner to
Make up the remaining 42g?
Or any other way of doing it?
Thanks for all the help!

whippet

crxsi09 wrote: »

I need to take 170g of protein a day.
I was thinking so far if i took
1 shake in morning 24g protein
1 protein bar 20g protein
Dinner: portion of chicken 40g protein
Second shake in evening 24g protein
2nd proetein bar 20g protein.
Think ive 42g left to take
Is there anything i can add to dinner to
Make up the remaining 42g?
Or any other way of doing it?
Thanks for all the help!

what other food do you eat? there is protein in most food stuffs !!

crxsi09

whippet wrote: »

what other food do you eat? there is protein in most food stuffs !!

Well i've only started gym and starting to up my protein intake so im looking for ideas on how to reach my 170g a day intake. I used to eat everything and anything so ive changed that in last 3 weeks to better diet.
As i said im looking for ideas. I read somehwere(cant remember where) about someone adding some more protein to the protein shake to bump it from 24g to whatever

Tar.Aldarion

What formula gave you that amount of protein? You'd need to be a 210lb bodybuilder bulking and looking to get absolutely the most gains to need that much.

crxsi09

Tar.Aldarion wrote: »

What formula gave you that amount of protein? You'd need to be a 210lb bodybuilder bulking and looking to get absolutely the most gains to need that much.

Optimum nutriion gold standard has 24g of protein in it.im tryimg to bulk up myself but im only literally starting off.havnt started taking any yet.im goin gym 3 times a week and triner said i need 170g a day protein for my weight that i am etc

bloodless_coup

1 gram of protein for 1 pound of weight?

carltonleon

Ditch the protein bars as they are processed ****e, in my opinion. A pint of milk has about 18/19grms of protein so have that instead

runawaybishop

crxsi09 wrote: »

Optimum nutriion gold standard has 24g of protein in it.im tryimg to bulk up myself but im only literally starting off.havnt started taking any yet.im goin gym 3 times a week and triner said i need 170g a day protein for my weight that i am etc

Trainer is incorrect, you need whey less :cool:

Tar.Aldarion

crxsi09 wrote: »

Optimum nutriion gold standard has 24g of protein in it.im tryimg to bulk up myself but im only literally starting off.havnt started taking any yet.im goin gym 3 times a week and triner said i need 170g a day protein for my weight that i am etc

Read this re amount of protein needed https://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
I wouldn't take a trainers word as gospel anyway. Stressing out a bit much to get that much into you.


I don't eat meat so I eat some other stuff. Seitan is 75% protein so I eat that if I want a good bit (100g seitan is 370 calories and has 75g protein), just as long as you have varied sources it's fine.

SozBbz

As someone already mentioned, there is protein in almost everything. It sounds like you're only counting the obvious protein.
You should use MyFitnessPal or similar app -if you input everything you eat, the protein in other foods might add up to bridge the gap, you might be eating more than you think

crxsi09

Tar.Aldarion wrote: »

Read this re amount of protein needed https://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
I wouldn't take a trainers word as gospel anyway. Stressing out a bit much to get that much into you.


I don't eat meat so I eat some other stuff. Seitan is 75% protein so I eat that if I want a good bit (100g seitan is 370 calories and has 75g protein), just as long as you have varied sources it's fine.

Thats an interesting read.thanks for that.what would anyone recommend as my daily intake of protein then if i currently 80kg?
Cheers

crxsi09

Tar.Aldarion wrote: »

Read this re amount of protein needed https://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
I wouldn't take a trainers word as gospel anyway. Stressing out a bit much to get that much into you.


I don't eat meat so I eat some other stuff. Seitan is 75% protein so I eat that if I want a good bit (100g seitan is 370 calories and has 75g protein), just as long as you have varied sources it's fine.

Thats an interesting read.thanks for that.what would anyone recommend as my daily intake of protein then if i currently 80kg?
Cheers

Arrival

Peanut butter and actual peanuts or almonds

crxsi09

Tar.Aldarion wrote: »

Read this re amount of protein needed https://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
I wouldn't take a trainers word as gospel anyway. Stressing out a bit much to get that much into you.


I don't eat meat so I eat some other stuff. Seitan is 75% protein so I eat that if I want a good bit (100g seitan is 370 calories and has 75g protein), just as long as you have varied sources it's fine.

Thats an interesting read.thanks for that.what would anyone recommend as my daily intake of protein then if i currently 80kg?
Cheers

Alf Veedersane

crxsi09 wrote: »

Thats an interesting read.thanks for that.what would anyone recommend as my daily intake of protein then if i currently 80kg?
Cheers

0.82g/lb is the upper limit. You realistically don't need to hit the upper limit.

Get most of it from food as opposed to shakes and bars

dastardly00

Alf Veedersane wrote: »

0.82g/kg is the upper limit. You realistically don't need to hit the upper limit.

Get most of it from food as opposed to shakes and bars

You mean 0.82/lb?

Alf Veedersane

dastardly00 wrote: »

You mean 0.82/lb?

I did.

I usually think in g/kg

igCorcaigh

0.8 grams of protein per kilogram of body weight

https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096

crxsi09

igCorcaigh wrote: »

0.8 grams of protein per kilogram of body weight

https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096

I just filled out that website about my rda intake for protein and it came up as 58g of protein.i suppose if i even doubled that intake for bulking up i would be doing good?
I thought 58g as rda would be too low anyway if i was bulking up. Wouldnt be too hard to manage getting 100g a day instead of the original 170g i thought i would need

Alf Veedersane

crxsi09 wrote: »

I just filled out that website about my rda intake for protein and it came up as 58g of protein.i suppose if i even doubled that intake for bulking up i would be doing good?
I thought 58g as rda would be too low anyway if i was bulking up. Wouldnt be too hard to manage getting 100g a day instead of the original 170g i thought i would need

Bulking up isn't just about protein. Total calories...level of training...are you sure you have those in order?

igCorcaigh

crxsi09 wrote: »

I just filled out that website about my rda intake for protein and it came up as 58g of protein.i suppose if i even doubled that intake for bulking up i would be doing good?
I thought 58g as rda would be too low anyway if i was bulking up. Wouldnt be too hard to manage getting 100g a day instead of the original 170g i thought i would need

Oh I think that's still too much.
I'm no expert and have no experience with body building.

But I would think that you will bulk up with exercise and adequate protein.

Adequate. Too much protein puts pressure on your kidneys and will kick your body out of gear.

My advice, for what it's worth, is to keep up the training and eat a healthy diet. Have a can of tuna a few times a week, and you'll be grand.

dastardly00

igCorcaigh wrote: »

0.8 grams of protein per kilogram of body weight

https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096

0.8 g/kg is the RDA for a sedentary person. From that link:

The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, it’s the minimum amount you need to keep from getting sick — not the specific amount you are supposed to eat every day.

igCorcaigh

dastardly00 wrote: »

0.8 g/kg is the RDA for a sedentenry person. From that link:

Thanks for the correction! It does vary per individual, doesn't it.

The advice to OP still sounds very high.
I'm no expert though.

crxsi09

Cheers everyone ye all have been a great help.an awful lot to take in when starting out especially the food and diet end of it!

Chancer3001

crxsi09 wrote: »

Thats an interesting read.thanks for that.what would anyone recommend as my daily intake of protein then if i currently 80kg?
Cheers

80 x 1.6 = 128.

Do that consistently and you'll be fine

crxsi09

Cheers everyone ye all have been a great help.an awful lot to take in when starting out especially the food and diet end of it!

igCorcaigh

crxsi09 wrote: »

Cheers everyone ye all have been a great help.an awful lot to take in when starting out especially the food and diet end of it!

All the best in bulking up! I'm sure you'll do great.
Let us know how you get on!

Tar.Aldarion

I wouldn't worry too much about exact figures. As Alf said it's farther down the list of things that matter, especially starting out. Just eat well and train and sleep.

Mellor

crxsi09 wrote: »

I need to take 170g of protein a day.
I was thinking so far if i took
1 shake in morning 24g protein
1 protein bar 20g protein
Dinner: portion of chicken 40g protein
Second shake in evening 24g protein
2nd proetein bar 20g protein.
Think ive 42g left to take
Is there anything i can add to dinner to
Make up the remaining 42g?
Or any other way of doing it?
Thanks for all the help!

Have you tried eating breakfast and lunch?

The diet above, as written, is pretty shite

FriendsEV

igCorcaigh wrote: »

Oh I think that's still too much.
I'm no expert and have no experience with body building.

But I would think that you will bulk up with exercise and adequate protein.

Adequate. Too much protein puts pressure on your kidneys and will kick your body out of gear.

My advice, for what it's worth, is to keep up the training and eat a healthy diet. Have a can of tuna a few times a week, and you'll be grand.

Why are you answering if you have no experience with body building?

Go to a body building forum OP and post there

Wasting your time here

500g of chicken, bit of rice, pint of milk is 170g OP

How is that hard to achieve?

Thats an evening meal for me

runawaybishop

FriendsEV wrote: »

Why are you answering if you have no experience with body building?

Go to a body building forum OP and post there

Wasting your time here

500g of chicken, bit of rice, pint of milk is 170g OP

How is that hard to achieve?

Thats an evening meal for me

He doesn't need 170 grams of protein a day, 112 at his weight is enough.

dastardly00

We've gone from... a few cans of tuna per week, it'll be grand... to 500g of chicken in one meal...

:pac: :pac: :pac:

wilkie2006

OP

If you’re working with a PT, I would recommend you follow their program to its end. Save Boards posters’ advice re protein consumption for later.

Once you’ve finished your current programme, assess your results and decide whether to alter your protein intake (etc).

When it comes to body composition etc, CONSISTENCY is as important as WHAT you do.

Regarding the type of protein: try to avoid bars etc and stick to proper food.

Mellor

wilkie2006 wrote: »

When it comes to body composition etc, CONSISTENCY is as important as WHAT you do.

That's not remotely true at all.
There's no point doing anything consistently poorly.

wilkie2006

Mellor wrote: »

That's not remotely true at all.
There's no point doing anything consistently poorly.

Yes, but assuming you’re going in the right direction, consistency is what matters.

Sorry, I thought that my point was clear from the context of the thread/ post. Thanks for the heads up

Mellor

wilkie2006 wrote: »

Yes, but assuming you’re going in the right direction, consistency is what matters.

I know what you meant, that's still incorrect. Consistency isn't what matters.
Say somebody was to consistently hit 60% of their protein target, going in the right fmdirection, but falling short. They'd be better off in their intake varied between 50-100% constantly, even thiughts that's inconsistent.

If the OPs protien intake is le, he should fix it now. Waiting until the end of the program in the name of consistency is silly.

Irishcrx

It can become awful confusing when people give you so many variations of advice , but everyone has their own opinion on what 'ideal' is and of course it varies from person to person , in time you will know what works for you in calories for bulking , cutting and maintenance through just doing it yourself and monitoring it.

In general , the overall opinion is that you need between 0.8 - 1.5 grams of protein per pound of bodyweight , I'd leave the 1.5 to serious trainers and those who are advanced in lifting , you should aim between 0.8 - 1 so 136 - 170 grams per day if you are in that range you will be fine.

It's not hard to hit 170 on a lean bulk or bulk , chicken fillets at lunch and steak at dinner or similar and your more a less well on the way , be consistant in your training and results will follow.

wilkie2006

Mellor wrote: »

wilkie2006 wrote: »

Yes, but assuming you’re going in the right direction, consistency is what matters.

I know what you meant, that's still incorrect. Consistency isn't what matters.
Say somebody was to consistently hit 60% of their protein target, going in the right fmdirection, but falling short. They'd be better off in their intake varied between 50-100% constantly, even thiughts that's inconsistent.

If the OPs protien intake is le, he should fix it now. Waiting until the end of the program in the name of consistency is silly.

(“Le” = “low”, right?)

I think we’re misunderstanding one another somewhere.

Without question, if something is wrong you should stop doing it. Absolutely.

I may have missed it (and perhaps this is where the misunderstanding has arisen), but the OP hasn’t posted their weight, TDEE, body fat % etc so we can’t say their protein is too low (and 170g protein sounds like it’s in the ballpark for a regular, untrained person).

In fact, I’m basing my argument on the assumption that the macros they were given by their PT are correct.

Given this, my suggestion is that the OP - a newbie who doesn’t have the base knowledge to readjust their carbs and fats so that their calorie deficit remains effective or that their calorie surplus remains controlled - doesn’t go altering pieces of their plan based on snippets they pick up online.

Resources like this - where contributors like yourself have a huge breadth of knowledge to share - are gold. No question. Advanced training methods (and to a newbie macro calculations are advanced) are likely to be information overload to a beginner.

With all of this in mind, I was proposing that the OP should complete their program (again, I assume it’s been written by someone qualified to do so) assess the results and determine what the next period of training should look like.

Apologies if I’ve missed a post and created a confused situation!

runawaybishop

wilkie2006 wrote: »

I may have missed it (and perhaps this is where the misunderstanding has arisen), but the OP hasn’t posted their weight, TDEE, body fat % etc so we can’t say their protein is too low (and 170g protein sounds like it’s in the ballpark for a regular, untrained person).

In fact, I’m basing my argument on the assumption that the macros they were given by their PT are correct.

Op is 80kg, 170grams of protein will provide no additional benefit over ~115grams, except it will probably cost more money and make bigger stinkier poos.