Protein drinks: What/When/How?

[janiejoey]

I need help please: Need to know what to drink/shake before and after a cardio and before and afterwards a weight/resistance training workout. Also, if I do a cardio then do a weight training shortly afterwards what do I drink before and afterwards for that? I understand fractions or oz. in my vocabulary, but don't understand grams.

I've been reading my SIL Muscle Fitness magazines and they have all kinds of things in there that you should be doing, and drinks before and afterwards are in there. I want to make my own, not purchase all those powdered drinks they have all over the place for sale.

I'm fairly sure I can make my own. This is what I have on hand, if I need anything more, could you possibly help me in the right direction?

Hemp protein
Whey protein
I've ordered some casein protein
oat and wheat bran
oatmeal
soy milk (not so sure about it anymore though)
bee pollen
lecithin granules
wheat germ
flax seed (ground)
creatine
L-glutamine

Chicken, turkey, fish, lots of fresh/frozen fruit and vegies.

Just confused on when and how to use all this.

Also, not sure how many calories to consume during the day. I'm not losing weight anymore and it could be because I'm not eating enough or maybe I'm eating too much. I eat around 1100-1250 calories. I'm 5'5.5". Do cardio one day and lift weights the next with a day or two of rest before I start all over again.

I know I'm asking for a lot and I'm sorry about that, but the magazines are confusing and you all just put it out there for anyone to understand. I still have so much to learn.

Anyone want to take a stab at this? I would really apprciate it.

Janie

 

[marnapril]

I'm not losing weight anymore and it could be because I'm not eating enough or maybe I'm eating too much. I eat around 1100-1250 calories. I'm 5'5.5". Do cardio one day and lift weights the next with a day or two of rest before I start all over again.

wow! 1100-1250 is all you eat in a day?? i can see a couch potato/sedentary/sloth eating this little, but not anyone doing cathe workouts! way too little imho. you really should be eating at least 1600 if not more. definitely consult your doc though!

imho re: protein drinks. they are way overrated. if you consume a normal diet, rich in lean proteins like fish, chicken, turkey and low far dairy as well as vegetables and whole grains, you will eat plenty of protein. this is how i eat every day, and i track everything i eat, and i get a minimum of 100 grams of protein a day, which is perfect for my size (5'2" 123 lbs) -- i definitely believe that the majoriry of people do not need to supplement with protein powders.

just my 2 cents!

 

[Beavs]

If you are really curious you could do a search as this has come up before. However, I have to agree with marnapril. Perhaps the title of your post should be "Protein Drinks: Why Bother?"

 

[Miss Lee]

If you are really curious you could do a search as this has come up before. However, I have to agree with marnapril. Perhaps the title of your post should be "Protein Drinks: Why Bother?"

I agree with marnapril and Beavs! In fact, before I saw their posts, I was planning to say that I thought the most important question you should ask regarding protein powders is WHY? I agree that you may need to increase your calories, too.

 

[morningstar]

My favourite smoothie includes:

ground flax seed
frozen raspberries
chocolate whey protein isolate powder
non-fat cottage cheese
vodka (optional!)

 

[soon2bfit]

You are definetly not eating enough calories. I am 5'4",112lbs , 15% bf and eat 1600 calories. I find however that I do use protein powder because I would have to eat a tremendous amount on chix or other meat to get enough. I eat 50% carb, 30% protein and 20% fat. The 30% protein equals 120 grams of protein. I follow Burn the Fat, Feed the Muscle guidelines. I eat a whole protein at every meal. Here is my smoothie recipe.

2 oz oj
140 grams berries
100 grams banana
37.5 gram protein powder (I use GNC Wheybolic Extreme) Vanilla
5 gram glutamine
1 T Udo's Choice Oil
2 T Acai Berry Juice
Water and ice to get it to the consistency that I lkie.

It ends up being about 575 calories.


Then I eat other things like 4 egg whites & 1 whole egg
3/4 brown basmatti rice
sundried tomatos
5 oz spinanch in a scamble

Your' pantry has lots of goodies in it. Check out Tusca Reno Clean Eating cookbook.

 

[Janis]

I make a whey protein combo which I eat pretty much every morning. It gives me enough energy to get through my workout yet is easy on the stomacch and doesn't bog me down. The protein slows down the carb insulin glycogen conversion. If I just eat yogurt, or a banana, for example, the simple carbs convert to fuel too quickly, and I have a energy crash instead of a sustained energy release.

I mix 3 tbsp pure whey powder (from supplement direct), 1/2 cup yogurt, 1/2 cup berries, 1 tbsp ground flax seeds, and 2 tbsp oats. I use a small black&decker chopper, which I like because I don't like to drink my meals, so I can control the texture with this. AND it is really easy to clean. http://www.amazon.com/Black-Decker-...1?ie=UTF8&s=home-garden&qid=1243446295&sr=8-1

FWIW, I tried fasted cardio the other day, and lost my energy near the end, which was disappointing. I looked at my diet diary to see what I had eaten for dinner the night before- no brown carb. If I haven't eaten a brown, complex carb the night before, I need this pre-workout meal even more. (brown carb - brown rice, potato, yam, ezekial, oats).

 

[Janis]

My favourite smoothie includes:

vodka (optional!)

LOL! Well - this explains a few things! Round abouts in cemeteries for starters.

 

[morningstar]

LOL! Well - this explains a few things! Round abouts in cemeteries for starters.

What are ya tryin' to say there, Janis?

 

[soon2bfit]

I knew my smoothie recipe was missing something. I also add 1/2 oats

 

[fitat49]

Now I'm really wondering if I'm doing it wrong as well. I calculate everything I do on myfitnesspal and I'm 5'8 130lbs. and they only allow me 1200 calories and 45 grams of protein a day which I always go over. I thought this was because I stated I wanted to lose a lb. a week. Just is all too confusing at times. I guess we should just listen to our bodies.

 

[LaughingWater]

It's all very annoying, isn't it?

I think the only way we'll find what formula works for us is by experimentation. It takes forever, but eventually you start to make progress. Keep track of calories eaten and watch what your body does. If you're putting on weight, lower the cals. If you're losing more than 1 pound a week, up the cals. For example, though every fitness calculator says I can eat 1800 calories a day to maintain, in reality this number makes me gain weight. And not the good weight either. A decent portion of it is chub. So I played with my numbers until I saw a change in my body.

Watch how you feel with protein too. I lowered my protein for a few weeks, and while at first I felt okay, over time I started to feel weak. When I upped my protein again, I felt better. I'm not saying this is for sure protein related ~ I'll have to experiment again ~ but I've kept records so that I can compare later down the road.

I like protein powders. I've been on a vegan diet for the last month and have found it difficult to get my protein up there with food alone. Perhaps I'll get better as I become an experienced Vegan, but until then, protein powder is great insurance.

I drink Pure Advantage pea protein right after my workouts. Vitacost offers it up at a great price. Sometimes I add hemp seeds to my drinks too.

 

[soon2bfit]

Now I'm really wondering if I'm doing it wrong as well. I calculate everything I do on myfitnesspal and I'm 5'8 130lbs. and they only allow me 1200 calories and 45 grams of protein a day which I always go over. I thought this was because I stated I wanted to lose a lb. a week. Just is all too confusing at times. I guess we should just listen to our bodies.

That is only 15% protein. I would think you are bound to lose LBM like that. Just my 2 cents.

 

[nancy324]

Now I'm really wondering if I'm doing it wrong as well. I calculate everything I do on myfitnesspal and I'm 5'8 130lbs. and they only allow me 1200 calories and 45 grams of protein a day which I always go over. I thought this was because I stated I wanted to lose a lb. a week. Just is all too confusing at times. I guess we should just listen to our bodies.

Are you saying you're 5'8" and weigh 130 lbs. and you want to lose weight? Is that a typo?

 

[fitat49]

Are you saying you're 5'8" and weigh 130 lbs. and you want to lose weight? Is that a typo?

No typo!( lol ) I really don't want to lose any weight I put that so I don't over do on the calories. But I never seem to eat only 45 grams of protein, that's just not enough for me.