Hi,
Very good question which, I hope will help many and turn into a healthy discusion.
There is no harm in combining real food with powder. As I mentioned in my previous posts, protein powder are not
made to replace real food.
Combining it to food at it's natural state is the best for some. We are meant to have 6 meals per day. This require a significant time to prepare. Yes 6 meals not big of course to keep blood sugar level at bay
Protein Powder do come handy for lifters cause after workout, we only have 30-45 minutes to refuel.
Why powdered protein because it gets into the system fast. if you want to cook an egg after your workout, feel free
Some of us do not
. I workout in the morning and once I complete my session I have an hour to get ready and
head to the station to catch a train to work. No time.
I do not believe consuming powdered protein makes
me *
less healthy* than harcore vegan, paleo or vegetarian folks. Just saying! JMHO
Yes post workout, you should have carbs+protein. if you eat low glycemic index but want
a treat, now is your time to spike your blood sugar having a piece of chocolate for example.
It is time to have some simple sugar. tongue on the cheek ;-). This is perfect for meso 2
Oh, Any excessive calorie get stored as fat. of course too much of powder protein will
result in excessive calorie and end up getting stored as fat. Watchout the Myths!
Reasonable protein powder consumption on it's own can not result in weight gain!
, Not everyone opinion but
please come up with some documentation
http://cathe.com/tips-timing-pre-post-workout-meals
Hope I have answered your question.
STS is a great program. Hope you like it
I may be odd, but I have my couple cups of morning coffee and a protein shake (which also has some sugar in it...I don't use artificial sweeteners, period)
pre-workout. Then I don't feel all full and heavy from "solid food", but I have enough energy from the shake to power through my workouts. I know some people work out on an empty stomach, but I simply cannot do that. My blood sugar runs low as it is, and I get nauseous if I have nothing in my system and try to exercise. I may be an aberration, but I use whole milk. Water or skim milk to me is just...blech. I can't do it.
It depends on whether I just did cardio or if I did weight-training for my post-workout meal. Cardio, it's going to be a lighter meal. Maybe a bowl of cereal with some fruit and a few unsalted raw nuts thrown in. If I did serious weight-training, I like to eat two scrambled or fried eggs with a little bacon or sausage and a slice or two of nice, solid seeded whole-grain bread with a bit of European butter. Yum.
What can I say? I'm German and Scots-Irish in heritage, so I like my hearty breakfast! This is an ideal day, though. Sometimes all I have time for is a banana with some peanut butter on it post-workout. I just try to mix some fat, protein and carbs in a fairly healthy package, and I feel fine and look fine doing so.
I eat this whenever I feel the need post-workout, which these days is fairly soon afterwards.
I've never
personally found protein powder to cause weight gain at all. I don't even drink it "lean" (i.e., no sugar, no dairy, measuring it out precisely). I use whole milk, probably 10 oz. a serving or so, I don't measure anything, and I never gain any weight with it at all. My protein powder comes in packets of individual servings. I used it daily while losing 100+ pounds, never had an issue. I think protein shakes are great simply because nutrient absorption is so nice and quick. They're convenient and you can throw a billion healthy things in them, assuming you use a blender. If you can find a protein powder that doesn't require a blender, though, I say all the better. Many powders are packed with vitamins and minerals, too- a big plus in my book. I will add that I avoid
soy protein isolate like the plague, as I am extremely allergic to it. Many powders are made with that, or they have artificial sweeteners, which also make me quite ill. A
little bit of real sugar in the protein powder has never hurt me or caused weight gain. Some carbs are necessary for brain functioning, I know that much. I don't worry about meal timing too much. My body and brain let me know when it's time to refuel, and I trust their signals. Every day is different.
I agree with Nathalie that just adding in a 20 to 40-grams-of-protein shake alone is not something I'd imagine would suffice as a weight-gaining tool with the average woman, assuming her diet is healthy otherwise and she works out vigorously at least 3x a week. Hard training requires refueling with plenty of protein, healthy carbs, and some good fats. Lately, I've needed to drink some fresh O.J. at some point during the day because the massive calorie burn of metabolic workouts is affecting my blood sugar more and more. (This is probably also a positive sign that my metabolism has sped up some, so no complaints there!) For the life of me, I don't know how anyone can follow a low-calorie diet for any length of time as an advanced exerciser working out 5-6 days a week. As a beginner/intermediate, I got away with strict dieting even while exercising that often. Now that I train so much lifting serious weight? Forget it, I wouldn't last a week on 1500 calories a day or less.
I find low-fat eating makes my joints achy, and every exterior part of me- skin, nails, cuticles, hair - turn dry as a bone. I take an extra-virgin coconut oil supplement for my dry skin/hair/nails and my joints. I've actually never looked so cut, in terms of muscle! It could just be a coincidence, though. Definitely no weight gain from that supplement, though.
